Burning 500 Calories A Day: 5 Effective Home Workout Exercises

Everyone desires a well-built body. However, mistakenly losing weight might have serious health effects, such as fasting, excessive exercise, etc. Therefore, the most logical method is to generate a calorie deficit so that your body may better access adipose fat storage sites. As a result, you might focus on a healthy diet and plan a training session properly.

For those finding a workout burning 500 calories a day, this post is for you. Keep reading to get hold of 5 practical workout lessons.

burning 500 calories a day

5 Home Workouts For Burning 500 Calories A Day

First, many people may ask, “how many pounds is 500 calories?”. For a short answer, some reports have pointed out that it is around 0,14 lbs. That means if I burn 500 calories a day, I can reduce an additional 3,500 calories to lose one pound in a week. 


Jogging and running are popular exercises and also the most effective method to burn calories. It can burn up to 539 calories in 30 minutes when running at 8.6 miles per hour (or 7 minutes per mile).

It would be better if you had a treadmill at home. Burning 500 calories a day on a treadmill is more straightforward because its functions allow you to control the speed and running time precisely. Try to do it five times a week. 

Read more to find out how to lose weight properly on a treadmill.

Interval running helps burn more calories. This implies you exercise full throttle for a specified time, then actively recover with a walk or a stroll. An excellent beginning point is to run for three to five minutes at a moderate pace, followed by a 20-30 seconds sprint.

Climbing stairs

Climbing stairs is a daily activity. Yet, it brings a massive efficiency in burning calories. For example, you might burn about 225 calories in 30 minutes by climbing stairs. Thus, if you want to burn 500 calories a day, you might keep climbing stairs in about 1 hour. 

Climbing stairs

Workout with weights on the stairs gives you an extra benefit. This helps in real-life scenarios like hauling groceries home. In addition, you might change up your speed and how many steps you skip on your way up to increase the efficiency of the exercise. Yet, keep in mind not to bypass the steps on your way down, as this might be harmful.


Dancing is a surprising method to burn calories. Zumba classes, for example, may burn up to 225 calories in half an hour. While disco, ballroom, and square dancing burn roughly 205 calories each half-hour. Thus, if you want to burn 500 calories every day, you may practice Zumba for about an hour.

However, you do not have to take an official class or go to a club to reap the benefits. A dance party with your roommates or children will bring the same advantages but a lot more fun.

If you need formal training, there are currently thousands of Zumba taught by qualified instructors on the Internet, such as Youtube.


According to the ACE, dancing has cardiovascular advantages. Furthermore, it is also a weight-bearing exercise that can enhance bone density, improve muscular strength, and help lower the risk of osteoporosis.

Psychological benefits are also a worth-mentioned feature when it comes to dancing. It can aid in the reduction of stress and weariness while also enhancing energy and mood.


Don’t worry if you are a busy housewife. You can still burn calories effectively with the household chores. 

If your house has a garden or a lawn, these are great methods to get fresh air, vitamin D, and a workout. Mowing the grass is one of the most calorie-burning housework, consuming 205 calories per half hour. Besides, weeding and regular gardening burn around 170 calories each half-hour.


Cooking, for example, burns roughly 90 calories every half hour, but heavy cleaning might burn about 170 calories per half hour. Moving household furniture burns roughly 220 calories if you wish to remodel or reorganize your home.

Thus, a day of housework can help you burn more than 500 calories.


Plyometrics are jumping training exercises. These workouts push your muscles to their limits for brief periods. As a result, you may gain more power, speed, and strength. In addition, the research shows that Plyometrics can help you consume 500 calories in one hour.

Because most plyometric workouts demand strong ligaments and tendons, anybody undertaking plyometric exercises should already have an established training and strength regimen.


The Bottom Line

Is burning 500 calories a day good? It’s an ideal number for weight loss. Yet if you are new, you should break up the exercises to reach that 500 calories burned. The quantity of calories burned during a workout session varies depending on its type and intensity. Individuals who weigh more burn more calories while performing the same activity as those who weigh less. 

To conclude, this article has offered some basic home workouts for those looking for exercise, burning 500 calories a day. Hopefully, it might help you in your weight loss plan.

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