12 Best Workouts for burning 500 calories


Did you know that simply reducing calories does not contribute to weight loss? However, burning 500 calories a day along with a balanced diet can result in weight loss of 6 kg in women and 8 kg in men.

 workouts for burning calories

You need to burn 3500 calories (500 cal * 7 days) to lose a pound of fat. A negative calorie balance (fewer calories and more calories) is required for weight loss. How can you burn 500 calories a day? Do these 12 fat burning exercises 30 minutes a day.

12 Best Exercises To Burn 500 Calories In 30 Minutes

1. HIIT (High-Intensity Interval Training)

 HIIT (High-Intensity Interval Training)

HIIT or Intensive Interval Training is the best form of anaerobic exercise (doesn’t use oxygen, but fat as fuel) to burn 500 calories in a short amount of time.

With HIIT, fast and intensive training sets are repeated for a short time in order to burn fat more effectively than with normal cardio exercises. HIIT also produces an EPOC (post-workout oxygen consumption), which means that you burn fat even after 2 hours of workout.

An example of HIIT are 12 high intensity squat jumps, a 10 second pause and two more repetitions. Take a break of 10 seconds and 20 high knees at high intensity. Let it rest for 10 seconds and repeat two more sentences. Here are the best HIIT exercises you can do.

2. Zumba/Dancing


Zumba or dancing is a workout that is perfect for people who are having fun and want to lose weight at the same time. With only a 1 to 2 minute break during the session, you can burn between 400 and 500 calories, depending on weight and intensity. When you train with other people who are on the same trip, you also strengthen your self-confidence and stay on top of things.

3. Kickboxing


Kickboxing is a martial art that burns around 400-500 calories in just 30 minutes. It improves physical fitness, endurance, balance and mobility. Find a kickboxing course near you and get fitter.

4. Swimming


Swimming is an excellent exercise for burning fat and toning the whole body, minus sweat! If you weigh 30 kg, swimming for 30 minutes (freestyle) at a fast pace consumes about 445 calories. Try out different movements and you will get in shape in no time.

5. Running/Sand Running

 Running/Sand Running

Running and sand running are two effective aerobic or cardio exercises for the whole body. You burn more than 500 calories depending on your body weight, distance, speed and time. If you weigh 120 pounds and run at 12 mph, you will burn about 545 calories in 30 minutes.

Sand skating increases resistance, making this exercise speed up calorie burning. It also helps you lose fat from your legs and tighten your lower body. Walk barefoot on a clean beach so all small muscles work, prevent injuries, and strengthen leg muscles

We recommend practicing interval running. Jog at 12 km / h for one minute and sprint at 12 to 14 km / h for 10 seconds. Repeat for 30 minutes. Take two 30 second breaks and go at 6 miles an hour.

6. Weight Training

Weight Training

Lifting weights or weight training is important to build lean muscles and burn 500 calories a day. Use equipment such as dumbbells, barbells, Swiss balls, medicine balls, kettlebells, resistance bands, pull-up bars, etc. to get the muscle fibers running. Exercise cardio and strength training alternately to get a healthy and slim body.

7. Rope Jumping

 Rope Jumping

Jumping rope or skipping is a great warm up exercise. If you practice high-intensity jumps for 30 minutes, you can burn up to 500 calories. Wear suitable shoes and land gently to avoid knee injuries. Take two 60 second breaks during the session.

8. Body Weight Workouts

Body Weight Workouts

Body weight exercises are like lifting weights without weights! You don’t need equipment to burn 500 calories in 30 minutes – just your body weight. Exercises such as jump squats, plank toe taps, crawling, pushups, mountaineers, spider climbers, burpees, high knees, jumping crossbody leg kicks, leg drops, crunches, jumping lunges, lunges for skaters etc. are amazing calorie burners.

9. Exercise Bike/Cycling

 Exercise Bike/Cycling

Whether outside or inside, cycling is a great way to burn 500 calories in 30 minutes. Rapid cycling at 14-15 mph for 30 minutes can help burn 460 calories in 30 minutes. However, if your stamina is not at this level, you can take three sets of 60 seconds each and hold your breath. Over the course of two weeks, your endurance will improve and you will start to burn more calories.

10. Rowing


Get a water rowing machine at home or row in the gym. It will help you burn 500 calories and tone your upper back, shoulders, chest and arms. It also offers a variety of advantages.

11. Outdoor Sports

 Outdoor Sports

Skiing, ice skating, soccer, basketball, and racket sports like badminton and tennis are great outdoor sports you can rely on to burn 500 calories in 30 minutes. The serotonin and adrenaline rush also helps improve memory, relieve stress and help you sleep better.

12. Running Up The Stairs

 Running Up The Stairs

Climbing the stairs is a fat burning and muscle building exercise that you cannot ignore if you want to burn 500 calories in just 30 minutes. Running up the stairs will allow you to pump more oxygen and train your lungs, heart, muscles and bones. You sweat and lose fat. It also improves your balance and coordination.

These are the 12 best exercises you can do to burn 500 calories in 30 minutes. But is it enough to lose weight? You will find out in the next section.

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