Reviewed by: Erica Grandjean, APD, BNutr&Diet
If you’re too busy for your own good, there’s something very appealing about burning 500 calories in the shortest time possible.
Why 500 calories? Not only is it an impressive number, it can amount to at least a third of your recommended daily calorie intake.
Doing it in less time also means you’re pushing the body to its limits, which is fantastic for building general resilience, fat-burning ability and strength.
These killer 500-calorie workouts are designed to fit neatly into 30 minutes – so there’s really no excuse!
Remember, actual calorie burn will depend on your own body weight, intensity of workout and metabolism. So, go as hard as you safely can for maximum results!
Also read: 5 No Equipment Moves for Toned Arms
500 Calorie Blast: At the Gym
This first workout is gym-based, so you’ll need access to a gym space. If you’re unsure of any of these moves, ask a gym staff member to show you.
Warm up
- Rowing machine at 2 to 2.5 mins per 500m for 2 mins
- Hip, ITB and side stretch: 10 seconds each side
- Walking lunge: 10 reps per side
- Leg swings: 10 reps per side
- High knees: 30 seconds on the spot
Workout
- Burpee box jump: x 10 reps
- Bike at 90-120 RPM for 2 mins
Repeat these twice:
- Dumbbell pushup: 3 to 8kg weights x 10 reps
- Running at max speed for 2 minutes
Repeat these twice:
- Woodchop: 10 to 30kg x 10 reps
- Rowing machine at full pelt for 2 mins
Stretch
- Side stretch: 20 seconds alternating sides
- Quadricep stretch: 20 seconds each side
- Glute and hip flexor stretch: 20 seconds each side
- Back twist stretch: 20 seconds each side
500 Calorie Blast: Outdoors/Home
The first half of this workout requires you to run as far and as fast as possible. If you have a park nearby, this will do!
Warm up
- Side stretch: 20 seconds alternating sides
- Quadricep stretch: 20 seconds each side
- Glute and hip flexor stretch: 20 seconds each side
First 15 minutes
Run as far and fast as you can for 7 minutes, then turn around and see if you can get back within the next 7 minutes. That will get you your 200+ calories in 15 minutes.
Second 15 minutes
You’ll need to do as many reps as possible in 60 seconds to get maximum burn. Repeat this sequence 3 times with a quick 10 second break.
- 1 min burpees on bench with a push-up
- 1 min box jumps
- 1 min full crunches
- 1 min jump over bench
- 1 min Sergeant Sprawl: to do this, jog on the spot at maximum intensity for 5 seconds, then jump into a high plank and do a full push-up, then come up and repeat
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