If you want to burn more calories every day, this article will show you different ways to burn 500 calories a day.
Most people never know the number of calories they’ve burned after a workout. While it’s not necessary to know the exact number of calories burnt – having a rough estimate will help you manage calories better.
There’s no doubt that you have to maintain a calorie deficit to lose weight. And you can only do that by eating less or exercising more. In this article, I’ll show you various ways to maintain a deficit of 500 calories through exercise.
But remember you can’t out-train a bad diet. So make sure your diet is on point.
Burning 500 calories every day can help you lose one pound a week. But the truth is, most people don’t have time to exercise every day. And that’s why you have to eat less to increase your deficit.
Note that the calories burned will vary from person to person. Factors like age, gender, body size and training intensity determine the number of calories burned. You have to put effort and train at a high intensity if you want to burn a lot of calories.
It’s worth noting that, I used a weight of 180 pounds when calculating the number of calories burned for each exercise.
Ways to burn 500 calories a day
1. Strength Training
Strength training is a great way to burn calories and increase muscle mass.
But it’s not easy to determine the number of calories burnt in strength training. That’s because some exercises use more energy than others. For instance, leg exercises burn more calories than arms or abs exercises.
The best approach is to do full body workouts – that way, you’ll bun the most of calories. Also, train at high intensity, do challenging exercises and take short rests between sets.
It takes 45 minutes to burn 500 calories through strength training – if you train at high intensity.
2. Jumping Rope
Well, I jump rope every other day and I think you should too. You see, jumping rope doesn’t just burn fat – it builds muscle, increases explosiveness and improves cardiovascular health.
Check out my detailed guide to jumping rope and learn how to lose fat using a jump rope.
Someone who weighs 180 pounds or more needs to jump rope for 40 minutes to burn 500 calories a day. Note that rest time is not included.
If you like training outdoors, running can help you melt that extra fat.
Contrary to popular belief, running faster doesn’t burn more calories. Even so, running faster is better. Because you’ll cover a longer distance in less time, and end up burning more calories.
Note that you’ll burn more calories running on a hilly terrain than on flat ground.
To burn 500 calories you need to run for 40 minutes at a speed of 6mph (10 min mile).
4. Interval Training
High-intensity interval training is a great way for busy folks to exercise. It only takes a few minutes to get the benefits of a one-hour workout.
Just make sure you train at high intensity and don’t take long rests.
You can burn 500 calories in 20 minutes if you perform your intervals at a speed of 12mph.
5. Outdoor Cycling
Besides burning fat, cycling improves cardiovascular health and circulation of oxygen in the body.
If you want to burn more calories cycling – cycle on hilly roads and at a high speed. You can also do high-intensity intervals cycles.
To burn 500 calories you need to cycle moderately (12-14mph) for 46 minutes.
Swimming is a good non-impact exercise for burning calories. If you have knee pain or lower back pain this can be a great exercise for you.
Realize that different strokes don’t burn calories the same way. Butterfly burns the most calories, followed by freestyle.
Swimming freestyle moderately for 55 minutes is enough to burn 500 calories. You have to swim throughout – lying around in the pool won’t cut it.
7. Stair Climbing
I hear people complain about climbing stairs all the time. If only they knew the number of calories they’d burn if they did it regularly.
In fact, going up and down the stairs several times a day can transform your body. And running will bring better results.
You can also use the stair climber machine to get your workout going.
It only takes 30 minutes of fast-pace climbing to burn 500 calories.
A burpee is one of the best exercises you can ever do. It activates all the muscles, improves endurance, builds strength and burns fat.
Doing burpees for 40 minutes without long rests can burn up to 500 calories.
Walking may seem like a regular activity, but it’s actually a great way to burn calories.
Well, it’s the distance covered that determines the number of calories burned, not how long you walk. And studies show that it takes 10,000 steps to burn 500 calories.
You can burn more calories walking if you carry a weighted backpack or wear a weight vest. Here are several ways to walk more and burn more calories.
To burn 500 calories you have to walk at a moderate pace (3mph) for 110 minutes.
If you want to have fun and burn calories at the same time, Zumba is the way to go.
You just need to dance at high intensity and maximize on arm, waist, and leg movement.
In fact, don’t need more than 40 minutes to burn 500 calories through Zumba.
11. Hiking/ Mountain Climbing
Taking a trip to the mountains can help get rid of excess fat. And you’ll also build muscles while at it.
To burn more calories carry a heavy bag with you.
Hiking for 50 minutes can burn up to 500 calories.
If you like boxing, use it to burn fat. You can either use a punching bag, or spar or fight in the ring.
Realize that these three options don’t burn the same number of calories. Fighting burns the most calories, then sparring and punching bag burns the least calories.
Increase leg movement (even when using a punching bag) to burn more calories.
To burn 500 calories you need to box in the ring for 30 minutes, or use a punching bag for 60 minutes, or spar for 40 minutes.
Many people may not know this but yoga actually burns fat. But the truth is, you can’t burn 500 calories in a single yoga class of 45 minutes.
You have to practice yoga for 150 minutes to burn 500 calories.
14. Martial Arts
Martial arts training burns a lot of calories because it involves many movements like kicking, punching, and sparring.
Whether you’re into karate, or, taekwondo, or kickboxing – train at high intensity.
You only need to train martial arts for 45 minutes to burn 500 calories.
Sometimes folks are not motivated to do strength training or run. With a sport like a tennis, you can get a full body workout without it feeling like a chore.
By the way, did you know that the average running distance of two sets tennis is 3 miles?
If you’re playing singles, it’s possible to burn 500 calories in just 50 minutes.
16. Hill Sprints
If you live at a hilly place and don’t do hill sprints, you’re sitting on a gold mine. Hill sprints are one of the best ways to burn fat fast.
In fact, various athletes use hill sprints as part of their training.
Well, you can burn 500 calories in just 10 minutes. This makes hill sprints the fastest (but not the easiest) way to burn calories in this list.
17. Rock Climbing
Some folks tend to get bored with jogging and bodyweight exercises. If that’s you, try rock climbing.
You don’t have to climb edgy and dangerous rocks, try indoor rock climbing. You’ll get a full body workout and burn lots of calories.
It’s also a time saver because you only need 35 minutes to burn 500 calories.
Just like yoga, Pilates is not the best for burning calories. To burn 500 calories you have to do Pilates for 150 minutes.
Whether row in water or use a rowing machine – you’ll definitely burn off fat.
If you’ve never used a rowing machine before, learn how to – most people don’t use it properly.
It only takes 50 minutes of moderate rowing to burn 500 calories.
20. Football/ Soccer
Playing football for a team or in your local park is ideal for burning fat. You’ll cover a lot of distance and build muscle without much effort.
A study by Harvard medical publications found that someone who weighs 185 pounds will burn 500 calories in 50 minutes playing soccer.
Clearly, there are numerous ways to burn calories. Just do the ones you enjoy and stick to them. And remember exercise alone won’t do much if you don’t eat healthy and maintain a calorie deficit.
Which one of these exercises do you use to burn calories? Let me know in the comments.[related_posts_by_tax posts_per_page="4"]