Let's learn how to burn 500 calories at home: examples of exercises, order of execution, reviews

What are calories and calorie content

Girls and women who monitor their weight know that calories are energy that enters the human body with food.
Foods containing a lot of carbohydrates are considered especially high in calories. By processing food, the body releases the energy that a person needs for life. If energy remains unspent, it is converted into fat deposits. The energy value of food is called calorie content. It shows how much energy the body will receive after processing food.

Especially high-calorie foods

Exercises to burn 500 calories quickly

Running burns calories like no other exercise. The results will be noticeable after just a couple of days of regular jogging. You don't need any additional equipment. You can use a treadmill if you wish.

Run at a steady, fast pace (12 km/h) for 30 minutes, stopping only for 30 seconds to catch your breath. 500 calories will disappear without a trace at the end of the workout. Sweating during this type of cardio will also contribute to your health;

1. Power training

Weight training helps you work different muscle groups. Strength training is another intense form of exercise that burns a lot of calories. Work 30 minutes on different muscle groups with 30 seconds rest between sets;

1. Bodyweight training

In this case, your own body weight is used. Exercises such as push-ups, squats, lunges and planks help burn calories.

Perform various exercises at full strength for 30 minutes, and you will get a workout of all muscle groups, which will improve your metabolism and save you an extra 500 calories. Make sure you are prepared for this challenge, as these exercises are serious business;

1. Interval training

This is another way to magically burn calories. Alternating between high- and low-intensity exercise gives the body a boost to burn more calories than usual. The interesting thing is that such training maintains an active metabolism even after 30 minutes. Simply put, the fat continues to melt;

1. Swimming

This type of activity effectively burns calories and increases stamina. Swimming is a good choice for those who cannot lift weights due to knee and back problems. A 30 minute swim will burn 500 calories.

Other activities to burn extra calories:

• A ride on the bicycle;
• Running in place;
• Interval sprint;
• Rowing;
• Racquetball;
• Handball;
• Martial arts;
• Rock climbing;
• Skiing;
• Zumba (weight training).

Everything is purely individual. In many ways, success in losing weight depends on the type of lifestyle you lead: sedentary or active. To burn fat more actively, you need to calculate how many calories the body receives and how much energy is expended.

There are several ways to lose weight:

• reduce the number of calories consumed, but do not change the previous daily routine;
• increase physical activity, but leave the diet the same;
• increase physical activity and reduce the number of calories consumed.

Important! It is believed that the threshold of daily calorie intake that is safe for health is 1200 kcal. For beginners who are just starting their journey to a slim figure, nutritionists recommend starting with 1500 kcal/day. Is 1500 calories a day a lot or a little? This is enough to maintain the vital functions of the body and to lose 4 kg in a month. Losing weight faster will only do more harm.

Weight control

Everyone dreams of being at their ideal weight, but only a few manage to achieve it. Ideal weight is when your BMI and weight are ideal for your height. To maintain a normal weight and attractive appearance, you need to burn the calories you consume. On average, if your daily calorie intake is 2,500, your body will use some of it for basic functioning and some for daily activity. If daily activity burns the calories consumed, you remain at the same weight. Lack of physical activity combined with a high-calorie diet turns all excess calories into fat stores. This leads to slow metabolism, obesity and other health problems.

Experts recommend spending at least 30 minutes a day on physical activity. 30 minutes of exercise is enough to maintain health. Everyone can set aside 30 minutes a day, no matter how busy their schedule is.

Exercises to burn 500 calories quickly

1. Power training

1. Swimming

In order to burn calories at home, you need to combine physical activity and proper nutrition. There are many special exercises and just regular everyday activities that will help you quickly use up the energy your body gets from food.

Burn 100 calories

In order to burn 100 kcal, there are many daily activities that people do every day without even thinking about the fact that they help them lose weight. Here are some of them:

• Walking up the stairs. To burn 100 kcal, just walk up and down the stairs for 10 minutes.
• Dancing. It is enough to turn on pleasant music and dance actively for 15 minutes in the evening.
• Ironing. You need to combine business and pleasure within 30 minutes.
• Repair. A person who redecorates a room within half an hour gets rid of 100 kcal.
• Cleaning. It is enough to clean for 30 minutes, wipe the dust with a rag, and vacuum.
• Playing with pets for half an hour.
• Cooking food. Most people do this several times a day. It is enough to prepare delicious dishes for your household within 40 minutes.
• Singing. Just do what you love for 40 minutes.
• Book reading. Take your favorite book and go read. After spending just an hour on this, a person burns 100 kcal.

This is not a complete list of activities that help you lose 100 kcal. This can also include yoga, an exercise bike, massage, afternoon naps, playing musical instruments, heavy exercise, and so on.

How to burn calories quickly at home

All of the above methods are also suitable here, but at three times the magnification. In addition you can consider:

• Gardening. If you tinker in the ground, plant, weed, replant plants, then after 40 minutes you can achieve what you want - spend 300 kilocalories.
• Shopping. You need to go shopping for an hour and a half, and 300 kcal will disappear unnoticed.
• Rearrangement of furniture. Move furniture within an hour.
• Jump rope for 30 minutes.
• Swimming. Go to the pool and swim in it for 30 minutes. And if you spend a little more than an hour and a half on this, you can burn 1000 kcal.

You can also use exercises that help you get rid of 100 or 300 kcal, but this will take quite a lot of time, so it is more logical to choose more intense exercises:

• Run. To burn 500 calories in 45 minutes, you need to run at a speed of 12 km/h. For greater effect, jogging should be diluted with strength exercises. You can do without them, but then you will have a saggy belly. When performing strength exercises, a huge number of muscles work, thereby speeding up the metabolism, and the higher it is, the faster the hated calories go away.
• Swimming. To burn 500 calories, you need to swim very intensely, not just flounder in the water.
• Lawn mowing. You need to spend 2 hours mowing the lawn. This type of work is not everyday, but it will do as an option.
• Tennis. It is also easy to lose five hundred kcal by playing tennis for an hour.

In addition, rock climbing or mountain climbing for 2 hours will also save a person from 500 kcal, but this type of activity is not available to everyone.

Interesting! It has been proven that a person loses kilocalories during sleep. The greater the weight, the higher the energy consumption. So, 500 kcal for a standard 8 hours of sleep are spent by people who weigh 104-105 kg.

In this case, there will be few exercises, and they will last longer than the previous ones:

• Swimming. This is one of the most effective exercises. During swimming, all muscles are activated, which allows you to burn energy; to get rid of 700 kcal, 1 hour of exercise will be enough.
• Jogging. You must maintain a speed of 17 km/h for half an hour. For beginners, this is a very fast pace, so it is better to start at a speed of 7 km/h, but run for an hour. A slim, toned body can be a great motivation.
• Jumping rope. For a person weighing 68 kg, jumping rope for an hour is enough. And if the weight is higher, then the number of calories burned will be greater. For variety, different types of jumps alternate: basic jump, crosswise, double scroll, etc.
• Strength exercises. Combine exercises with dumbbells and movement training. To calculate activity and how many calories were burned, a fitness bracelet is used.

To burn 700 calories a day, you can use different methods. But don't focus on the amount of fat burned. Fitness means not only losing weight, but also staying slim. It teaches daily movement and a healthy lifestyle in general.

To burn 700 calories a day, you can use different methods

2000 kcal is a lot: this is approximately what the average adult needs to maintain life, that is, without playing sports or hard physical labor. Therefore, getting rid of such an amount of energy at once in one workout is difficult and time-consuming. The most effective ways:

• Cycling or exercising on an exercise bike at home. 850 kcal are spent in 60 minutes, so if the goal is to burn 2000 calories at a time, you will have to exercise for at least 2.5 hours.
• Jumping rope. This is one of the most effective physical exercises. It helps burn calories quite quickly. This exercise will return you to your former shape and help you fit into clothes that have been too small for a long time. You need to study for about 3 hours daily.
• Treadmill. This is the easiest way to lose excess weight. The body spends 600 calories within an hour. While jogging, you can combine business with pleasure - listen to music, watch a movie, but you just need to hold on to the handrails so as not to accidentally fall.

Important! A heavy load can be harmful, so before starting classes, you should consult with an instructor.

Fitness trainers recommend doing a set of exercises after meals that will help not only burn calories, but also make your stomach flat. Starting position (i.p.): lying on your back (it is recommended to use a mat or hard mat), hands behind your head, legs slightly bent at the knees, feet pressed to the floor. Exercise: smoothly raise your torso to your feet, return to i. P.

Attention! The back should not be straight, but slightly curved, otherwise you may get injured.

I.p. the same. Exercise: smoothly raise your left leg towards your stomach, while simultaneously bending and lifting your torso. You need to try to touch the elbow of your right hand to your left knee. Return to i. p., repeat the exercise with the right leg. The advantage is that all muscle groups on the stomach and sides will be involved, where fat is usually deposited.

For greater efficiency, perform 10-12 repetitions of 3 sets.

Important! You can start training only 2-3 hours after eating. If you do not take a break between meals and physical activity, exercise will lead to discomfort and rapid fatigue.

If you are lazy, you can use other methods:

• Reading has never done any harm, so don’t discount it. You can perfectly combine a pleasant business with a useful one, whether at home or anywhere else.
• Watching a movie is also a great calorie burner, especially horror movies. While watching this genre, a person’s pulse and heart rate increase, which contributes to the release of adrenaline, which in turn burns calories.

A set of exercises – minus 2500 kcal in 25 minutes

Specially selected exercises performed in an intensive mode will help you burn 2500 calories in just 25 minutes. To do this, they need to be performed every other day.

It is essential that such work be carried out at a rapid pace. Be sure to do a warm-up before the complex. In this case, you do not need to have special physical training.

Jumping Jack

The Jumping Jack exercise can be done at home:

• Stand up straight.
• Jump high up. Your feet should be shoulder-width apart, and your arms should reach up while jumping.
• Return to original position.

To see the result, you need to start with ten approaches, gradually increasing them to twenty.

Squats

Performing squats is simple, but you need to do it correctly for the exercise to be as effective as possible:

1. You need to stand straight, feet shoulder-width apart.
2. Stretch your arms forward.
3. Squat so that your thighs are parallel to the floor. The back is straight. Heels should not be lifted off the floor surface.

This exercise is done 20 times in three approaches.

Ab crunches

You should do abdominal crunches as follows:

1. Lie on the floor on your back with your knees bent.
2. Place your hands behind your head in a lock.
3. Do crunches with your lower back pressed to the floor.

First, two sets of 20 crunches are done, then the number is increased to 30. You need to do the exercise four times a week.

Push ups

To burn calories with push-ups, you will have to do the exercise in several approaches.

You can start with 10 and work your way up to 40 times. It is important to keep your back straight and pull your stomach in as much as possible.

Plank

The plank is a unique exercise.

It strengthens muscle areas in many areas and develops balance. You need to stand in the plank for one minute. It is better to do three approaches at a time with a short break. Subsequently, the plank stand should last at least two minutes.

Have sex

• You don't need exercise equipment to practice yoga either. At least 500 calories are burned in one workout. Other effects include strengthening muscles, improving posture and emotional balance. By the way, yoga, unlike many other fitness programs, focuses on developing the entire body, and is suitable for almost everyone.

• You can not only not stress, but even have fun. 1.5 hours of active sex - and 500 kcal disappeared. And this, of course, is not the only advantage of sex. Just another argument in his favor.

Workouts for weight loss

What sports or physical activities will help us lose weight?

• Run.
• Swimming.
• Climbing uphill.
• Rock climbing.
• Tennis.
• Martial arts.
• Horse riding.
• Aerobics.
• Volleyball.
• Dancing.
• Skiing.
• Football.
• A ride on the bicycle.
• Walking up the stairs.
• Surfing.
• Rowing.
• Apartment renovation.
• Jumping rope.
• Cleaning the house.

How to burn 500 calories at home? Let's jump into this and look at different exercise examples. What workouts can you do on your own that burn 500 calories?

How to burn calories in a sauna

Frequent visits to the bathhouse will help you get rid of extra pounds, as sweating increases during this procedure. In addition, through sweat you can lose excess salt that is deposited under the skin. A person weighing 70 kg will lose 100-150 kcal if he takes a steam bath for half an hour.

A visit to the sauna will help you get rid of extra pounds

Advice from experienced nutritionists and trainers

Any trainer or nutritionist is ready to help and give the necessary recommendations that should be used to achieve results. For example:

• You need to exercise daily.
• It is necessary to drink a glass of water before meals and during meals.
• Do special warm-up exercises.
• Behave with extreme caution to prevent injury hazards during training.

Now that you know how many calories you need to burn, you need to start training as soon as possible and strive for better and faster results. The body requires a lot of energy to sleep, breathe, warm up, etc., so if you do not overeat, then you need to burn only 300-500 kcal per day through exercise and routine activities.

Physical fitness affects how quickly you burn calories

Keep in mind that the more you weigh, the less time it will take you to burn off calories. So, for example, a person who weighs 55 kg will need 75 minutes of cycling to burn 500 kcal. A person weighing 109 kg needs only 38 minutes of riding to burn the same amount of calories.

Moreover, if you have developed muscles, calories will be burned faster.