You can burn 500 calories doing out at home in only 30 minutes!
As a seasoned remote worker who enjoys working out, I’ve had to come up with new methods to burn calories when at home. Here are a few of my favorite exercise burns calories:
- Interval exercise at a high intensity (HIIT).
- Stair climbing
- Workouts using just your body weight.
In this post, we’ll show you how to burn 500 calories while working out at home by doing each of these exercises. I’ll offer you step-by-step exercise instructions!
Calorie Burning Techniques
In essence, a calorie is a unit of heat energy. To be more precise, a calorie is the amount of energy required to heat one gram of water by one degree Celsius.
Calories are a measurement of how much energy the body needs to operate, according to Medical News Today. Everything from breathing to physical activity comes within this group.
METABOLIC RATE IN BASAL (BMR)
Even while you’re sleeping, your body needs energy to perform basic functions such as breathing, circulating blood, growing and repairing cells, and generating hormones and enzymes. This is referred to as the basal metabolic rate (BMR) (BMR).
BMR DETERMINING FACTORS
The basic calorie burn is influenced by a variety of variables, according to Mayoclinic. This includes the following:
- Body size: if you’re tall and larger in general, moving your body around will take more energy.
- Body composition: muscular tissue burns more calories than fat tissue and accounts for more of your weight.
- Gender: Men have less body fat and greater muscle than women of the same age and weight, which means they burn more calories.
- Age: As you grow older, your muscle mass decreases, which slows down your calorie burn.
Calorie burn is influenced by a number of different variables. This includes microorganisms in the stomach and hormones. According to some research, changes in your gut’s friendly bacteria may affect your resting metabolism.
In terms of hormones, leptin and ghrelin regulate hunger, whereas insulin regulates metabolism. Insulin, which is essential for glucose control, may also influence fat metabolism, according to the Department of Health & Human Services, State Government of Victoria, Australia.
FACTORS AFFECTING ACTIVITY (EXTRA BURN)
There are additional variables that influence how many calories you burn each day in addition to your basal metabolic rate. This includes the following:
- Food thermogenesis refers to all of the steps your body takes to break down and utilize food for energy, including digestion and absorption.
- Activity: tasks such as working and cleaning that you perform on a daily basis. Physical fitness is also a part of it.
- This leads us to the subject that you came here to learn about: how to burn 500 calories when doing out at home.
- Related Article: Is It Possible to Eat More Calories and Lose Weight?
Workout at Home to Burn 500 Calories
- It is indeed time to start reducing calories in the comfort of your own home (or neighborhood).
- Unless otherwise stated, all calorie estimations are based on a 155 pounds (70 kg) individual engaging in 30 minutes of physical activity. There will be comments on which exercises need more than 30 minutes to do in order to meet the 500 calories target.
- Keep in mind that your body burns calories in a different way than other people’s. Do you want to discover however many calories you burn from different hobbies based on your sex, age, height, and weight?
- Use the Health Status automated calorie calculator to figure out your caloric intake:
- Running or jogging burns the most calories – up to 539 in 30 minutes at 8.6 mph (7 min/mile).
- If you have a treadmill at home but only use it to hang your clothing, you can overcome this barrier by running while watching Netflix.
- No ellipse Try going for a run outside to get some serotonin-boosting sun, the weather allowed.
- Interval running increases calorie burn. You go full throttle for a while, then actively recuperate with a job or a stroll. Begin with a three-to-five-minute moderate run, followed by a 20-30 second sprint.
- Running may also help you lose or maintain weight by regulating appetite hormones better than walking. Running is more likely than walking to burn more calories than eating.
- If you hate running, try power walking. Recall that if you want to burn extra calories, you’ll have to walk for longer.
HIIT may burn up to 450 calories every 30 minutes, according to some research.HIIT is high-intensity exercise followed by rest or easy recovery. From 15 seconds to a few minutes. Should You Do HIIT Every Day? A typical HIIT workout includes 5-8 exercises lasting 30-60 seconds each, with 20-30 second rest intervals. Anaerobic exercise helps your body burn more calories and fat.HIIT may be done at home by riding, jumping, or running. HIIT exercises include Tabata. In a Tabata workout, you work hard for 20 seconds, relax for 10, then repeat for four minutes.
According to Harvard University, cycling outside burns more calories than cycling inside. For example, a 155-pounds individual burns 260 calories on a stationary bike whereas cycling outside burns 298 calories.
An exerciser may burn up to 200 more calories in only 2.5 minutes of focused hard work by interspersing lengthier intervals of easy recovery in sprint interval training.
If you have a stationary bike at home, use it. The New York Times provides home spinning tips:
A single hour of plyometrics may help you burn 500 calories.
Plyometrics is a kind of jump training. These are workouts that use maximal muscular effort for brief periods of time to increase power, speed, and strength.
Plyometric workouts need strong ligaments and tendons, according to ACE Fitness.
The labor time should be shorter than the rest period for more explosive or vigorous movements. ACE utilizes three repetitions or 10 seconds, with a break of 20 seconds or two minutes. Up to ten calories each minute!
Examples of plyometrics include side bounds, squat jumps, and plyo reverse step (or lunge) with a leap. Details and pictures in the ACE article.
An average stair stepper burns 225 calories every half hour.
A stair-step machine or stairs at a house or apartment are required to climb steps. You may also be inventive and see if there are any public stairwells in your area.
Workout on the stairs with weights. This will help you practice bringing groceries home.
Set a target for how many times you’ll walk up and down the stairs, and vary your pace and how many steps you skip on the way up. Please do not attempt to skim downstairs since it is risky.
Dancing may burn a surprising amount of calories. Zumba classes may burn up to 225 calories every half hour. Each of these dances burns approximately 205 calories.
But you don’t have to take a class or go out to enjoy the rewards. Try a single dance party or a group dance party. Stay at home and dance to your own rhythm, or watch a dancing video.
Dancing, according to the American Council on Exercise (ACE), is a weight-bearing exercise that may increase bone density, decrease the risk of osteoporosis, improve muscular strength, coordination, and balance.
It also offers psychological advantages because of its popularity. So it may assist you to decrease tension and tiredness while boosting your mood and self-esteem.
That’s true, being productive may burn a lot of calories. That’s why you’re weary after chores.
If you have access to a lawn or garden, these are great methods to get some exercise and fresh air. Mowing the grass burns 205 calories every half hour. Weeding and basic gardening burn about 170 calories every half hour.
Cooking burns approximately 90 calories every half hour, whereas vigorous cleaning burns about 170. Moving furniture to renovate or rearrange burns approximately 220 calories.
Spend more time with your kids and lose weight. Playing with them vigorously may burn up to 185 calories in 30 minutes!
7. HEAVY WORK
No home weights or equipment? Fear not! Personal weightlifting may burn up to 112 calories every half hour.
The initial calorie burn with strength training seems to be smaller than the other activities mentioned thus far.
In her post Can Bodyweight Exercises Be Done every day, Fitbod’s Emily Trinh explains that you burn calories both during and after a workout. Excessive Post-Exercise Oxygen Consumption (EPOC).
This happens because your body needs calories to restore oxygen and glycogen reserves while resetting your heart rate and temperature. For a higher EPOC impact, you need to exercise harder.
Bodyweight workouts may help you gain more calorie-burning muscle. With your own body weight, Emily says, but it’s essential to concentrate on progressive overload, which means doing more than you were previously doing. That’s how you keep burning calories!
- Gain weight
- Less rest time
- Boost loudness
- Vary one movement
- 150-300 minutes weekly of moderate-intensity.
- Or 75-150 minutes each week of intense aerobic exercise.
- They should perform muscular building exercises twice a week.
The suggested level of exercise hasn’t changed, but now everything counts. Even a minute or two may help.
This entire workout does not have to be done simultaneously. The same goes for your 500 calorie target. You may mix some of the aforementioned exercises to burn 500 calories at home.
Here’s how to burn 500 calories a day:
1.30 minutes of grass mowing = 205 calories
2.5 stair exercise Equals 110 cal
- 30 minutes of child play Equals 185 calories
Total: 500 cal!
The most essential thing you can do is stick to the calorie-burning exercises listed! This will ultimately decide your long-term success in achieving your objectives. Boredom or life events may easily disrupt your exercises.
Here are some ways to keep up the 500 calories burned!
- Set Goals
- Make it Routine
- Track It
- Do the Things You Love
- Find Accountability
If you want to lose weight, it’s crucial to understand that there is no magic drug that is both healthy and effective at helping you lose a considerable amount of weight. It is important to remember that the foundation of a healthy weight loss plan is to emphasize physical activity and a well-balanced diet, while also consuming fewer calories than you burn.
It is recommended by the Dietary Guidelines for Americans that you increase your daily calorie intake by around 500 calories. This can assist in promoting a weight loss of approximately one pound every week. You will be well on your way to maintaining a healthy weight if you incorporate these 500-calorie workouts into your daily routine.
It is important to remember that everyone is unique and burns calories in a different way than the next person. The idea is to stay active and to challenge yourself to go outside your comfort zone on a regular basis.