10 Exercises to Burn 500 Calories in 30 Minutes


When it comes to reducing extra flab, you just have to stick on a simple calorie equation. According to the straight forward mechanism, an individual needs to burn more calories than you consume. If you aim to lose one pound of fat, then you have to burn 3500 calories. The thumb rule is that you ought to distribute it over 7 days that means you have to burn 500 calories each day. But, things get tricky from here, read on!

What if you have a busy day and you can only need to spend about 30 minutes for exercise? Well, in this article you will come to know about some best exercises that help burn 500 calories in only 30 minutes. These exercises will help you lose weight, feel energetic, and make you more proactive. Swipe up to know about all these!

Top 10  Exercises To Burn 500 Calories In 30 Minutes:


Running is at the top of the list as there is no need for any equipment and this will work on the entire body. Remember that running helps to burn more than 500 calories, depending on your body weight, speed, distance, and time. If you weigh 120 pounds and run at 12mph, then your body will burn around 545 calories in 30 minutes. visit here

However, it is not possible to keep running at 12mph in the initial stages. We highly recommend you practice interval running. You ought to jog at 8 mph for a minute, and sprint at 12-14mph for 10 seconds, repeat the same for 30 minutes. Also, you ought to take two 30 second breaks and walk at 6 mph.


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Swimming is a well-known fat-burning and full-body toning exercise, minus the sweat! If an individual weighs 130 pounds, and he/she will swim (freestyle) at a faster pace for 30 minutes, then his/her body will burn around 445 calories. You have to try various strokes, and you will be able to get in shape in no time.

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Running Up The Stairs:

If you want to burn 500 calories in just 30 minutes, then running up the stairs is the ultimate exercise as it helps to burn fat and even tones your legs. Yes, this is the only exercise that helps pump more oxygen and works the lungs, heart, muscles, and bones. You have to sweat and shed the fat away, this exercise also improves your balance and coordination. 

Body Weight Workouts:

Keep in mind, bodyweight exercises are like lifting weights without weights! There is no need for any equipment to burn 500 calories in 30 minutes – just your body’s weight. You just have to stick on the exercises like plank toe taps, crawling, push-ups, mountain climbers, spider climbers, burpees, high knees, jumping crossbody leg kicks, leg drops, crunches, jump squats, jump lunges, skater lunges, etc. are amazing calorie burners.


High-Intensity Interval Training (HIIT) is a well-known high intensity anaerobic that doesn’t use oxygen but fat stores as fuel exercise. Keep in mind, quick and high-intensity exercise sets are repeated for a short time that helps to burn fat more effectively than regular cardio exercises. For instance, say high knees and squat jumps. You have to do 12 squats jump at a higher intensity, and take a 10-second rest, and repeat two sets more. Right after, take 10 seconds rest and stick on 20 high knees at high intensity. Once again, take a rest for 10 seconds and you ought to repeat two more sets. visit here 

Sand Running:

Sand running is an incredible exercise that adds resistance and makes the workout more effective for burning calories quickly. It is the ever best exercise that assists to shed fat from the legs and tone your lower body. You have to run barefoot on a clean beach, it helps to make all the small muscles work, prevent injuries, and even strengthen your leg muscles. 

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Exercise Bike/Cycling:

It doesn’t matter whether you do it outdoors or indoors, bicycling is a great option to burn 500 calories within 30 minutes. You ought to stick on fast biking at 14-15 mph for 30 minutes as it can burn 460 calories in 30 minutes. However, if your endurance isn’t at that level, then you ought to take three sets of 60 seconds and catch your breath. Over the course of 2 weeks, your endurance will begin improving and your body will be able to burn more calories.


Zumba is another fun group workout that is quite perfect for those who aim to have fun while losing extra flab. You just need 1-2 minutes to break during the session to burn somewhere between 400-500 calories; it depends on your weight and intensity. We recommended exercising with other people who are on the same journey as it will boost your confidence as well as keep you on track.

Rope Jumping:

Skipping or rope jumping is a well-known warm-up exercise. But, you ought to practice high-intensity rope jumps for 30 minutes to burn up to 500 calories. You have to wear proper shoes and land softly to prevent knee or any injuries. You ought to take a minimum of 60 seconds breaks during your session.

Outdoor Sports:

There are ample of outdoor sports like skiing, ice skating, football, basketball, badminton, and tennis that can bank on to burn 500 calories in 30 minutes. Remember that the serotonin and adrenaline rush also assists to improve memory reduces stress and induces better sleep.

Thankfully, you learned about the best 10 exercises that help to burn 500 calories in 30 minutes. Now, read on to know some more facts!

Is Burning 500 Calories A Day Enough To Reach Weight Loss Goals?

Yes, burning 500 calories each day is a great approach to reach your weight loss goals. If you want to lose a pound of fat, then you will need to burn 3500 calories. If an individual burns 500 calories per day, by the end of the week, he/she will burn 3500 calories, which means he/she will lose a pound of fat. With the ease of the right nutrition plan and proper rest, you will lose more than 5 pounds in a month.


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