by Katarzyna Radzka

Created on: October 06, 2010

Burning 500 calories every day can help you achieve your weight loss goals, give you more energy and improve your quality of life. While the amount seems like a lot it’s not that hard to reach that figure as there are a number of activities you can do that will get your heart rate up and increase your calorie expenditure.

Running

When it comes to fat loss and burning calories there are few exercises that can beat the power of running. Depending on your pace and time, running can burn a significantly large number of calories per workout. To burn 500 calories whilst running at about 10km/hr you need to run for about 40 minutes. Increase your speed to about 13km/hr and you can burn the same amount in about half an hour. Your fitness level will dictate how fast you can run but you can also build up your strength and speed with each workout. Include interval training where you jog for 10 minutes than follow it up with running at 13km/hr for 1 minute, back to 10km/hr for 2 minutes and repeating that three or four times, before finally cooling down for five minutes at a 10km/hr pace.

Jump rope

Skipping is an effective physical activity that burns a large amount of calories if you are able to keep up the pace. The good news is that you don’t have to skip continuously for thirty minutes or an hour. You can break up your workout into sets. Forty minutes of skipping can burn about 500 calories. So you can do 9 sets of 5 minutes with a minute break in between if you need to.

Aerobics

If you like to get to the gym for an aerobics class than choose a high impact one. High impact aerobics like step or with elements of kickboxing can help you burn about 500 calories in a one hour class.

Spin class

Spinning has become very popular in most gyms these days and for good reason. You can burn 500 calories in about 30 minutes. The intensity you workout at is your own choice, the higher that is though the more calories you are likely to burn. In a fifty minute spinning class it’s very easy to exceed the five hundred calorie mark.

Every type of exercise burns calories. The key to increasing your calorie expenditure is to increase your intensity regardless of what you are doing. Activities such as running or spinning will work your body harder and you will be able to burn more calories in a shorter space of time but it’s more important to find an activity that you enjoy doing because you are more likely to continue with it for a longer period of time.

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