December 9, 2021

Ways to burn 500 calories at home daily

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This year is probably one of the hardest ones you’ve had so far, but that doesn’t mean that you should get lazy. Summer season is here, and even though you shouldn’t rush to the beach just yet, you can still look great. Since targeted fat loss is a myth, the best thing you can do to start seeing results is burn some calories. Working out can be a great way to do it. However, working out isn’t the only way to burn calories, and with gyms being closed due to COVID-19, you might need to consider some other methods of getting in shape.

Home Workouts that Burn 500 Calories

How many calories you burn greatly depends on your current weight. Here are some exercises you can do at home to burn 500 calories per day.

Stair-climbing – 30 minutes

Stair climbing for 30 minutes will help you burn about 230 calories, but since you’re aiming for 500, you can get there faster by adding dumbbells to your exercise routine. This way, you’ll activate additional muscle groups, which will result in a higher number of burned calories. Depending on what your fitness level is, you’ll want to use 3-8 pound dumbbells, and carry them as you’d carry grocery bags, arms down, next to your body.

Jumping rope – 50 minutes

Jumping rope can be an awesome way to burn calories since it burns about ten calories per minute. It’s also a full-body workout, which means that you’ll tone your calves and arms, activate your core and build stamina. However, if you’re not physically active in general, you’ll want to start with 10 minutes and gradually reach 50.

Treadmill running – 60 minutes

If you’re a proud treadmill owner, it shouldn’t serve you as a clothes hanger. Again, your current weight and speed, as well as incline, will significantly affect how many calories you burn on a treadmill. If you use it for a brisk walk for 1 hour, and your weight is 180 lbs, you’ll burn about 480 calories. Remember to start slow, just like with the rope jumping.

Chores to Burn 500 Calories

The catch with house chores is that once you do them, you probably won’t have to do them again the next day. So, you’ll have to become super creative if you want to lose 500 calories daily doing only housework.

Snow shoveling – 50 minutes

Save this one for the winter. Snow shoveling can be a great exercise, as it can burn about 200 calories every 30 minutes, depending on your weight. It’s often compared to aerobic workout or a weight-lifting session, as it activates multiple muscle groups. Don’t forget to have fun and make a snowman while you’re at it.

Heavy yard work – 60 minutes

Landscaping or dirt hauling in your backyard can help you lose 400 to 600 calories per hour, while raking leaves and bagging it helps you lose about 400 calories. Mowing the lawn with a push mower burns about 500 calories in an hour too. What’s great about these activities is that you’ll have a beautiful backyard, plus your whole body will feel the effects of the workout.

Cleaning the house – 2 hours

Maintaining your household is a must, but do you know how many calories each activity burns? Washing the car burns about 340 calories per hour, and cleaning the windows for the same amount of time burns 230. However, if you play some music and dance while cleaning, you can burn even more.

If You Can’t Burn Them – Cut Them

Your busy lifestyle may not leave you enough time to do some of these exercises every day. In that case, all you can do is cut your caloric intake until you find some time to get active. One way to do so is by paying attention to what you drink. For example, diet sodas are generally unhealthy, and if you read the label, you’ll notice how many calories you consume with such drinks. Try replacing them with water, black coffee, or tea, or you can at least order smaller sizes of your favorite beverages.


You don’t have to own a fully equipped gym at home to burn 500 calories daily and lose some weight. Jumping rope and running on the treadmill are just some of the ways to achieve your goals, and if you have a nice backyard, make sure you maintain it to burn some more.


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