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.
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.
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.
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.
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.
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.