9 Ways to Burn 500 Calories

500 calories might sound like a lot, but you’d be surprised how easily they can be shed with the right exercises. Here are some simple and effective ways to burn 500 calories

By URLife Team
24 Jul 2023

In the pursuit of a healthy and vibrant life, physical fitness plays an indispensable role. The benefits of regular exercise extends far beyond shedding unwanted pounds; it also leads to increased energy levels, reduced stress, and enhanced mental clarity.


With our tight schedules, finding time for exercise and physical activity may seem like a daunting task. But it is completely within your grasp. In this comprehensive guide, we will explore enjoyable activities and effective exercises to help you reach your 500-calorie target while helping you have fun along the way!


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What Determines How You Burn Calories?

Body Composition

Muscle mass plays a significant role in determining energy expenditure during exercise. Muscle tissue requires more energy to maintain than fat tissue, so individuals with higher muscle mass generally burn more calories during physical activity.


Exercise Intensity

The intensity of exercise directly affects the number of calories burned. Higher intensity activities, like running or HIIT workouts, demand more energy and result in a greater calorie burn.


Duration of Exercise

The longer you engage in physical activity, the more calories you will burn. Extended workout sessions can significantly impact energy expenditure.


Resting Metabolic Rate (RMR)

RMR is the number of calories the body burns at rest to maintain essential functions like breathing, circulating blood, and regulating body temperature. RMR varies from person to person based on factors such as age, sex, and genetics.


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The Link Between Calorie Consumption and Basal Metabolic Rate (BMR)

Understanding BMR

BMR is the number of calories the body requires to maintain basic physiological functions while at complete rest. It represents the largest portion of daily energy expenditure (about 60-75 per cent) for most individuals.


Factors Affecting BMR

Several factors influence an individual's BMR, including age, gender, body size, and body composition. Generally, younger people, men, and those with more lean muscle mass tend to have a higher BMR.


BMR and Caloric Needs

To maintain weight, it's essential to balance caloric intake with total energy expenditure, which includes BMR and the calories burned through physical activity. Understanding BMR can help tailor personalised diet and exercise plans.


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Physical Activities to Shed 500 Calories

Cardiovascular Workouts

Cardiovascular exercises are excellent calorie burners. They elevate your heart rate and increase your body's energy expenditure. Here are some effective cardio activities to help you burn those calories:

a. Running

Running at a moderate pace for 45-60 minutes can burn approximately 500 calories. For beginners, start with a mix of jogging and walking.


b. Cycling

A vigorous 60-minute cycling session can burn 500 calories. You can ride outdoors or use a stationary bike at the gym.


c. Jump Rope

Skipping rope is a high-intensity workout that can burn up to 500 calories in about 45 minutes.


d. Swimming

Swimming is a full-body workout that burns calories while being gentle on your joints. An hour of swimming can help you reach your 500-calorie goal.


High-Intensity Interval Training (HIIT)

HIIT is a time-efficient way to torch calories and improve overall fitness. It involves short bursts of intense exercise followed by short recovery periods. For instance, if you are working out for 3 minutes, take a recovery time of 3 minutes only. You can also make it  6 minutes of working and 3 minutes of recovery time. A typical HIIT session lasts for about 20-30 minutes and can burn up to 500 calories.


Strength Training

While strength training may not burn as many calories during the workout itself, it can help increase your metabolic rate in the long term. The more muscle you have, the more calories your body burns at rest. Incorporate compound exercises like squats, deadlifts, lunges, and bench presses into your routine.


Group Fitness Classes

Joining group fitness classes can be a fun way to stay motivated and burn calories. Classes like Zumba, kickboxing, dance aerobics, and spinning can burn around 400-600 calories per session.


Outdoor Activities

Embrace outdoor activities that get your body moving. Hiking, playing sports like tennis or basketball, or even a fun game of frisbee with friends can contribute to your calorie-burning goal.



CrossFit workouts combine various high-intensity functional movements. A 45-60 minute CrossFit session can help you achieve your calorie-burning goal.


Stair Climbing

Find a set of stairs, whether at home, in your office building, or at a park, and climb up and down for about 40 minutes to burn 500 calories.


Jumping Jacks

This simple yet effective exercise can be done anywhere. Aim for around 60 minutes of continuous jumping jacks to reach your calorie target.



Whether it's salsa, hip-hop, or ballet, dancing is a fun way to burn calories. Dance vigorously for about 60 minutes to achieve your goal.


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How to Increase Calorie Utilisation

Stay hydrated

Drink plenty of water before, during, and after your workouts to stay energised and maintain optimal performance.


Warm-up and cool down

Always start with a warm-up to prepare your body for exercise and finish with a cool-down to aid recovery.


Listen to your body

Don't overexert yourself. Gradually increase the intensity and duration of your workouts to avoid injury.


Set realistic goals

Burning 500 calories may not happen overnight. Be patient and consistent in your efforts.


Mix it up

Incorporate a variety of exercises to prevent boredom and work different muscle groups.


Make it a habit

Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise per week, as recommended by health authorities.


Need all your wellness solutions in one place? A whole new world awaits just a click away.


Burning 500 calories through exercise and physical activity is achievable with dedication and consistency. It’s important to remember thatexercise is just one part of a healthy lifestyle. Combine it with a balanced diet, adequate sleep, and stress management for overall well-being.


Remember, the number of calories burned during exercise depends on factors such as your weight, intensity, and effort. The key is to find activities you enjoy, mix and match exercises to prevent monotony, and stay consistent with your workouts. A combination of cardio, strength training, and flexibility exercises will not only help you burn calories but also enhance your overall fitness and well-being.



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