20 Ways to Burn 500 Calories (2024)

FAQs

20 Ways to Burn 500 Calories? ›

Several activities can help you burn 500 calories or more in an hour including dancing, outdoor work, swimming, sports, bike riding, going to the gym, high-intensity interval training and working out using a punching bag.

Several activities can help you burn 500 calories or more in an hour including dancing, outdoor work, swimming, sports, bike riding, going to the gym, high-intensity interval training and working out using a punching bag.

The great thing about a jump rope is that it is easy to take it anywhere – at home, outdoors, or at the gym. If you're feeling particularly energetic, you can go for high intensity and burn 500 calories in 20-25 minutes.

With that said, you can burn 500 calories a day by doing just about any activity — it all depends on intensity and duration — but exercises that are more cardio-intensive (think: running, climbing stairs or anything that gets your heart pumping quickly) will burn more calories in less time.

But do you really know what's realistic? Over the long term, it's smart to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week. Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity.

Running/jogging

Running at even a slow pace burns a lot of calories for 30 minutes. On average, running burns between 10.8 to 16 calories per minute and putting it at the top of the list of workouts that burn the most calories.

A 30-minute workout of pushups, sit-ups, lunges, sprints and other basic exercises can burn about 200 calories.

Most rough estimates revolve around 100 calories burned per mile for a 180-pound person. How many miles are 10,000 steps? On average, 10,000 steps are going to come out to be roughly 5 miles. So assuming you weigh 180 pounds, then yes, by simple mathematics, 100 calories x 5 miles equals 500 calories.

A long, steady bike ride can burn up to 500 to 700 calories in an hour, Saltos says. “If you want to up the intensity with intervals of sprinting on a stationary bike for 20 seconds, and resting or slowing down for 10 seconds, then you can burn 500 to 700 calories in about half of that time,” he notes.

What is the best cardio for calorie burn? ›

Running is the winner for most calories burned per hour. Stationary bicycling, jogging, and swimming are excellent options as well. HIIT exercises are also great for burning calories. After a HIIT workout, your body will continue to burn calories for up to 24 hours.

Even a few thousand steps a day can help you shed pounds if you're consistent, says Cedric Bryant, Ph. D., the president and chief science officer of the American Council on Exercise. To lose weight, Bryant recommends walking 45 to 60 minutes a day, five or six days a week.

Jog slowly or walk for at least an hour.

Since jogging isn't quite as intense, though, you'll need to do it for about 60 minutes at a speed of 5 mi (8.0 km) per hour to burn 500 calories. If you choose to walk at a more leisurely 3.5 mi (5.6 km) per hour, you'll burn 500 calories in roughly 90 minutes.

If you can eat 500 fewer calories every day, you should lose about a pound (450 g) a week. Always talk with your health care provider to determine a healthy weight for you before starting a weight-loss diet.

Running/jogging

On average, running burns between 10.8 to 16 calories per minute and putting it at the top of the list of workouts that burn the most calories. To up the calorie burn, increase the intensity or add in sprint intervals.