4 Weight Loss Exercise To Burn 500 Calories In 2023

1. Interval running workout

Don’t we all know that running is the ultimate exercise to burn those extra calories and tone your body? This one takes a notch higher, but is suited for all fitness levels. For 30 minutes, run at different speeds to get the maximum benefit. You could either run on the treadmill or outside in the park, if the weather permits. Start off at a comfortable speed for the first few minutes, then go really fast, as if you are sprinting. If you don’t enjoy running, you could follow the same pattern with walking. Yes, it works!

Don’t jog but sprint if you want to burn more calories. 
2. Get on the stairs

Again, something most of us know, but don’t do enough. If you want those calories melting away, go ahead and do this! Find a staircase and move up and down with dumbbells in your hands. Of course, when you step out, those grocery bags will add to the weight (yes, you don’t have to carry those dumbbells around). This way, you will engage several muscles at the same time, and burn a whole lot of calories. Try using anywhere between 2-5 kg dumbbells, based on your comfort.

3. High-intensity interval training

If you want to burn a crazy amount of calories in a short period of time, make HIIT or high-intensity interval training your best friend. As the name suggests, this workout will push to repeat high-intensity exercises as quickly as you can to burn fat. Some experts believe that these are way more effective than cardio exercises. What’s more, HIIT creates EPOC (post-exercise oxygen consumption), so you can burn calories, long after exercising too!

Work out your core at home, without any equipment. 

Here’s what a HIIT routine looks like: You can start off by doing 12 squats at a high intensity, rest for about 8-10 seconds, and repeat the exercise again. Take rest again and then do 20 high knees at great speed. Rest again, and repeat a few more sets.

4. Plyometric exercises

These exercises are a great way not just to burn calories, but also build muscle. Again, you have to do a set number of reps, and try performing the workout as fast as you can.

Here are the exercises you must include in the routine:

  • High knees
  • Squats
  • Push-ups
  • Alternating lunges
  • Butt kicks
  • Mountain climbers
  • Leg raises

Do 12 reps of each exercise, three times. Trust us, it will fire up those muscles and you’ll get a toned body in no time. Of course, those calories will melt away!

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