How To Burn 500 Calories A Day

how to burn 500 calories a day

I recently wrote about how to burn 1000 calories a day which you can read here if you’re interested in upping the ante on your calorie burn.  Well in this article, I will explain how you can burn 500 calories a day.  It’s safe to say that burning 500 calories a day is much more easier than burning a 1000 calories.  So I will show you a couple of ways to help you burn 500 calories a day.


For all my runners out there.  Going for a jog is a great way to help you reach your goal of burning 500 calories a day. All you need is some open space and some comfortable running shoes, and you could be well on your way to burning off those unwanted calories.  

Running for one hour could easily have you burning at least 500 calories.  Granted there are a few factors you need to be aware of like, age, weight, and how fast you run.  But if you keep a good steady pace, the jog alone can help you reach your targeted calorie burn.

Jumping Rope

Jumping rope is probably one of the most underrated exercises that people forget to try.  If you ever need a good reason for why you should incorporate jumping rope into your exercise routine, just look at professional boxers. Boxers tend to be some of the most conditioned athletes out there when it comes to increasing their stamina.  

They use jumping rope as a way to get their bodies at peak performance.  Some of the benefits to jumping rope include better coordination and improved stamina.  If you are looking to burn a bunch of calories with any exercise, jumping rope is a great way to go.  

Cardio and Resistance Training

Combining both cardio and resistance training is probably one of the most efficient ways for the body to burn calories.  Going back to my boxing comparison, boxing is a form of both cardio and resistance training that is being used to get the boxer in tip top shape.  

Since it is a full body workout, you are getting the maximum effort possible when it comes to burning fat.  By having the body work hard to expend so much energy for you to perform this type of training, you will be getting the most out of your calorie burn efforts.

So any exercise where you can combine both cardio and resistance training is a sure way to burn those 500 calories easy.


If you are someone that struggles with joint pain, then there is no better way to help reduce that pain and still burn off a ton of calories than with swimming.  With swimming, there is zero impact  being put onto the joints. Combine that with one of the best cardio exercise one could perform, and you have a great low-impact exercise to help you burn off those calories.  

Strength Training

A good 60 minute workout lifting weights could easily have you burning 400 calories.  Also depending on your workout routine, it is possible to burn more than that.  But what makes strength training so effective is the muscle building that goes along with it.  

Not only do you burn calories during your workout, but as you increase you muscle mass, your body will be burning calories just to maintain those lean muscles.  That’s why it’s important to always add strength training to your exercise routine because there are so many benefits to having muscles.  

One in particular is the prevention of injuries.  Building muscles creates better structure for the body which can help prevent injuries. But if nothing else, burning calories throughout the day should be reason enough to start lifting the iron.

Final Thoughts

So if you are looking to burn 500 calories a day, by participating in any exercise between 30-60 minutes, you should be able to reach your goal pretty easily.  Even if you don’t hit the 500 calorie mark during your workout, doing your regular daily activities should be able to get you there eventually.  

On a final note, putting your body in a caloric deficit of 500 daily, you will be able to lose 1 pound per week.  So just imagine if you could increase that to a 1000.  

So as always, I hope you enjoyed this article how to burn 500 calories a day, and if you have any thoughts or comments, please feel free to share below.

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