Burn 500 Calories A Day Fast: The 12 Best Workouts

Reach your fitness goals quicker by rejuvenating your usual workout routine.

Medically reviewed by Madhu Sharma, RD Madhu Sharma Madhu SharmaRD
Written by , Health & Wellness Writer Charushila Biswas Health & Wellness Writer Experience: 6 years
Edited by , Senior Editor Arshiya Syeda Senior Editor Experience: 7 years
Fact-checked by , Senior Health & Wellness Writer Payal Karnik Senior Health & Wellness Writer Experience: 2.5 years

How many calories should you burn a day? Is it possible to burn 500 calories a day? Yes, it is! Weight loss has a simple rule. Fewer calories in, more calories out. However, just reducing calorie consumption does not always work (1). That’s why burning 500 calories per day and eating a balanced diet are recommended. This way, women and men can lose up to 6 kg (13 pounds) and 8 kg (17.6 pounds), respectively (2).

Science says you need to burn 3500 calories to lose one pound of fat (3). Creating a negative calorie balance aids faster weight loss (4). But what’s the best way to burn 500 calories a day? If you are wondering about how to burn calories fast, here are the 12 best fat-burning exercises you can do for 30 minutes a day to expend 500 calories. Read on!

12 Best Exercises To Burn 500 Calories In 30 Minutes

Shavonne Morrison, Registered Dietitian, says, “There are many things you can do to burn 500 calories. Going for a walk can help you burn calories, especially if you keep a good pace. How many calories you’ll burn will vary from person to person, though. A good rule of thumb is to go for a walk for an hour each day, and incorporate strength training a few times a week as well for the best results weight-loss-wise.”

A survey conducted on 1130 US adults found that 24.5% of them exercised 6 times a week and 16.8% of them exercised 8 times a week. It was also observed that only 12.8% exercised 5 times a week and 5.5% exercised 4 times a week.

1. HIIT (High-Intensity Interval Training)

HIIT or high-intensity interval training is the best form of anaerobic exercise (does not use oxygen but fat as fuel) to burn 500 calories in a short time (5).

In HIIT, quick and high-intensity exercise sets are repeated for a short time to burn fat more effectively than regular cardio exercises. HIIT also creates EPOC (post-exercise oxygen consumption), which means that you will burn fat even after 2 hours of doing the exercises.

An example of HIIT is doing 12 squat jumps at a high intensity, taking 10 seconds rest, and repeating two more sets. Take 10 seconds rest and do 20 high knees at high intensity. Again, rest for 10 seconds and repeat two more sets. Here are the best HIIT exercises you can do.

2. Zumba/Dancing

Zumba or dancing is a workout that is perfect for people who want to have fun while losing weight. With only 1-2 minutes break during the session, you can burn somewhere between 400-500 calories, depending on your weight and intensity. Exercising with other people who are on the same journey will also boost your confidence and keep you on track.

3. Kickboxing

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Kickboxing is a combat sport that burns about 400-500 calories in just 30 minutes. It improves physical fitness, stamina, balance, and mobility (6). Find a kickboxing class near you and get fitter.

4. Swimming

Swimming is an excellent fat-burning and full-body toning physical activity, minus the sweat! If you weigh 130 pounds, swimming (freestyle) at a fast pace for 30 minutes will burn around 445 calories. Try various strokes, and you will get in shape in no time.

5. Running/Sand Running

Running and sand running are two effective aerobic or cardio exercises for the entire body. They burn more than 500 calories, depending on your body weight, distance, speed, and time. If you weigh 120 pounds and run at 12 mph, you will burn around 545 calories in 30 minutes.

Sand running adds resistance, which makes this exercise more effective for burning calories quickly. It also helps fat loss from the legs and tone the lower body. Run barefoot on a clean beach to make all the small muscles work, prevent injuries, and strengthen the leg muscles

We recommend practicing interval running. Jog at 8 mph for a minute, and sprint at 12-14 mph for 10 seconds. Repeat for 30 minutes. Take two 30-second breaks and walk at 6 mph.

6. Weight Training

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Lifting weights or strength training is essential for building lean muscle and burning 500 calories a day. Use equipment like dumbbells, barbells, Swiss balls, medicine balls, kettlebells, resistance bands, pull-up bars, etc. to get your muscles fibers to work.  Do cardio and weight training on alternate days to get a fit and slim body.

protip_icon Trivia
The training surface may also impact overall results. Training on sand improves exercise intensity more than on grass surfaces and improves aerobic fitness (7).

7. Rope Jumping

Jumping rope or skipping is a great warm-up exercise. When you practice high-intensity rope jumps for 30 minutes, you can burn up to 500 calories. Wear proper shoes and land softly to prevent knee injuries. Take two 60-second breaks during the session.

Merve Yilmaz, a blogger, shares her fruitful experience with rope jumping in her blog. She writes, “Throughout the challenge, I was able to lose 1.5 kilograms (3.3 pounds) and slim down my waist by 3 cm (1.2 inches). My thighs also slimmed down by 2 cm (0.8 inches) and my calves by 1 cm (0.4 inches). The 7-day jump rope challenge not only helped me achieve physical results but also left me feeling energized and positive (i).”

protip_icon Quick Tip
Maintaining the ideal position is crucial for the best results and fewer injuries. Therefore, keep your hands about a foot from your sides and about waist level.

8. Body Weight Workouts

Body weight exercises are like lifting weights without weights! You don’t need any equipment to burn 500 calories in 30 minutes – just your body’s weight. Exercises like jump squats, plank toe taps, crawling, push-ups, mountain climbers, spider climbers, burpees, high knees, jumping crossbody leg kicks, leg drops, crunches, jumping lunges, skater lunges, etc. are amazing calorie burners.

9. Exercise Bike/Cycling

Man on his regular cycling route to burn calories
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Whether outdoors or indoors, bicycling is a great way to burn 500 calories in 30 minutes. Fast biking at 14-15 mph for 30 minutes can help burn 460 calories in 30 minutes. However, if your endurance is not at that level, you may take three sets of 60 seconds break and catch your breath. Over the course of two weeks, your endurance will start improving, and you will start burning more calories.

10. Rowing

Get a water rowing machine at home or row at the gym. It will help you burn 500 calories and also tone your upper back, shoulders, chest, and arms. It also offers a host of benefits.

11. Outdoor Sports

Skiing, ice skating, football, basketball, and racquet sports like badminton and tennis are amazing outdoor sports you can bank on to burn 500 calories in 30 minutes. The serotonini  XA chemical messenger that plays a key role in boosting mood and regulating healthy eating and sleeping patterns. and adrenalinei  XA hormone produced by the adrenal glands that prepares your body to fight or flee from perceived danger. rush also helps improve memory, reduce stress, and induce better sleep.

12. Running Up The Stairs

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Running up the stairs is a fat-burning, leg-toning exercise that you cannot ignore if you want to burn 500 calories in just 30 minutes. Running up the stairs helps pump more oxygen and works the lungs, heart, muscles, and bones. You sweat and shed the fat away. It also improves your balance and coordination.

According to Shavonne Morrison, Registered Dietitian, “The easiest way to burn extra calories is by staying active throughout the day. Take the stairs at work instead of the elevator, or go for a walk in the morning and evening or on your lunch break.”

These are the 12 best exercises you can do to burn 500 calories in 30 minutes. But is it enough for losing weight? Find out in the next section.

Is Burning 500 Calories A Day Enough To Lose Weight?

Yes, burning 500 calories per day is good for reasonable weight loss per week. If you want to lose a pound of fat, you need to burn 3500 calories. If you burn 500 calories per day, by the end of the week, you will burn 3500 calories, which means you will lose a pound of fat.

Shavonne Morrison, Registered Dietitian, says, “If you want to lose weight, you need to create a caloric deficit. One way to do this is by burning or reducing your calorie intake. One popular theory suggests doing this by creating a caloric deficit of about 500 calories each day. The idea with this is that by burning or decreasing your calorie intake by 500 calories a day, you can burn about 1-2 lbs per week. This is based on the fact that one pound of body fat is approximately equal to 3,500 calories, so 500 calories x 7 days = 3,500 calories burned = 1 lb fat burned.”

You are probably wondering, “How much weight will I lose in a month?” Following the right nutrition plan and taking proper rest can help you lose more than 5 pounds in a month. Remember, gradual weight loss is always better than following fad diets and workout routines that cause long-term injury.

Here’s a list of other activities you can do to burn calories.

Other Fun Ways To Lose Calories

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  1. Do gardening, be it in your backyard or someone else’s. Gardening can be quite tiring, and it will earn brownie points with your friends and family.
  2. Clean the house. You may listen to your favorite music to keep you engaged and entertained.
  3. Convince a friend to play racquetball with you every day for 45 minutes.
  4. Learn to play an instrument. There is enough mental and physical strain to burn plenty of calories.
  5. Laugh! Yes, laughing also burns calories.

These different ways to burn calories can help you meet your fitness goals with ease. But how does one keep track of all of them? Find out in the next section.

Tips To Track Calories Burned In A Day

  • Use fitness tracking devices or an app to monitor your daily physical activity and estimate calorie expenditure based on your total steps and physical activity.
  • Use a heart rate monitoring watch or device to track your energy expenditure.
  • You can track your food intake and exercise duration on calorie-tracking mobile apps to get an estimate of your daily calorie expenditure.
  • Keep a diary of your daily activities and workouts and use online resources to estimate calorie burn for each activity.
  • Refer to a MET values chart. The metabolic equivalent of task (MET) values are based on your body weight and show how many calories you burn doing specific activities.

Infographic: Fun Ways To Burn 500 Calories

Slow and steady steps help you lose those stubborn pounds. But if the idea of hitting the gym does not appeal to you, you would be pleased to know that there are plenty of other fun and interesting ways to burn calories.

Check out the infographic below to find out which intensive energy expenditure activities you can engage in to burn 500 calories!

fun ways to burn 500 calories (infographic)

Illustration: StyleCraze Design Team

Get the high-quality PDF version of this infographic.

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You can easily burn 500 calories a day. All you need to do is exercise for 30 minutes every day. All the workouts listed above, from HIIT and aerobics to cycling and rope jumping, help you burn 500 calories a day effectively. However, do not just do the same exercise every day. Instead, switch them up, and you will be able to lose about 3,500 calories in a week, which is enough to lose a pound of fat. However, burning these many calories will be of no use if you do not follow a calorie deficit diet for a healthy metabolism. So, aim for a negative calorie balance for effective results.

Frequently Asked Questions

What is the fastest way to burn calories?

The best exercise method to burn calories fast is HIIT. High-intensity interval exercises not only burn calories during exercise but also 2 hours after you have left the gym. With HIIT, you do more in a short period, and it helps you maintain a healthy body composition by helping you lose fat as well as retain muscle tone.

Is a 500-calorie workout good?

Yes, a 500-calorie workout is good. Make sure you eat a banana or have a smoothie 1 hour before exercise. Keep a bottle of homemade electrolytei  XElectrically charged minerals that play a key role in balancing the water and pH levels in the body. water handy to keep yourself hydrated.

How much weight will I lose by burning 500 Calories in a week?

You will lose about 1 pound or more if you burn 500 Calories in a week. Consume healthy superfoods and follow a healthy lifestyle.

How many jumping jacks will burn 500 Calories?

Jumping jacks is not a very effective exercise to burn 500 calories. Sure, it is a good warm-up exercise. But to burn 500 calories, you have to do HIIT, kickboxing, swimming, play outdoor sports, etc. If you want to do jumping jacks, probably try 1000 jumping jacks!

What physical activities burn 500 calories a day?

To burn 500 calories a day, you have to do more than just reach your target of 10,000 steps a day. Do any of these exercises – running, HIIT, swimming, or Zumba or play outdoor sports. Along with these, you must also aim to remain active throughout the day, like taking the stairs, walking to work or school, and using a standing desk when you are tired of sitting.

How to lose 1 pound in a day?

Losing 1 pound in a day is harmful to your health and may cause muscle loss and lead to compromised immunity. Here’s a detailed post if you still want to lose 1 pound in a day.

How much walking will burn 500 calories?

It is estimated that a 180-pound man can burn 500 calories in a day by walking for 5 miles at a speed of 2.5 mph (7).

How long will it take to burn 500 calories on a treadmill?

It is estimated that jogging or brisk walking at a speed of 4 mph between 35 to 50 minutes will burn 500 calories per day.

Key Takeaways

  • To burn 500 calories in 30 minutes, you can perform high-intensity cardio exercises, such as running, rope jumping, and kickboxing.
  • Incorporating strength training exercises, such as weightlifting and body weight exercises can help burn calories.
  • Participating in physical activities, such as zumba and swimming or sports, such as basketball and football can increase calorie burn.
  • Consultation with a doctor is advised before drastic changes in one’s exercise regimen.

Burning 500 calories doesn’t have to be boring! You can make it fun by checking out this video to learn different ways to get your heart rate up and burn those calories!

Personal Experience: Source


Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. Reducing Calorie Intake May Not Help You Lose Body Weight, Perspective on Psychological Science, Association for Psychological Sciences, US National Library of Medicine, National Institutes of Health.
  2. Diet Versus Exercise in Weight Loss and Maintenance: Focus on Tryptophan, International Journal of Tryptophan Research, US National Library of Medicine, National Institutes of Health.
  3. What is the Required Energy Deficit per unit Weight Loss? International Journal of Obesity, US National Library of Medicine, National Institutes of Health.
  4. Calories, Energy Balance, And Chronic Diseases, Eat for Life: The Food and Nutrition Board’s Guide to Reducing Your Risk of Chronic Disease, US National Library of Medicine, National Institutes of Health.
  5. High-Intensity Intermittent Exercise and Fat Loss, Journal of Obesity, US National Library of Medicine, National Institutes of Health.
  6. The effects of five weeks of kickboxing training on physical fitness, Muscles, Ligaments and Tendons Journals, US National Library of Medicine, National Institutes of Health.
  7. The effects of five weeks of kickboxing training on physical fitness, Muscles, Ligaments and Tendons Journals, US National Library of Medicine, National Institutes of Health.
  8. Time to Correctly Predict the Amount of Weight Loss with Dieting, Journal of the Academy of Nutrition and Dietetics, US National Library of Medicine, National Institutes of Health.
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