How to Burn 500 Calories in a day with Exercise & without Exercise

To continue any process, first of all, we have to know about its basics from an authentic source so according to USDA two handfuls of peanuts or a slice of pepperoni pizza have about 250 calories.

An apple contains fewer than 80 calories, while two pieces of fried chicken contain about 400 calories. Harvard Medical School estimated a 185-pound person burns 72 calories by just sitting in a one-hour meeting. Following a 500-calories diet plan is not that ideal.

How to burn 500 calories in a day?

How to burn 500 calories in a day?
How to burn 500 calories in a day

Several techniques can be followed to burn as many calories as you can.


Take a start with a 5-10 minutes warm-up then start the journey towards burning 500 calories in a day.

Bear crawls

As it sounds cute, it also gives adorable results when you perform a bear crawl you engage muscles of your ribs and pelvis, so it provides strength to these supportive muscles as this crawling has done on your palms.

Hence, it allows for power to wrists and makes your upper and lower body strong. 10-20 minutes bear crawl can quickly burn almost 250 calories you may increase the time to burn more than 250 calories.

Skipping rope

In your childhood, you were not that fat as you are now it was because you didn’t have a sedentary lifestyle and rope skipping was included in your daily routine.

It’s not too late get up, take your rope which is now present in the corner of your house because it is a simple and good opportunity to burn extra kilos by doing this enjoyable exercise you can burn 10-16 calories per minute even if you are not doing it fast.

This exercise is good enough to build up stamina and to increase bone density. Count the number of skipping take a start with a lower number than increase these numbers gradually.


If you are joining this exercise, it is more than enough to burn more than 300 calories in a day. It is equally beneficial for almost all muscles of the body like for shoulders, arms, chest, buttocks, and legs. No doubt it is a challenging exercise than all others.

Still, it’s a complete package to burn extra body fats because it is a full-body exercise that raises pulse rate and strengthens cardiac muscles which in turn gives good circulation of blood throughout the whole body. Burpees for 10-15 minutes in a day are sufficient to attain your goals.    

Running on Sand

Cheer up, man! You have a sandy region, and you can burn enough calories by running on sand rather than on a normal surface because running on sand is much difficult if sand is neat and clean then it is better to run barefooted in this way you will be able to burn enough calories.

This type of run is more challenging than regular running, so you have to be mentally prepared. It can take 20-25 minutes, so this running is not time-consuming at all you can save your time by this run if you don’t have enough time for the gym. Sand site is also available at beach so this run can give you a marvelous and remarkable view as well.

Jumping Jacks

You don’t need an expensive gym membership to keep you fit, and active you can burn about 153 calories by doing jumping jacks at the ordinary rate.

This is the most comfortable exercise ever jump, spread your legs, and uplift your hands, clap, back to starting point, your job is done. Repeat the process until sweat comes out.


 Two hundred seventy-six (276) calories can burn through this exercise, and 300 calories can be burned in a half-hour workout as this workout is challenging because it is an anaerobic exercise. Still, it is the most proper exercise to build up your muscles and to enhance stamina.

How many jumping jacks to burn 500 calories?

Two thousand five hundred jumping jacks are required to burn 500 calories, but there is a problem you cannot do 2500 jumping jacks in a single row for this purpose you have to set 100 jumping jacks each day, have patience chum!

Twenty-five days will be required to attain this goal and don’t worry about days; slow weight loss is better than sudden weight loss because sudden weight loss causes many other problems like drooping skin, fatigue, and much more.

How to burn 500 calories a day walking?

How to burn 500 calories in a day?
How to burn 500 calories in a day

Walking is the best exercise than any other activity if you walk consistently and don’t adopt sedentary behavior nothing is better than this.

Ninety minutes walk can burn five hundred calories, you can divide these 90 minutes into intervals, but if you are doing this, then you should enhance your speed for better results. You can try jogging as well to burn extra calories with minimum time.

How to burn 500 calories at home?

How to burn 500 calories in a day?
How to burn 500 calories in a day

Staying healthy is not only for the upper class who can afford an expensive gym membership, but it is also the fundamental right of every person from poor to rich.

Even if you are stuck in your job and can’t give time to the gym, then it is your right to stay fit, and according to your job, it is more necessary for you to be qualified to carry on your extra burden.

You can keep yourself fit and healthy at your place by doing simple exercises that are not dependent on any gym equipment. Housework is an excellent option to stay active; it will also save your time, housework along training believe me or not it is the best option ever.

Go to your grassy and run or jog for burning extra fats and you will burn 539 calories in half an hour when you run at 8.6 miles per hour (7 min/mile).

Cycling may be outdoor or indoor, Pick the one which is suitable for you. According to Harvard University, there are slight variances in calorie burn when biking outdoors versus indoors.

For example, they estimate that a 155-pound person burns 260 calories going at a moderate pace on a stationary bike while burning about 298 calories outdoor biking. This may be because traffic on the road forces you to increase your speed while cycling at home is more relaxed than cycling on the road.

There are stairs in almost every home, and if your apartment doesn’t have stairs, then you may use a stair-step machine, or you may use public stairs as well. If your apartment has stairs, then you will do stair climbing automatically when you carry groceries for your home, so it is another best and easy way to perform stair climbing.

But one-time stair climbing is not enough, set a goal for several ups and downs and increase your speed for more workout. Avoid skipping and don’t be over efficient as over-efficiency sometimes may be lethal.

How many steps to burn 500 calories?

Hey Man! You are concerned about your weight loss if you are finding the number of steps for burning sticky, stubborn fats so here is the answer ten thousand (10,000) actions are required to burn 400-500 calories so just be focused you will meet your goals very soon. If you have pedometer steps, then you can easily calculate your burned calories.

Most askable question

If I eat 1200 calories a day and burn 500, how much weight will I lose?

It depends on your age, height, level of physical activities, and gender as an active man requires 2500 calories per day, and intake of more than these calories will cause storage of fats and increases the body weight.

Still, if you are eating 1200 calories that are not enough for an adult male, and also you start to burn 500 more calories, you are doing injustice with your body because this behavior will not be helpful to enhance your metabolism and to shed extra fats.

But if you have a sedentary lifestyle, then it is ok to have 1200 calories. This is beneficial for those people who are overweight. You will lose about 1-2 pounds per week.

If you are an active female, then your daily calorie intake requirement is 2000 more than these calories will lead to weight gain.

But if you are not an active person and are overweight, then you may lessen the number of calories up to 1200, and you will lose about 1 pound per week as females have more fans than males due to decreased level of testosterone.

How much exercise is required to burn 500 calories?

How to burn 500 calories in a day?
How to burn 500 calories in a day

Time varies according to the type of exercise you are doing as anaerobic exercises requires less time but are harder than aerobic exercises like through Box jumping or step-up, medicine ball clean and burpees you can burn 500 calories within 15 minutes while by running, jogging, brisk walking it requires 1 an hour to complete the exercise to burn 500 calories.

How to burn 500 calories without exercise?

How to burn 500 calories without exercise: Well, it will be a dumb suggestion that you can burn unwanted calories with a sedentary lifestyle.

Without any activity or exercise, on the other hand, it will be the perfect answer that plans an ideal diet with excellent exercise otherwise your body will become saggy if you will start starving without any proper diet plan and any activity.

Your body is like machinery that always requires fuel to start its engine in the biological term it is known as metabolism. Activation of metabolism is necessary to shed extra pounds.

The body acquires calories from carbohydrates, fats, and proteins and is the primary source to provide energy. These calories will become body fats if physical activities do not consume these, and when the intake of calories is more than output, it will cause obesity.

 Three thousand five hundred calories = 1 pound (0.45 kilogram) of fat, which means that you have to burn about 3,500 calories to lose 1 pound. If you reduce about 500 to 1,000 calories a day from your typical diet, you will lose about 1 to 2 pounds a week.

It is not that simple to follow this rule. Still, when you are concerned about your weight loss, then it is not that difficult you may feel hunger pangs, but some foods can keep you feel fuller with fewer calories, and a list of these foods is already present in the encyclopedia.

But here some foods are suggested. Replace high-calorie sources with low-calorie foods and reduce the portion of high-calorie foods from your platter.


How to burn 500 calories without exercise? Coffee must be part of a diet plan when you are experiencing weight problems as black coffee has only two calories per cup. You can add a controlled amount of pure milk in it but without sugar.

Boiled Eggs

Start your breakfast with two boiled eggs having black pepper on them, as eggs are a complete bowl of various nutrients like proteins and fats.

It is ok to have egg yolks in breakfast because you need heavy fuel to work for the whole day and as the name indicated breakfast means breaking the fast so after a long night you need a fair amount of nutrients and which can only be provided by eggs.

Basil seeds

These seeds are at the top of the list for weight loss instructions. Don’t soak these seeds as always said instead of eating one spoon of raw seeds and drink one glass of water after eating it.

In this way, these seeds will swell up in the body and have a gel-like texture bind with toxic cells and excrete out unnecessary substances from the body, and will prevent bloating and keep you feel fuller for a longer time.  


Add chickpeas in your lunch or your salads these will help to reduce hunger pangs and are helpful in weight loss because this is a fiber-rich ingredient.

Eating them daily is not recommended, but after two days you can take a regulated amount of this beneficial member of the Fabaceae family.

Boiled chicken

How to burn 500 calories without exercise? If you are crazy for leg pieces of chicken you can add almost two slices of boiled chicken to your platter it will be not so harmful to your body weight.


Don’t be sad if you are on a diet and are not allowed to eat beef or mutton; there is a perfect trick to cheat your body weight, add mutton or beef broth in your soup and confuse your body not to store extra fats in this way you can enjoy your food with burning extra fats by increasing metabolic rate.


Different types of mushrooms are edible, and others are maybe poisonous. Still, edible mushrooms are readily available at any grocery shop, so pick any edible mushroom and add it to your diet plan because mushrooms contain several essential nutrients and have only 15 calories per cup.


Your pasta should be replaced with zucchini as it has very fewer calories that are only 18 calories per cup.


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