Like many others, you too might have asked, Is it possible to burn 500 calories a day? The answer is yes! You can burn a whopping 500 calories in just one workout—boost fat loss, enhance muscle gains and improve your cardiovascular fitness without enduring another long-winded weight-training and treadmill session.
Weight loss has a simple rule. Fewer calories in, more calories out. However, just reducing calorie consumption does not always work. That’s why burning 500 calories daily and eating a balanced diet are recommended. If you’re looking to take your fitness and fat-burning efforts to the next level without spending more time in the gym, you’ll need to add some of these high-intensity activities to your already-solid foundation.
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Here are the 5 best fat-burning exercises you can do for 30 minutes daily to expend 500 calories.
Tabata Time
The Tabata is an extremely high-intensity training method that produces results quickly. A Tabata workout sequence is an interval training cycle of 20 seconds of exercise performed at maximum intensity followed by 10 seconds of rest, repeated eight times for a total of four minutes.
The National Institute of Fitness and Sports in Japan found that subjects who performed Tabata five days a week for six weeks improved their maximum aerobic capacities by 14 percent and anaerobic capacities by 28 percent.
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The Tabata short rest intervals force your body to move between energy systems. It produces enormous amounts of lactic acid and growth hormone that push your body into accelerated fat-burning mode for hours, even after workouts.
Burn 500 in 26 minutes
Boot Camp
Improved cardiovascular fitness, strength, agility, power, and flexibility, plus reduced stress levels, are just a few gains from Boot Camp sessions. An hour of Boot Camp typically consists of about 10 exercise stations performed for 60 seconds each with 30–60 seconds of rest.
Studies at the University of Wisconsin-La Crosse documented that a group of test subjects who followed a 40-minute boot-camp instructional video that included high-intensity kicks and punches interspersed with low-intensity dumbbell movements burned an average 600 calories per hour.
Burn 500 in 29 minutes
Bikram Yoga
Bikram is much more strenuous than Hatha Yoga, composed of 26 asanas performed in sequence in a room that’s 105 degrees F with 60% humidity. Unlike traditional forms, the Bikram method is said to be a comprehensive workout that includes cardio, muscular strength and endurance, flexibility, and weight-loss components.
An hour-long Bikram yoga session can significantly improve respiratory, endocrine, lymphatic, and digestive function. And it’s precisely through the improved function of these systems that yoga is credited with supporting weight-loss efforts. The heat factor of Bikram, in particular, also promotes weight loss: Heavy sweating helps detoxify the body, heart rate is elevated, and warm muscles function more efficiently and can optimally burn fat.
Burn 500 in 33 minutes
High-Intensity Interval Training
The high-intensity interval training (HIIT) involves short, high-intensity work intervals. Various Research confirms the shorter-duration HIIT method is superior to steady-state cardio for losing fat. The increased intensity boosts the metabolism and keeps it higher longer after your workout is over. It is known as EPOC or the afterburn effect, and if you train intensely enough, you’ll burn calories just sitting on the couch afterward. 90 seconds of high-intensity workout followed by 30 seconds of slower-paced recovery for 32 minutes can burn 500 calories in one workout session.
Burn 500 in 32 minutes
Cardio Boxing
Cardio boxing is rated as one of the best forms of fat-burning exercise because it conditions the whole body and builds strength, endurance, balance, agility, and coordination at the same time. Most cardio-boxing classes include interval training and various jump-rope exercises between rounds on the heavy bag and target mitts. Some studies confirmed that you could burn up to 200 calories by skipping rope in just 15 minutes.
Burn 500 in 35 minutes
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