Did you know that to lose 500g of fat per week, you need to burn 3500 calories extra per week? That means that you will need to burn 500 calories extra per day. In this article we are going to investigate 5 of the fastest ways to burn 500 calories. Obviously calories burned vary from individual to individual depending upon age, weight, average heart rate and physiological make up etc. Unfortunately, we can’t account for the latter so to get an average which is pretty accurate across the board, you can utilize the following formulae:

  • Calories = [(0.074 x Age) + (0.4472 x Heart Rate)
  • (0.05741 x Weight) — 20.4022] x Time / 4.184
  • Calories = [(0.2017 x Age) + (0.6309 x Heart Rate)
  • (0.09036 x Weight) — 55.0969] x Time / 4.184

If you don’t have a heart rate monitor, you can always program your stats in the pc of the machine you are using at the gym and it will do it for you, but keep in mind that these aren’t always that accurate.


Hill sprints can burn in inordinate amount of calories if performed with all-out exertion. To perform a hill sprint, find a hill that is roughly 100m long then start at the bottom and sprint up it as fast as possible. When you get to the top, take a medium paced jog back down, rest for 10-15 seconds and start over. Doing this for roughly 30-45 minutes will ensure you burn upward of 500 calories.


The great thing about treadmill intervals is that you are able to change speed and the incline of the treadmill which enables you to push your body to its max. These are carried out the same way as hill sprints except you must push yourself as hard as possible by sprinting so that your heart rate hits 80 – 90% of your MHR (maximum heart rate). Again 30-45 minutes will incinerate those 500 cal.


If you have ever tried a boxing workout, you will know just how intense they really are. Punching a bag for just two minutes can really take it out of you. So for the workout, attack the bag like your life depends on it for 2 minutes followed by a 30 second break. Then grab a skipping rope and skip for 1 minute. Take another 30 second break and go back to punching the bag. Repeat this 15 to 20 times and I am confident that those 500 calories will be long gone.


Swimming is probably the best full-body cardio workout. Swim laps which include freestyle and butterfly as these will work almost every muscle in your body. When you need a short break, do a lap or two of breast stroke. Just 30 minutes in the pool will blast those 500 calories.


If you have ever rowed, even on the machines at the gym, you will know how this exercise shreds through calories. By using intervals or by keeping a medium to high, steady intensity, you will easily burn through 500 calories within 30 minutes.


Squash is actually one of my favorite, however, this all depends on who you are playing against. If you can find someone competitive and on the same level as you this can be a great activity to help you torch 500 calories within minutes, not only is it fun, but it also increases you cardiovascular output and endurance tremendously!

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