Burn 500 Calories A Day Fast: The 12 Best Workouts

Science says you need to burn 3500 calories to lose one pound of fat. The simple rule to lose weight is to intake fewer calories and expel more calories out. Some exercises burn lots of calories in a short time. They are high-intensity workouts that quickly increase your heart rate.

High-intensity interval training, or HIIT, is a popular form of modern-day exercise. These exercises burn the most calories per hour. Your exact calorie burn depends on factors like intensity, duration, and weight. Try these exercises for burning at least 500 calories a day.

High Knee Running

High-knee running is a vigorous cardio workout that raises your heart rate while strengthening your lower body. This high-intensity exercise burns calories in a short amount of time.

  • Run in place while lifting your knees at 90 degrees to your body.
  • Quickly pump your arms up and down.
Butt kicks

Butt kicks are a cardio workout, just like high-knee running where you move your legs backward.

  • Lift one heel toward your butt.
  • Repeat with the other heel.
  • Rapidly alternate your heels while pumping your arms.
Mountain climbers

Mountain climbing is a cardio exercise that immediately rises the heart rate. Since you need to use your entire body, your hands, legs, back, and abdomen are toned at a time.

  • Start in the plank position. Place your shoulders over your hands.
  • Engage your core. Lift your right knee toward your chest.
  • Return to plank. Repeat with your left knee and repeat rapidly.

Swimming is a low-impact workout that burns energy and improves muscle strength, blood flow, lung, and heart capacity. Thirty minutes of swimming burn an equal number of calories as 30 minutes of jogging. As swimming is less stressful on the body, It would be an appropriate exercise for people having joint problems.

Stationary bicycling

Try intervals of high-intensity cycling on a stationary bicycle. It is a vigorous cardio workout that can burn a lot of calories in 30 minutes.

Start with a five-minute warmup and then do one-minute speed and two-minute recovery intervals. Do, this for at least 30 minutes to see the results.


Running is the best form of calorie-burning exercise. But if you don’t have enough time and space to go on a run, you can try do high-intensity sprints. Your body will rapidly burn calories to fuel your workout. Do warm-up exercises like jumping jacks or high-knee running before sprinting.


Walking is the simplest way to burn calories at home by any person. You can do it around your house or in your backyard whichever way is comfortable for you..


Running is the best workout for burning lots of calories. Running helps in improving flexibility and endurance. It is the simplest form of workout where you do not need any equipment. The faster you run, the more calories you burn at a given time.

Also Visit : 7 Amazing Benefits Of Yellow Tea, According To Science

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