Absolutely everyone loves to eat a lot and tastes good, however, some later swell for weakness on the simulators, running, lifting weights and swimming for hours in the pool. Not every person has the opportunity to periodically visit the gym, so our task is to consider complexes of exercises that will help you lose excess. So, let's take a closer look at how to burn 500 calories at home or outdoors.
500 calories - how much?
Of course, not everyone counts calories before snacking. In order to know how much you consume and what exactly threatens your figure, let's look at which dishes contain 500 kcal.
500 kilocalories is:
- One double cheeseburger.
- 3/4 shawarma.
- Big Mac.
- 10 pieces. California rolls.
- A large portion of french fries.
- A slice of Margarita pizza.
- 5 pies with meat and potatoes.
- Chocolate bar.
- Piece of cake.
- 3 cups ice cream.
- 3 pancakes with jam or honey.
So, we have studied the list, which lists dishes containing 500 kcal. Now you roughly understand what you can burn with ease, and what additional loads are needed for.
How to burn 500 calories at home or outdoors? Further practical advice on how and how much to train.
Physical form affects the rate of burning calories
Keep in mind that the more your weight, the less time you will need to consume calories. So, for example, a person who weighs 55 kg will need 75 minutes to ride a bicycle to burn 500 kcal. To spend the same amount of calories to a person whose weight is 109 kg, it takes only 38 minutes to ride.
Moreover, if you are the owner of developed muscles, calories will be burned faster.
Weight Loss Workout
What sports or physical activities will help us lose weight?
- Run.
- Swimming.
- Climbing uphill.
- Rock climbing.
- Tennis.
- Martial arts.
- Horse riding.
- Aerobics.
- Volleyball.
- Dancing.
- Skiing.
- Football.
- A ride on the bicycle.
- Walking up the stairs.
- Surfing.
- Rowing.
- Repair in the apartment.
- Jumping rope.
- Cleaning the house.
How to burn 500 calories at home? Let's move on to this issue and look at various examples of exercises. What workouts that burn 500 calories can I do on my own?
Fast run
Of course, calories are easily burned with cardio workouts. No need to have special equipment. All you need is a sports uniform and any plane, be it a stadium or an ordinary track in a park.
There is one condition: you must run at a speed of 12 km / h. The duration of such a run is 30 minutes.
Moreover, it is advisable to combine cardio with strength training, since cardio workouts can dry the muscles that you need so much, but they help the body spend more calories.
Running in combination with power loads helps to preserve muscle mass and improves metabolic processes.
Slow running
If you are uncomfortable with running fast, we offer an alternative: drive at a speed of 8 km / h. Jogging will also help you use up calories, but you will have to run a little longer, about 50 minutes.
Swimming in the pool
We do not mean slow swimming, but quick intense exercises. Do your best, swim at maximum speed, do not let yourself often rest and just wallow in place. Only serious loads can give a result.
An hour of swimming is enough to burn 500 calories.
Rock climbing
If you like this type of physical activity, then you are ready to please you. Climbing is an excellent load that keeps all muscles in good shape. You will not only spend unforgettable time, but also pump your arms and legs.
Climb for sixty minutes in order to burn five hundred calories.
Climb uphill
Muscles are loaded more than when walking, but you are not tired as much as when running. The best option for the load. Moreover, a good alternative to a treadmill with a lift, which you probably worked out in the gym. It is not necessary to have a simulator at home or give money for a subscription. Use the opportunity if you live in a mountainous area.
Two hours of physical activity will be enough.
By the way, if you have a career, climb uphill on the sand. So you spend even more calories in less time.
Martial arts
This option is more suitable for the male half of the population, but there are courageous girls who are happy to attend boxing or self-defense classes. So did you know that in 50 minutes of such training you can burn 500 kcal? If not, then run to classes!
Tennis
A wonderful sport for those who want to burn calories. An hour of tennis can burn up to 500 kcal. This is a gambling physical activity that you can offer your friends. You will not notice how time flies. Try it for sure! You may be spending even more calories than you expected.
Jump rope
Do you think that it’s impossible to spend 500 kcal jumping on a rope? This is not true! Using this sports equipment and training for 50 minutes, you can burn calories. But the question immediately arises: how can I jump 50 minutes without a break? The answer is simple: divide the load for the whole day. Jump 5 times for 10 minutes. What is not training?
A ride on the bicycle
Agree, a bicycle is a very convenient form of transport? You can safely move anywhere, without having to buy a car for several hundred thousand or even millions. You can not only reach your destination, but also spend a certain number of calories. How many? In 75 minutes of cycling, you can burn your coveted 500 kcal. Do not forget to alternate loads and speed - do not chase all the way, take care of your muscles, change the intensity of the workout while moving.
Dancing
Who doesn’t like to dance to your favorite music? Especially if no one is home? Do it right now! In sixty minutes of modern dancing, you can spend more than 310 kcal, and to burn 500 calories, you need to move intensively for about 1.5 hours.
Exercise order
If you need to develop muscle, you should adhere to a certain exercise pattern.
Start with basic exercises and only then move on to isolating ones (careful study of one muscle group). An example of muscle training in training:
- Back - triceps - press.
- Chest - Biceps - Forearm - Press.
- Legs - shoulders - abs.
Use this scheme at least in the initial stages of training. When you gain experience and pump muscles, you can choose a different exercise order that you like.
Conclusion
So, we have figured out how to burn 500 calories at home or on the street. Use this information to succeed!