500 Calorie Workouts

500 Calorie Workouts In 30 Minutes Anyone Can Perform

While there are many benefits to regular exercise, many people are focused on the weight loss aspect of working out regularly.

If weight loss is your goal, finding the right exercises that can help you burn the most calories is vital. Since many of us live hectic lives, we don’t have hours to spend working out each day. That’s why we have put together the best 500-calorie workouts you can do from home.

Not only that, but we have also compiled them down to 30 minutes or less, making them much easier to fit into your daily schedule.

So, if you are looking for a workout that burns 500 calories in under 30 minutes and from the comfort of your own home, keep reading.

Is 500 Calories Good For A Workout?

Once you have started your weight loss journey, it’s easy to get caught up in counting the number of calories you burn in a workout. However, the focus should be on regular controlled weight loss. This is usually done by working out regularly and burning around 400 to 500 calories in your workouts five days a week.

Burning 400 to 500 calories per workout will put most people in a calorie deficit, as long as they are following a healthy diet.

However, bear in mind that the amount of calories you burn in a workout depends on your age, weight, fitness level, and sex.

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Below are some of the best 30-minute workouts you can do at home that burn close to 500 calories.


500 Calorie Workouts That Anyone Can Perform

If your goal is to burn 500 calories from a workout, below are 4 workouts you can do to increase your calorie burn.


500-Calorie Workout 1: Interval Running

Since running is one of the best exercises for burning calories, there is no surprise it is at the top of our list.

Since running at a speed of 7 miles per hour roughly burns through 700 calories an hour, increasing the speed you run at for a shorter period of time will help you torch through the calories much faster.

A simple way to burn 500 calories in 30 minutes is by adding intervals into your 30-minute workout.

You can do this by adding one-minute intervals of fast running for 15 minutes of the workout. The intervals should be sandwiched between an easy warm-up and cool down. For example:

Warm-up: 5 mins easy jogging
Interval: 10 x 1 minute of fast running/ 1 minute of easy running or walking as recovery.
Warm down: 5 minutes of easy jogging

The great thing about intervals is that they can be changed to suit the individual. However, make sure you keep at least 50% of the interval time as your recovery. If you don’t, you may find that fatigue sets in too early and forces your speed to decline.


500-Calorie Workout 2: Stairs/Hills

Just like running, stair walking or climbing is a great way to increase your heart rate and burn calories at an alarming rate.
You can also add extra resistance by adding dumbbells to the workout. However, before you do that, make sure you can get through 20 minutes of stair walking without any added weight.

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To get the most out of the workout, focus on a warm-up that lasts for 5 minutes. This can be either running, walking, or even the cross-trainer. Once you have finished the warm-up, break the stair walking into segments as we do with running intervals. For example, 5×3 minutes of stair walking with 1.5 minutes recovery.

This workout can be done either up a staircase outside or stair master at the gym. If you don’t have access to either, you can also replace the stairs with a steep hill.


500-Calorie Workout 3: Interval Cycling

Spinning or indoor cycling is another way to burn 500 calories in 30 minutes if done right. This can be either done on a stationary bike at the gym or at home on an indoor trainer.

Start by warming up for 6 minutes and follow this by doing 12 x 1-minute intervals at 90% effort. Then after each interval pedal slowly for 30 seconds and then warm down for 6 minutes once all intervals are complete.


500-Calorie Workout 4: Plyometrics

Plyometrics are a great way to burn calories in a short amount of time. Not only that, but they are also for strengthening muscles and improving mobility.

By mixing different plyometric exercises into a 30-minute workout routine, you can increase the calories you burn.

To get started, warm up for 5 minutes by doing 5 x 1 minute high knees (running on the spot and bringing your knees to your chest)

Next, do 5 x 1-minute doing bodyweight squats ( Feet hip-width apart and bending into a squat until your thighs are parallel to the ground).

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Once you have performed the bodyweight squats, do 10 push-ups and then move into 15 alternating Lunges on either side.

Next, follow alternating lunges with 5x 1 minute of butt kicks (Stand with your feet hip-width apart and kick your heels up to your glutes in a running motion).

Once you have completed the workout, walk for 5 minutes to cool down and let your muscles warm down.


Final Words

The key to burning 500 calories in 30 minutes is all about the variation of the heart rate. That means spending at least 30 % of the 30 minutes at a higher heart rate. By doing this, you will increase the body temperature, put more stress on the muscles and force your body to burn more calories.

Don’t be scared to mix up various exercises, just make sure you allow enough recovery between each interval or exercise. That way, you can get through the workout without the body fatiguing too early.

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