How to burn 500 calories in 30 minutes (with these 5 exercises)
You’ve probably tried most of the solutions you found while searching for how to lose weight. But despite all those efforts and diets that you went through, your efforts haven’t yielded desired results. Conventional wisdom tells you that cardio exercises get your heart beat racing and help you burn maximum calories. And whether you choose to perform your cardio outdoors or on the treadmill in the gym, it is the one workout that is guaranteed to help you lose weight, even if you are a beginner. So, we’ve rounded up five easy cardio exercises that you could do for as little as 30 minutes a day to help you burn up to 500 calories. Begin your 30-minute cardio routine this very weekend and you’ll see the results for yourself in no time. But always remember, consistency is key to weight-loss. So don’t give up immediately after.
How to lose weight: 5 exercises that can burn 500 calories in 30 minutes
If you’re logging in endless hours every week at the gym either on an elliptical machine or doing resistance training, you’re most likely going to dial down your time spent on performing cardio because you don’t want to exhaust your energy. But if you want to know how to lose weight fast, you need to spend a decent amount of time performing cardio exercises. So, here are five cardio work outs that can help you burn 500 calories in just 30 minutes.
Running is one form of freestyle cardio exercise that can help you burn calories and lose weight fast. Plus, since it requires no equipment and can be done anywhere, at any time you really have little or no excuse to not start running. Research has proven that running regularly is one of the best ways to lose weight. You can also choose to run on the treadmill, but remember to be consistent. The key to burning maximum calories is to run at a steady fast pace (12-13 kph) for 30 minutes. You can take a 30 seconds break only to catch your breath. This cardio exercise will boost metabolism and improve your stamina. This routine will ensure you burn at least 500 calories in 30 minutes. Sweating after your workout is a good indication of getting effective results and also contributes to good health. Obviously, you can’t just jumpstart this routine. Start by brisk walking, break into a jog a few weeks later and then graduate to running.
2. Climbing stairs
A simple routine of climbing up and down the staircase could make for an excellent cardio workout routine if done every day. You could also add dumbbell weights to such functional movements that could help boost weight-loss by burning additional calories, because you’re working more muscles at the same time. You can use about three to eight pound dumbbells, depending on your fitness level. You could also climb the stairs by carrying two heavy grocery bags with your arms down by your sides.
Swimming is a sport that is not only functional if you want to know how to lose weight but is also extremely fun. It effectively torches your calories and builds your endurance levels. If you cannot lift weights, due to weak knees or a back injury, swimming is your answer to how to lose weight. If you swim for as little as 30 minutes every day (and we aren’t counting the time you rest in-between laps) you will burn up to 500 calories.
4. Sand running
While running is a great way to help you burn calories and lose weight, soft sand running is a cardio regime that is guaranteed to get you effective results. Running on soft sand requires a lot more effort than running on a flat surface. As each foot touches the sand, it sinks in, forcing you to exert more energy to surge forward. In fact, running on sand could help you burn 30 per cent more calories than on a treadmill. And running barefoot on sand is more advantageous because it pressures your smaller stabilising muscles to work harder. The harder your muscles are worked, the stronger they can get which could help prevent common injuries while running on a harder surface. Running on sand not only helps burn calories but is also good for your joints. Try running for 30 minutes continuously on soft sand regularly and you’ll definitely burn more than 500 calories per day. But, again, don’t just jump right in. Proceed gradually.
Skipping is an excellent exercise to burn fat, which is why you see most athletes skipping regularly as part of their fitness routine. According to studies, if you skip even at a moderate pace, you can burn around 10-16 calories per minute. Which means if you skip for 30 minutes you could burn close to 500 calories. Apart from boosting weight-loss and burning calories, skipping helps you build bone density, speed and agility. Additionally, it is great for your mind as it improves concentration.