7 Easy Ways to Workout and Burn 500 Calories

Burn 500 Calories Workout

To burn 500 Calories instantly, you need to perform High-Intensity Interval Training or some form of Cardio exercise.

However, you can also burn 500 calories without doing any specific form of a workout. These activities may include doing household activities such as cooking and gardening.

Many of you are looking for techniques to lose weight. You also understand that the most logical method is to limit the intake of extra calories so that your body may better access adipose fat storage sites.

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In other words, if you consume fewer calories than you burn, you will lose weight. If done correctly and in conjunction with resistance training, the muscle tissue will be retained, and it will be your stored body fat that exits the body and facilitates the desired defined appearance.

Calories consumed vs. calories expended It’s simple to understand, but tough to put into practice.

You may easily lose a pound per week if you expend an extra 500 calories per day. Exercise does not have to be boring, uncomfortable, or unpleasant.

Ensuring that it can help you avoid burnout. If spending 60-70 minutes on the elliptical at the gym every day of the week sounds mind-numbingly boring, you can try more fascinating alternatives mentioned in this article.

How To Check the Number of Calories Burned?

Despite all of the gadgets available today, it is still impossible to exactly calculate the number of calories burned during an exercise.

Age, weight, body composition, food, BMR (basal metabolic rate), fitness level, and sleep can all have an impact on calories burned per session, However, you can create a reasonable approximation using tools like METs (metabolic equivalent for a task).

1 MET is defined as the energy your body consumes when you are in a resting state. The metabolic equivalent for a task is the ratio of energy burned by doing a specific activity to being in a resting state. For example:


Met (Metabolic equivalent)

Reading and watching television or getting dressed1
Walking at 2 miles per hour2
Walking at 4 miles per hour on a firm surface or

Running short distances

Jogging at 6 miles per hour8
Vigorous effort on a stationary bike12.5
Skin diving16
Playing tennis or soccer (highly strenuous activity)>10

The following is the formula for determining your energy expenditure during exercise using METs:

Total number of calories burned = Time Duration (in minutes) x (METs x 3.5 x weight(kg)/200)

Some of these easy, quick, and amazing ways are given here. For these, you don’t even need to go to the gym.

how many calories you burn per activity
How many calories do you burn per activity can be calculated by using the table. MET level for each activity is mentioned here [Source]
Nowadays, most mobiles have a “health app” that automatically calculates your calories when you are doing any activity.

1. Running: Burn 500 Calories in 40 minutes

running burn 500 calories workout

Running is one of the most effective strategies to burn 500 calories in a short amount of time. If a 150-pound person runs at a 12-minute mile pace, it will only take around 40 minutes to burn 500 calories (5 mph).

Running at a consistent speed also keeps your heart rate elevated and your cardiovascular system working hard. This exertion results in a substantial calorie burn during the activity.

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If you want to increase the rate at which you reach the 500-calorie barrier, you can use hills or intervals.

Concentrate pushing through short intervals throughout your steady-state run this will boost the workout’s efficiency and bring you closer to the 500-calorie goal in less than 30 minutes.

2. Cycling: Burn 500 Calories Easily

cycling burn 500 calories workout

Cycling is another cardio-heavy activity that increases the heart rate and burns a lot of calories in a short time, A 150-pound person should anticipate burning roughly 250 calories per 30 minutes of moderate-intensity labor, which means cycling for an hour can burn 500 calories.

You can also shorten this time by raising the effort and by riding at a faster rate or increasing the resistance (either by using a harder gear or heading uphill).

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The faster you turn the pedals and the higher the resistance, the more your body will need to work, which means your body will expend more energy and burn more calories faster.

3. Take the stairs

take the stairs

Again, something that most of us are aware of yet does not do enough of. Do this if you want those extra calories to melt away!

Find a stairwell and move up and down it while holding dumbbells in your hands. This will engage numerous muscles at the same time and burn a lot of calories. Depending on your comfort level, try using 2-5 kg dumbbells.

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4. HIIT: Burn 500 Calories workout

hiit push ups burn 500 calories instantly

If you want to burn a lot of calories in a short amount of time, HIIT (high-intensity interval training) is the best way.

This workout, as the name implies, will push you to perform high-intensity movements as quickly as possible in order to burn fat and then take a short rest.

According to some experts, these are far more helpful than cardio exercises. Furthermore, HIIT induces EPOC (post-exercise oxygen consumption), allowing you to burn calories even after you’ve finished exercising!

Some examples of HIIT exercises are:

  • Push-ups
  • Burpee
  • Mountain climber
  • Plank Jack
  • Russian twist
  • Jumping jack
  • Kettlebell swing
  • Squat with overhead press
  • Bent-over row
  • High-to-low plank
  • Jump squat
  • Jumping lunge
  • High knees
  • Walkout
  • Skater

5. Plyometrics

Jump training exercises are referred to as plyometrics. These are workouts in which your muscles are pushed to their limits for short periods of time in order to increase power, speed, and strength.

Because many plyometric activities demand strong ligaments and tendons, anyone incorporating plyometric exercises should already have an established workout and strength routine.

The shorter the period of activity, followed by a longer rest interval, the more intense the movement.

Examples of plyometric exercises are:

  • Skipping
  • Hopping
  • Bounding
  • Jumping rope
  • Lunges
  • Jump squats
  • Clamp push-ups
  • Frog squat jumps
  • Reverse lunge with knee-ups
  • Plyo push ups

6. House Work: Burn 500 Calories without a Workout

mowing a lawn

Being productive can help you burn a lot of calories. It’s no surprise that you’re exhausted after doing your tasks. These are fantastic ways to get some fresh air, mood-boosting sun, and a workout if you have access to a lawn or garden.

Mowing the lawn is one of the most calorie-burning activities, consuming 205 calories per half-hour. Gardening activities such as weeding and general gardening burn approximately 170 calories per half hour.

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Cooking, for example, burns roughly 90 calories every half hour, whereas intensive cleaning burns about 170 calories per half hour. Moving household furniture burns roughly 220 calories if you wish to reorganize your home.

7. Yoga – Burn 500 Calories workout – only if you have enough time!

yoga burn 500 calories workout

Yoga has numerous advantages, including increased strength, flexibility, and balance as well as stress and anxiety reduction.

However, it is not the most efficient workout for burning calories, so if you want to burn 500 calories, you will need to spend significantly more time on the yoga mat than if you were doing a more intense workout like running or cycling.

Motivation and Consistency

The most important thing you can do with all of the calorie-burning workouts listed above is to stick with them! This will be the deciding element in your long-term success in accomplishing your goals. It’s easy to become bored with your workouts or to have life events interfere with them.

Here are a few pointers to keep those workouts going and that 500-calorie burn!

  • Set Goals
  • Make it a habit.
  • Keep track of it


The good news is that you can potentially burn 500 calories no matter how you workout. You may improve your calorie burn throughout a workout by reducing your rest intervals and attempting to always stay in motion.

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What do you think?

Written by Dr. Ahmed

I am Dr. Ahmed (MBBS; FCPS Medicine), an Internist and a practicing physician. I am in the medical field for over fifteen years working in one of the busiest hospitals and writing medical posts for over 5 years.

I love my family, my profession, my blog, nature, hiking, and simple life. Read more about me, my family, and my qualifications

Here is a link to My Facebook Page. You can also contact me by email at or at My Twitter Account
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