10 Exercises That Will Help You Lose Weight Quickly While Burning 500 Calories Daily

Can 500 calories really be burned every day? That’s right! Losing weight follows a straightforward principle. The premise is simple: consume fewer calories and burn more energy. However, it’s not always enough to merely cut calories. That’s why it’s advised to burn off at least 500 calories daily while still maintaining a healthy diet. Men and women may shed up to 8 kilograms (17.6 pounds) and 6 kilograms (13 pounds) in this manner, respectively.


The accepted scientific formula for losing one pound of fat involves burning 3,500 calories. Facilitating rapid weight reduction, a negative calorie balance is a key factor. If you want to lose weight, you need burn at least 500 calories per day. Here are the 12 most efficient fat-burning activities that may be performed in only 30 minutes every day to burn off 500 calories. Please continue reading!

The 10 Most Effective Exercises to Lose Weight Fast

#10 HIIT (High-Intensity Interval Training)

High-intensity interval training (HIIT) is the most effective anaerobic (does not utilize oxygen but fat as fuel) exercise for rapidly torching 500 calories .

High-intensity interval training (HIIT) is an approach of exercising that emphasizes the repetition of short, intense bursts of activity to promote fat loss more so than longer, less intense cardio sessions. Due to the production of EPOC (excess post-exercise oxygen consumption), HIIT continues to promote fat loss for up to two hours after the workout has ended.


One kind of HIIT includes doing 12 sets of high-intensity squat jumps, resting for 10 seconds, and then performing two further sets. After resting for 10 seconds, execute 20 sets of high knees at maximum effort. Two additional sets should be performed after a 10-second break between each. Find the top high-intensity interval training workouts here.

#9 Kickboxing

Kickboxing, a kind of martial art, may help you lose weight quickly. The benefits to fitness, stamina, balance, and mobility are many. Get in shape by enrolling in a local kickboxing course.


#8 Swimming

When it comes to burning fat and toning your whole body, swimming is unrivaled. A person of 130 pounds may burn around 445 calories swimming 30 minutes at a fast speed (freestyle). You may become in shape quickly if you experiment with different strokes.

#7 Bodybuilding Comes

Putting in the effort to lift weights or engage in other forms of strength training is crucial if you want to gain muscle mass and burn an extra 500 calories every day. Get your muscle fibers moving by using weight training tools like dumbbells, barbells, Swiss balls, medicine balls, kettlebells, resistance bands, pull-up bars, etc. Try alternating days of cardio and weight training if you want to become in shape and lose weight.

#6 Exercises Using Only Your Own Bodyweight

In essence, body weight workouts are the same as weight training but without the weights. Burning 500 calories in 30 minutes requires nothing more than your own body weight. Calorie-blasting exercises abound, such as the jump squat, plank toe tap, crawl, push-up, mountain climber, spider climber, burpee, high knee, leaping crossbody leg kick, leg drop, crunches, jumping lunge, skater lunge, etc.

#5 Dancing/Zumba

Zumba, or dancing in general, is a great kind of exercise for those who want to burn calories without feeling like they’re working out. Between 400 and 500 calories, depending on your body weight and the intensity of your workout, may be burned in only one or two minutes of rest between sets. Working out alongside individuals who are also trying to achieve similar goals is a great way to get motivation and encouragement.

#4 Running, especially on sand

Both regular running and sand running are excellent cardiovascular workouts that benefit the whole body. Depending on your weight, the distance traveled, your pace, and the length of time spent doing the exercises, you may expect to burn more than 500 calories. In 30 minutes, you can burn around 545 calories by running at 12 miles per hour if you weigh 120 pounds.

The additional resistance offered by the sand makes jogging a more efficient method of rapid caloric expenditure. It’s an effective means of reducing leg fat and strengthening the lower body. Barefoot running on a clean beach may help you build leg muscle, reduce the risk of injury, and improve your overall fitness.

Interval training is something you should try out. The recommended workout is a 1-minute jog at 8 mph followed by a 10-second sprint at 12-14 mph. After 30 minutes, start again. Keep a 6-minute walking pace with two 30-second rests.

#3 Rope-Jumping

Skipping or jumping rope is a fantastic warm-up activity. Rope jumping at a high intensity for 30 minutes may help you burn as much as 500 calories. Avoid knee injuries by landing gently and wearing appropriate footwear. The program will include two 60-second breaks.

#2 Cycling as Exercise

Indoor or outdoor, cycling is an excellent method to get in a quick workout that can help you shed 500 calories in only 30 minutes. Burning off 460 calories in 30 minutes is possible with brisk cycling at 14-15 mph. If you’re not quite at that level of stamina, however, feel free to take three 60-second breaks if you need to recharge your batteries. Your endurance will increase and your calorie burn rate will increase over the course of the next two weeks.

#1 Climbing the Stairs Quickly

There is no better way to burn 500 calories in only 30 minutes than by running up the stairs, which is also a great fat-burning and leg-toning workout. Stair running strengthens the cardiovascular system, the respiratory system, the muscular system, and the skeletal system. As you work up a sweat, unwanted pounds melt away. Your coordination and equilibrium will be enhanced as well.

If you want to burn 500 calories in 30 minutes, these are the 12 greatest exercises to undertake. Are we talking about a sufficient amount for weight loss? What is it? Read on to find out!

Can I Expect To Lose Weight If I Try To Burn 500 Calories Daily?

In order to lose weight steadily and healthily, burning 500 calories each day is recommended. One pound of fat requires a calorie deficit of 3,500. You may lose one pound of fat every week by expending 3,500 calories, or 500 calories per day.

You may lose more than 5 pounds in a month if you follow the perfect eating plan and get enough rest. Always aim for slow, steady weight reduction rather than risking your health with the latest trendy diet or extreme exercise trend.

Other Ways To Burn 500 Calories

Those extra pounds may be lost if you take it slow and gradually. The good news is that there are many intriguing and engaging alternatives to the gym if the thought of working out there does not appeal to you.

1. Bowling – 2 Hours

2. Horseback Riding – 1 Hour 45 Minutes

3. Hula Hoops – 50 Minutes

4. Kayaking – 55 Minutes

5. Playing With Frisbee – 2 Hours

6. Playing With Kids – 1 Hour 30 Minutes

7. Snorkeling – 1 Hour 20 Minutes

8. Surfing – 1 Hour 

In Conclusion

Burning 500 calories each day is simple. The only need is a daily 30 minute workout. Exercises like high-intensity interval training, aerobics, cycling, and jumping rope are all great ways to burn 500 calories a day. However, you shouldn’t rely on repeating the same routine day after day. Instead, by varying them, you may cut your caloric intake by 3,500 every week, which is equivalent to losing one pound of fat. If you don’t also decrease your calorie consumption, though, all that exercise will be for nothing. So, a negative calorie balance is what you should go for.

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