The 500 Calorie Workout
It's time to get to work
Looking to burn 500 calories in a workout? That’s a nice, impressive number. And while it’s not easy (in fact, it’s going to be pretty intense), it’s completely doable.
Of course, you could just hit the treadmill and keep going until you burn 500 calories, but if you want to mix things up, we’ve got a custom workout routine that will help get you to that goal while also keeping you on your toes with your heart pumping like wild.
You’re going to have to put in a lot of hard work, but afterward, you’re going to feel amazing (and pretty sore the next day). If it’s easier, feel free to do these moves for a minute or two at a time and then come back to them after hitting the next moveset. Make this workout your own.
Let’s get started!
Squats - 5 Minutes
If you did nothing but squats for over an hour, you’d burn over 800 calories. But for most of us, that would be incredibly painful and leave us unable to move for roughly a week. So let’s not do that! Instead, let’s try squatting for 5 minutes. This will kick things off with about 50 calories burned.
Jump Rope - 5 Minutes
Feeling the burn in your legs yet? If not, you’re about to. Jumping rope for 5 minutes will help you burn off about 75 more calories.
Kettlebell Swing - 5 Minutes
Ready to work those quads and glutes some more? Let’s hope so. Now go grab a kettlebell and start swinging. Make sure it’s not too heavy or too light, as you want to be able to stay in the move for a while and not strain yourself too much. With a kettlebell swing, you’ll burn just over 20 calories a minute. If you can last five minutes, you’ve burned off over 100 calories more.
Indoor Cycling - 10 Minutes
Let’s switch things up just a bit more by hopping on an indoor bike. But don’t think of this as a breather, you can end up burning some serious calories while pumping your legs at full blast. Let’s go 10 minutes to add nearly 160 calories to our total.
Stair Climber - 10 Minutes
If you’re looking to shed a few extra calories, always take the stairs when you can. But if you’re looking to burn a lot of calories, hop on a stair climber for 10 minutes. Depending on your weight, you’ll burn about 90 calories.
Battle Rope - 4 Minutes
All right, by now, your legs are going to be begging for a rest. And so, we’ll grant their wish (at least a little). Finish off this intense workout with a Battle Rope for four minutes (which will burn around 40 - 60 calories depending on your size and gender) to break your goal to get over 500 calories.
That’s it. You’ve done it. Hey, we said it wasn’t going to be easy, but if you finished this 500 calorie workout then congratulations are in order. You’ve definitely earned some time to rest and relax!
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