Weight Loss

How To Burn 500 Calories In 30 Minutes? 10 Best Exercises

ISSA Certified Specialist in Fitness & Nutrition
How To Burn 500 Calories In 30 Minutes? 10 Best Exercises Hyderabd040-395603080 September 16, 2019

Losing weight is a simple calorie equation. Burn more calories than you consume. To lose one pound of fat, you have to burn 3500 calories. Distribute it over seven days, which means you need to burn 500 calories per day. But, things get tricky from here.

What if you have a busy schedule and can only spend about 30 minutes for exercise? Here are 10 exercises that help burn 500 calories in 30 minutes that will help you lose weight, feel energetic, and make you more proactive. Swipe up!

10 Best Exercises To Burn 500 Calories In 30 Minutes

1. Running

1. Running Pinit


Running tops the list as this no-equipment exercise works on the entire body. It burns 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.

However, you cannot possibly aim to keep running at 12 mph in the initial stages. We suggest you practice 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.

2. Swimming

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

3. Running Up The Stairs

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.

4. Body Weight Workouts

Bodyweight 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.


HIIT Pinit


High-Intensity Interval Training (HIIT) is a high intensity anaerobic (doesn’t use oxygen but fat stores as fuel) exercise. Quick and high-intensity exercise sets are repeated for a short time to burn fat more effectively than regular cardio exercises. For example, say squat jumps and high knees. Do 12 squat jumps at a higher intensity, take 10 seconds rest, and repeat 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. Check out the best HIIT exercises.

6. Sand Running

Sand running adds resistance, which makes this exercise more effective for burning calories quickly. It also helps shed fat 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.

7. Exercise Bike/Cycling

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.

8. Zumba

Zumba is a fun group workout that is perfect for people who want to have fun while losing weight. With just 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.

9. Rope Jumping

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

10. Outdoor Sports

Outdoor Sports Pinit


Skiing, ice skating, football, basketball, badminton, and tennis are amazing outdoor sports you can bank on to burn 500 calories in 30 minutes. The serotonin and adrenaline rush also helps improve memory, reduces stress, and induces better sleep.

These are the 10 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. 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, meaning, you will lose a pound of fat. With the right nutrition plan and proper rest, you will lose more than 5 pounds in a month. Remember, losing weight slowly is always better than being on 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

  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 playlist to keep you engaged and entertained.
  3. Convince a friend to play racquetball with you every day for 45 minutes. They will thank you for it.
  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.

Working out does not have to be a punishment. Have fun while taking care of your body and health. Mix cardio and strength training. Eat healthy and remain stress-free, and you will see a huge difference in the way you look and feel. Take care!