It seems difficult to lose weight. All you really need to do is burn more calories than you burn. If you can get enough physical activity to burn another 500 calories per day, you can lose 0.5 kg in a week, and reducing your food intake of 500 calories per day can double it. There is sex.
 X Reliable Sources See Mayo Clinic Resources There are many ways to burn 500 calories, including jogging, garden homework, and playing with kids. The important thing is to have fun exercise so that you can do it regularly.
#1.Practice traditional sports
Whether you’re running fast outdoors or on a treadmill , alone or with friends, running is a great way to burn calories. Running every 10km / h or 1.5km / h for 10 minutes consumes 500 calories in about 45 minutes. At a speed of 13km / h, you can reduce your time to 30 minutes.
Interval sprints (alternate high-intensity sprints and low-intensity sprints) can save you about 25 minutes.
Calories burned and time burned are estimates and depend on many factors such as weight and metabolism. Unless otherwise stated, the estimates in this article are intended for people weighing 65-70 kg.
Run or walk slowly for at least an hour. If you don’t want to run as much as possible, try running slowly and at a stable pace. Jogging is not a very intense activity, so if you run at 5 mph for 60 minutes, you can burn 500 calories.
If you choose to walk at 5.5 km / h, you can burn 500 calories in 90 minutes.
Go hiking in nature for 1-2 hours. Walking on a good trail at the same speed as a nature walk can burn 500 calories in 90 minutes. If you are walking at a faster speed or crossing various terrains such as hills and rocky roads, you can save less than about 60 minutes.
With so many variables such as terrain and other factors, it is difficult to know when to hike to burn 500 calories. As a general guideline, do this for at least an hour.
I will swim a few laps . Swim at low speed for 60 minutes and burn an average of 500 calories. You can burn 500 calories in 40-45 minutes at a moderate pace.
A good pace is to swim 66 laps in about 40 minutes in a 33 meter (or 1.5 km) pool.
Ride an exercise bike or cycle outdoors. Riding a bike for 40-70 minutes (depending on speed) can burn 500 calories. This applies to people who ride stationary or regular bicycles.
At a moderate pace (not as fast as city riding or biking), you can burn 500 calories in about 60 minutes.
On the other hand, if you take a spinning class , it takes 40-45 minutes and even 25-30 minutes to burn 500 calories.
Use the stair climber . In this way, you can burn 500 calories faster. Using stair climbing (an exercise tool that simulates the movement of a person climbing stairs) for 45-50 minutes can burn 500 calories for the average person. However, if you go up and down the stairs at home, add about 30 minutes to the total travel time.
You can also climb the stairs of a local skyscraper.
Skip the rope. A 50 minute skipping rope can burn 500 calories, but it can be difficult to do it all at once. Fortunately, you can burn the same calories by exercising 5 times every 10 minutes or 10 times every 5 minutes throughout the day.
You can also burn 500 calories by combining various exercises, such as 25 minutes of skipping rope and 30 minutes of jogging per day.
Do aerobic exercise at your desired intensity. Participating in an exercise class is a great way to spend time with old friends and make new friends. High-intensity aerobic exercise can burn 500 calories in 50 minutes. If you are doing aerobic exercise with little effect, it will take 70 minutes.
Underwater aerobic exercise is less intense due to buoyancy. It takes twice as long to burn 500 calories.
Do yoga for a few hours. To burn 500 calories, you need to do yoga for 2 hours. However, when combined with other activities, one hour of yoga will reach half of your daily calorie goal.
Pilates can burn 500 calories in about 2 hours.
#2. Exercise to burn calories
I play sports such as soccer and badminton. The time required depends on the sport you choose. In general, exercise that requires strenuous exercise takes less time than light exercise.
I play single tennis in 60 minutes. If you’re doing twice as much, increase the time to 90 minutes.
I play beach volleyball for an hour. To achieve the same effect, you can extend the time you spend playing volleyball in the game by 30-45 minutes.
Play badminton for 55 minutes or hit a heavy bag for about 60 minutes.
Play rugby for 45 minutes, tap soccer (a type of rugby) for 50 minutes, or tap basketball for about 50 minutes.
Play golf in the morning. Even this relatively slow workout can burn your target calories. Invite your friends to play. In a 90-100 minute golf round, you can burn 500 calories by quickly reaching the course and bringing your own equipment. Do not use trains or cans !
Two hours of bowling or frisbee can burn 500 calories.
Perform self-defense for 50 minutes. The average person can burn 500 calories in 50 minutes by actively performing all forms of self-defense. However, for example, if you follow the coach’s instructions, you need to reduce downtime.
Grab the horse and look around. You can burn 500 calories on a horse in about 2 hours. However, you can save time by running faster and training for the race.
Remember to count only the time you are on horseback and not include breaks. Therefore, riding for about 3 hours, including a 1-hour break, can burn 500 calories.
Climb the rock. Not only can you enjoy nature, but you can also burn calories at the same time. If you have training and experience, try rock climbing in nature for 40-60 minutes. If you don’t train, climb the wall indoors at the same time.
Depending on the difficulty level, the energy consumed for rock climbing (both outdoors and indoors) will vary.
Skiing or snowboarding (if you live in a country with four seasons). A person weighing 65-70 kg can burn 500 calories on a medium alpine ski or snowboard for 65 minutes. Don’t forget to spend less time on the sled!
Cross-country skiing can achieve the same result in just 50 minutes.
65 minutes of surfing can burn 500 calories.
Snowboard or snowboard . You can burn a 500 calorie snowboard or snowboard for 50-60 minutes. On relatively flat terrain (in the case of snowboarding), this is the case if done moderately.
Go kayaking. You can do this for an hour. However, if you don’t like water , exercise at the gym at the same time as the rowing machine .
When you enjoy the view of the lake, keep in mind that you only count active time while rowing and do not include free time.
Please surf. Of course, you have to surf under the ocean waves, not the internet! To burn 500 calories, surf the beach for 60 minutes.
If you live near the lake, try paddleboarding at the same time.
As an additional tip, it takes about 5-7 hours to surf the web and burn 500 calories, depending on how often you move your limbs while sitting.
Let’s dance. This is probably the most fun way to burn calories! A 50 minute quick dance can burn 500 calories. The duration depends on the type of dance you choose.
For example, dancing salsa for an hour can burn 290 calories. However, an hour of ballet or modern dance burns 310 calories. An hour of belly dancing consumes only about 250 calories.
A dance exercise like Zumba can burn 500 calories in 50-60 minutes.
#3. Do daily activities
Mow the grass. Mowing the lawn for about two hours a day will help you reach your calorie burning goals. However, you should use a push-type lawn mower instead of a chainsaw . Mowing the lawn up and down can burn 500 calories in just 75 minutes.
If your garden isn’t very large, you can burn 500 calories by mowing your neighbor’s lawn.
For this reason, consider combining this method with other methods. For example, cutting the lawn for an hour consumes 250 calories. Increase your activity by jogging for 30 minutes or doing other similar exercises to replenish the remaining 250 calories.
Clean the snow with a shovel (if you live in a country with four seasons). This activity may not be fun, but it can burn calories! In general, shoveling snow for 50-80 minutes can burn 500 calories. Do this for 80 minutes if your eyes are clear and soft, and 50 minutes if your eyes are thick and wet.
The texture of the snowplow can burn the same amount of calories as when using a lawn mower. It takes about 2 hours to burn 500 calories.
Clean the house. Cleaning an active house for about 2 hours can burn 500 calories. You can vacuum, mop, clean the bathroom, move heavy laundry, and more.
You can reduce your time from 15 minutes to 20 minutes by putting on your headphones while cleaning your house, and singing and dancing to the beats of music. This should be more fun.
play the guitar. Standing up and playing the guitar for about 130 minutes can burn 500 calories. You can save even more time by mixing like a rocker guitarist. If it sounds like a pop singer, it may take a little longer.
This 130 minute limit applies only if you are playing the guitar upright. Doing this while sitting will take twice as long.
Playing with children If you have small children in your house, playing at a medium level for 90 minutes can burn 500 calories. You need to be actively involved in the game and have consistent movements.
That is, choose games such as hide-and-seek, soccer training, cat and mouse games.
The child should have at least 60 minutes of moderate physical activity per day. Therefore, adding 30 minutes to that time will make you healthy and happy.
Shop at the mall, not online. If you can walk fast from the counter to the bar in 2 hours and 15 minutes, you can burn 500 calories. It’s just moving.
Do not include holidays used during shopping. If you sit outside the store or spend time at the food stalls, your goals will not be achieved.
Move your body when you are sitting. By moving your body, you burn calories. To burn 500 calories this way, you need to move all day, but any move will help you reach your goal.
What you can do is step on your feet, shake your feet when you sit down, or walk back and forth when you make a call.
You can burn 350 calories by consciously moving your limbs all day long.
Use a manual wheelchair instead of an electric wheelchair. If you need a wheelchair, you can burn 500 calories by walking on a flat surface at 3 km / h for about 2 hours. Moving faster can save you more than 30 minutes.
With an electric wheelchair, it takes three times (about 6 hours) to burn 500 calories.
You can burn 500 calories by playing wheelchair basketball for about an hour on the entire court.