How to Burn 500 Calories

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Losing weight can seem like a daunting challenge, but it's all about burning more calories than you take in. If you can add up enough physical activity to burn an extra 500 calories per day, you'll lose about 1 lb (0.45 kg) per week, and double that if you also cut 500 calories per day from your diet. [1] There are many ways to burn 500 calories--jogging, doing yardwork, or playing with your kids, to name but a few--so the key to success is finding several exercises that are enjoyable enough to perform regularly.

How Long It Takes to Burn 500 Calories

Running at 6 mi (9.7 km) per hour (or 10 minutes per 1 mi (1.6 km)) burns 500 calories in about 45 minutes. Jogging isn't as intense, so it takes 60 minutes at 5 mi (8.0 km) per hour to burn 500 calories. 2 hours of yoga, 45 to 50 minutes on a stair climber, or 50 minutes of jump rope can also burn 500 calories.

Method 1
Method 1 of 3:

Doing Conventional Exercises

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  1. Run at a brisk pace. Running, whether on a treadmill or outdoors, or solo or with a partner, is a great way to burn calories. Running at a pace of 6 mi (9.7 km) per hour—or 10 minutes per 1 mi (1.6 km)—can burn 500 calories in roughly 45 minutes. To shorten this time down to 30 minutes, you'll need to run at a pace of 8 mi (13 km) per hour. [2]
    • Running interval sprints can shorten the time even further, down to about 25 minutes.
    • Note that all mentions of calories burned and time required are estimates, and will vary based on many factors, including your body weight and metabolism. Unless otherwise noted, the estimates throughout this article assume a person who weighs between 140–150 lb (64–68 kg).
  2. If you prefer not to do a full run, you can try jogging at slow, steady pace. Since jogging isn't quite as intense, though, you'll need to do it for about 60 minutes at a speed of 5 mi (8.0 km) per hour to burn 500 calories. [3]
    • If you choose to walk at a more leisurely 3.5 mi (5.6 km) per hour, you'll burn 500 calories in roughly 90 minutes.
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  3. If you take a nature hike on an easy trail at a walking pace, you'll burn 500 calories in around 90 minutes. If you move at a faster pace, or go over a more diverse terrain, like hills and rocky paths, the time can be decreased to about 60 minutes or even less. [4]
    • With so many variables due to terrain and other factors, it's difficult to pin down a specific amount of hiking needed to burn 500 calories. But plan for at least an hour.
  4. Swim laps in your local pool. Swimming laps at an easy pace for 60 minutes will burn around 500 calories for a typical person. If you pick things up to a more moderate pace, you may be able to burn 500 calories in 40-45 minutes. [5]
    • In this case, a moderate pace equates to swimming 66 laps in a 36.4 yd (33.3 m) pool—which equals roughly 1 mi (1.6 km)—over the course of 40 minutes.
  5. Ride a stationary or outdoor bicycle . Roughly 40 to 70 minutes of cycling, depending on your pace, will burn 500 calories. This is true regardless of whether you use a standard bike or a stationary exercise bike. [6]
    • At a moderate pace—i.e., neither racing speed nor a leisurely cruise around the neighborhood—it will take around 60 minutes to burn 500 calories.
    • However, chugging along in a spinning class can get you to your goal in around 40-45 minutes, and perhaps as little as 25-30.
  6. This is a great way to burn 500 calories quickly. Exercising for 45-50 minutes on a stair-climbing machine will accomplish the goal for the average person. However, if you're jogging up and down stairs at home or somewhere else, add another 30 minutes or so to the overall time needed. [7]
    • Or, you could try jogging up the stairs of the Empire State Building! [8]
  7. Jump rope throughout the day. Roughly 50 minutes of jumping rope will allow you to reach your goal, but that may not be realistic for you to do in a single stretch. Thankfully, you get similar calorie-burning benefits by doing 5 intervals of 10 minutes each, or 10 intervals of 5 minutes, throughout the day. [9]
    • This might be a good candidate for a mix-and-match approach—for instance, jumping rope for 25 minutes and jogging for 30 minutes throughout the day will burn about 500 calories.
  8. Practice aerobics at your preferred intensity. Taking an aerobics class can be a great way to spend time with old friends or make new ones. If you're practicing high-impact step aerobics, you should be able to burn 500 calories after 50 minutes. When practicing low-impact step aerobics, increase this to 70 minutes. [10]
    • Water aerobics are less intense due to the buoyancy of the water, so it takes about twice as long to burn 500 calories.
  9. Try yoga for a couple hours. You'll need a full 2 hours of yoga to burn 500 calories. However, if you combine this with another activity, you can put in 1 hour of yoga to reach the halfway mark of your daily goal. [11]
    • It takes about 2 hours of Pilates to burn 500 calories as well.
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Method 2
Method 2 of 3:

Burning Calories with Recreational Exercise

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  1. The amount of time you'll need to spend will vary based on the type of exercise you choose to perform. In general, sports that require more vigorous activity will require a shorter time than leisurely sports, though. [12]
    • Play a singles match of tennis for 60 minutes. If you choose to play doubles, increase the amount of time to about 90 minutes.
    • Head to the beach and play volleyball for 60 minutes. You can also practice this sport at the gym, but you may need to add another 30 to 45 minutes to achieve the same effect.
    • Try playing racquetball for approximately 55 minutes, or punch a heavy boxing bag for around 60 minutes.
    • Play rugby for around 45 minutes, touch football for 50 minutes, or a game of full-court basketball for 50 minutes.
  2. Spend the morning on the golf course . Even relatively slow-paced sports can help you reach your goal, so grab a few buddies and hit the links. Golfing for 90-100 minutes can burn 500 calories if you walk the course briskly and carry your own clubs—so skip the cart or caddie! [13]
    • Also, 2 hours of bowling or Frisbee sports can accomplish the same task.
  3. For the average person, actively engaging in any form of martial arts for this amount of time should burn roughly 500 calories. However, remember to subtract any inactive time spent watching instruction (for instance, during a class). [14]
  4. Climb aboard a horse and take a ride. Roughly 2 hours of general horseback riding will burn around 500 calories. However, you'll burn the same amount at a somewhat faster pace if you're competing or training for a competition. [15]
    • Remember to only include time that you're actively riding, not when you're taking breaks. So a 3-hour ride that includes an hour of break time would burn about 500 calories.
  5. This can be a great way to experience nature and burn calories at the same time. If you have adequate training and experience, try rock climbing outdoors for 40 to 60 minutes. Otherwise, you can practice the same amount on an indoor rock climbing wall at a gym. [16]
    • The energy expended while rock climbing (outdoors or indoors) will vary quite a bit based on the difficulty of the climb.
  6. Take to the snow with your skis or snowboard . For a 140–150 lb (64–68 kg) individual, practicing roughly 65 minutes of moderate-level downhill skiing or snowboarding should be enough to burn 500 calories. But remember to subtract your time on the ski lift! [17]
    • If you switch to cross country skiing, you'll only need to go at it for about 50 minutes to accomplish the same result.
    • Similarly, you can try water-skiing for 65 minutes to burn off the same amount, too.
  7. Both ice skating and rollerblading can burn off 500 calories in approximately the same amount of time—50 minutes to 1 hour. This assumes moderate-intensity skating on fairly level terrain (for rollerblading). [18]
  8. Rowing a boat for 60 minutes should do the trick, but if you're not a fan of the water, you can also practice for the same amount of time on a rowing machine at the gym. [19]
    • Remember that this only includes the time actively rowing, not when you're enjoying the view out on the lake!
  9. Surf . This means surfing the waves, of course, and not the Internet! Roughly 60 minutes of surfing at an ocean-side beach will do the trick. [20]
    • If you only have access to a lake, consider paddle boarding for the same amount of time.
    • Just as an aside, it takes around 5-7 hours of surfing the Internet to burn 500 calories, depending on how much fidgeting and moving around you do!
  10. This might be the most fun way to burn calories! Rapid dancing can burn 500 calories in about 50 minutes, but the exact amount of time will vary depending on the type of dance you choose to practice.
    • For instance, an hour of salsa dancing will burn 290 calories, but an hour of modern dance or ballet will burn roughly 310 calories. Belly dancing will only burn 250 calories per hour. [21]
    • On the other hand, doing a dance workout like Zumba can burn 500 calories in around 50-60 minutes.
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Method 3
Method 3 of 3:

Engaging in Everyday Activities

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  1. Mow the lawn. Mowing grass for approximately 2 hours in one day will give you the calorie loss you desire, but you'll need to use a push mower and not a riding mower. If you're dealing with a lot of hilly terrain, though, it may only take 75 minutes to burn 500 calories. [22]
    • Unless you have a really big yard, you may have to offer to mow your neighbors' lawns as well to burn all 500 calories this way.
    • Therefore, consider combining this exercise with something else. For instance, if you mow the lawn for 1 hour, you've burned about 250 calories. Jogging for 30 minutes or performing another similar exercise can help you burn the remaining 250 calories.
  2. This might not be your favorite chore, but at least it's a calorie-burner! In general, shoveling snow for 50 to 80 minutes in one day will let you burn 500 calories before going to bed. Plan on 80 minutes for light, powdery snow, and 50 minutes for heavy, wet snow. [23]
    • Pushing a snowblower will burn calories at roughly the same rate as using a push lawnmower—it will take about 2 hours to get to 500.
  3. Roughly 2 hours of physically active housework can burn 500 calories. This includes most chores, like vacuuming, mopping, dusting, scrubbing toilets, and lugging around heavy piles of laundry. [24]
    • You might be able to reduce the time by 15-20 minutes by putting on headphones so you can sing and dance along to the music while you clean. You'll also have more fun!
  4. Play the guitar . Playing the guitar while standing can burn 500 calories in about 2 hours and 10 minutes. If you're shredding it like your favorite rock star, it'll take less time; if you're plucking away like a folk singer, it'll take a bit longer. [25]
    • The 130-minute estimate only holds true if you play while standing. Sitting while playing can double the necessary amount of time.
  5. If you have young kids, 90 minutes of moderate-level playtime can burn off 500 calories. You'll need to be actively involved in the play, though, and the activities should involve consistent motion. [26]
    • In other words, opt for things like playing tag, practicing soccer, or having snowball fights.
    • Kids should get at least 60 minutes of moderate-level physical activity per day anyway, so add a half-hour to that and you'll all be healthier and happier!
  6. If you keep up a brisk pace while you work your way from store to store, you can burn off 500 calories in about 2 hours and 15 minutes. This only includes the times when you're in motion, though. [27]
    • Subtract any breaks you take during the middle of your shopping adventure. Sitting on a bench outside the department store or in a seat at the food court won't help you reach your goal.
  7. Fidgeting will help you burn calories without realizing it. While you'd have to be really fidgety to burn 500 calories in a day this way, every bit of movement can help you reach your goal.
    • This includes activities like tapping your foot, bouncing your leg as you sit, and pacing while talking on the phone.
    • By consciously fidgeting throughout the entire day, you can burn up to 350 calories. [28]
  8. If you use a wheelchair for mobility purposes, you can burn 500 calories with around 2 hours of moving at 2 mi (3.2 km) per hour on level ground. You can reduce this time by half an hour or more by moving at a faster pace. [29]
    • It will take you 3 times as long (6 hours) to burn 500 calories in motorized wheelchair.
    • You can burn around 500 calories by playing 1 hour of full-court wheelchair basketball.
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Expert Q&A

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  • Question
    Does any physical activity burn calories?
    Julian Arana, M.S.eD., NCSF-CPT
    Certified Personal Trainer
    Julian Arana is a Personal Trainer and the Founder of B-Fit Training Studios, a personal training and wellness set of studios based in Miami, Florida. Julian has over 12 years of personal training and coaching experience. He is a certified personal trainer (CPT) by the National Council on Strength and Fitness (NCSF). He has a BS in Exercise Physiology from Florida International University and an MS in Exercise Physiology specializing in strength and conditioning from the University of Miami.
    Julian Arana, M.S.eD., NCSF-CPT
    Certified Personal Trainer
    Expert Answer
    Yes, although the rate and speed with which you're actually burning the calories differs based on the intensity and type of activity you do. Sprinting full speed for 10 seconds is going to burn more calories than doing 10 seconds of yoga.
    Thanks! We're glad this was helpful.
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  • Question
    How can I track my calories?
    Julian Arana, M.S.eD., NCSF-CPT
    Certified Personal Trainer
    Julian Arana is a Personal Trainer and the Founder of B-Fit Training Studios, a personal training and wellness set of studios based in Miami, Florida. Julian has over 12 years of personal training and coaching experience. He is a certified personal trainer (CPT) by the National Council on Strength and Fitness (NCSF). He has a BS in Exercise Physiology from Florida International University and an MS in Exercise Physiology specializing in strength and conditioning from the University of Miami.
    Julian Arana, M.S.eD., NCSF-CPT
    Certified Personal Trainer
    Expert Answer
    There are all kinds of apps out there you can use to track your calories. The trick is to make sure you're accurately entering your portion sizes. A lot of people don't realize this, but the amount of food is extremely important. The difference between one tablespoon of peanut butter and two tablespoons is almost 100 calories!
    Thanks! We're glad this was helpful.
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    Not Helpful 1 Helpful 3
  • Question
    Will jogging help me lose weight?
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
    Michele Dolan
    Certified Fitness Trainer
    Expert Answer
    The only real way to lose weight is to calculate your current calorie consumption. Then reduce it by 500-750 calories through a combination of burning calories through exercise and reducing calorie intake.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
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      • If none of these exercises hold your attention for an adequate amount of time, mix and match until you reach your 500-calorie goal. Doing so allows you to shorten the time you spend on each one, which may also make it easier for you to squeeze small amounts of exercise into different parts of your day. [30]
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      • Remember that the amount of time you'll need to spend exercising can vary depending on your weight and the speed of your metabolism, so the instructions provided here should only be used as guidelines. As a general rule, people who weigh less need to exercise longer than people who weigh more.
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      • The time estimates given here assume a person in average health who weighs 140–150 lb (64–68 kg)
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      References

      1. ↑ https://www.helpguide.org/articles/diets/how-to-lose-weight-and-keep-it-off.htm
      2. ↑ https://www.lung.org/lung-health-diseases/wellness/exercise-and-lung-health
      3. ↑ https://orthoinfo.aaos.org/en/staying-healthy/exercise-and-bone-health/
      4. ↑ https://www.psychologytoday.com/us/blog/stonewall-strong/202010/7-ways-hiking-benefits-your-body-mind-and-spirit
      5. ↑ https://www.psychologytoday.com/us/blog/people-places-and-things/202309/open-water-swimming-is-good-for-body-and-mind
      6. ↑ https://www.psychologytoday.com/intl/blog/minding-the-body/201505/bicycling-can-sharpen-your-thinking-and-improve-your-mood
      7. ↑ https://www.sciencedirect.com/science/article/abs/pii/S0091743500906340
      8. ↑ https://www.sciencedirect.com/science/article/pii/S0954611108000152
      9. ↑ https://health.clevelandclinic.org/the-many-benefits-of-a-cardio-workout/
      1. ↑ https://www.heart.org/en/healthy-living/fitness/fitness-basics/endurance-exercise-aerobic
      2. ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/9-benefits-of-yoga
      3. ↑ https://kidshealth.org/en/teens/sport-safety.html
      4. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4381313/
      5. ↑ https://www.psychologytoday.com/intl/blog/black-belt-brain/202204/therapeutic-benefits-of-martial-arts-training-in-aging
      6. ↑ https://pubmed.ncbi.nlm.nih.gov/24607074/
      7. ↑ https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm
      8. ↑ https://www.psychologytoday.com/us/blog/live-life-creatively/202102/the-introverted-extrovert-paradise-skiing
      9. ↑ https://www.apa.org/monitor/2011/12/exercise
      10. ↑ https://health.clevelandclinic.org/what-are-the-health-benefits-of-rowing/
      11. ↑ https://www.psychologytoday.com/us/blog/conversational-intelligence/201909/surfing-lesson-in-letting-go
      12. ↑ https://www.apa.org/monitor/2010/04/dance
      13. ↑ https://positivepsychology.com/resilience-activities-exercises/
      14. ↑ https://positivepsychology.com/resilience-activities-exercises/
      15. ↑ https://www.psychologytoday.com/us/blog/the-truisms-wellness/201607/the-powerful-psychology-behind-cleanliness
      16. ↑ https://positivepsychology.com/music-therapy-activities-tools/
      17. ↑ https://www.helpguide.org/articles/mental-health/benefits-of-play-for-adults.htm
      18. ↑ https://www.heart.org/en/healthy-living/fitness/walking/why-is-walking-the-most-popular-form-of-exercise
      19. ↑ https://www.psychologytoday.com/intl/blog/cravings/201609/fidgeting-has-benefits
      20. ↑ https://www.helpguide.org/articles/healthy-living/chair-exercises-and-limited-mobility-fitness.htm
      21. ↑ Julian Arana, M.S.eD., NCSF-CPT. Certified Personal Trainer. Expert Interview. 19 March 2020.

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      To burn 500 calories, try doing household chores, like vacuuming and scrubbing toilets, for 1 hour You can also go for a walk or a hike on an easy trail for 90 minutes. Alternatively, go running for 45 minutes, which is a quick way to burn calories and boost your metabolism. You could also ride your bike or swim laps for about an hour to expend roughly 500 calories. For more tips, including how to burn calories without getting up from your chair, read on!

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