How Can You Burn 500 Calories a Day?


Quick Answer

There are several different ways to burn 500 calories in one exercise session, according to Shape Magazine. The key to burning this many calories is to combine alternate high-intensity bursts with intervals of less strenuous activities.

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Full Answer

  1. Run off 500 calories

    One option for a high-calorie burn is running, alternating between a comfortable pace for 3 minutes and a high-intensity burst for shorter periods. This routine is designed to burn 500 calories in 30 minutes. Try performing on a treadmill or outside.

  2. Step on the StairMaster

    Another high-calorie burning exercise uses 3 to 8 pound dumbbells while working out on a StairMaster. Shape Magazine's trainer claims that a 30-minute exercise session while carrying dumbbells in various positions increases the intensity and calorie when using this piece of equipment.

  3. Alternate between running and strength-training

    A third way to burn 500 calories is to spend 30 minutes alternating between sprints and exercises, such as push-ups and floor jacks.

  4. Jump on an all-terrain bike

    A fourth alternative for burning 500 calories is to bike 30 minutes and alternate the intensity and terrain. By switching from easy cycling to a standing uphill climb, for instance, you burn more calories than with a consistent speed and effort.

  5. Jump for joy

    A fifth routine for burning 500 calories in 30 minutes involves jumping rope, body-weight squats, push-ups and jumping jacks, among other exercises. This high-intensity workout is designed to burn calories quickly.

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