How to Burn 500 Calories at Home

Want to burn 500 calories at home? This easy guide will show you how to lose weight by burning 500 calories a day in the comfort of your own home!  Learn how to burn calories fast at home without equipment so you can blast off belly fat and get fit quickly.

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Guess what!  You don’t have to go to the gym to burn 500 calories.  That’s right– no more dragging yourself to the gym…or finding excuses for not dragging yourself to the gym (we’ve all been there!) With this easy guide, you can burn 500 calories a day at home!  No hassle, no equipment, no expensive gym membership, and NO EXCUSES!  Let’s do this! 💪🏼

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For your own safety, always check with your doctor before beginning a new exercise program.  See disclaimer here.

How much weight can you lose by burning 500 calories a day?

So let’s start with the basics.  How much weight can you really lose by burning 500 calories a day at home?  Actually quite a bit!  One pound of fat is approximately 3,500 calories.  If you burn 500 calories a day (seven days a week), you will burn 3,500 calories and lose one pound of fat in just one week!  This is great because 1-2 pounds per week is generally the recommendation for safe weight loss.

Of course, you’ll also have to create a calorie deficit meaning you’ll have to burn 500 calories more than you consume.  But if you follow a healthy diet and watch your portions, you should be able to lose 1 pound a week by burning 500 calories at home every day.

How can I burn 500 calories a day at home?

There are many effective ways to burn 500 calories a day at home.  Some of them involve working out (i.e. Zumba) and others just involve movement from everyday activities (i.e. mowing the lawn).  You can get creative and mix up these different ways to burn 500 calories at home!  If you’re feeling super motivated, you can do an at home workout that burns 500 calories.  On lazy days, you can burn 500 calories just from moving around your house!  This easy guide teaches you how to burn 500 calories at home in many different ways so you can mix and match!

What exercise burns 500 calories at home?

Many exercises and workouts can burn 500 calories at home!  Some of these include Zumba, kickboxing, jump rope, burpees, and more.  Almost any exercise can burn 500 calories, if you do it for long enough.  In this guide, we’ll go through specific exercises that burn 500 calories at home and how long to do them for.

Just keep in mind that exactly how many calories you burn depends on your current body weight, age, gender, and other factors (more information here).  The approximation of burning 500 calories in this guide is based on a 140 lb female.

If you’re new to working out at home, I recommend checking out A Complete Beginner’s Guide to Working Out at Home for all the best tips!

What activities burn the most calories at home?

There are many day-to-day activities that burn 500 calories at home without exercise!  This includes mowing the lawn, playing with your kids, and standing instead of sitting!  We’ll go through some of the easiest ways you can burn 500 calories at home everyday without working out!

Are you ready to burn 500 calories at home?  Let’s get started!

 
Other helpful weight loss posts:
A Complete Beginner’s Guide to Working Out at Home 
6 Easy Ways to Lose Belly Fat Naturally at Home
How to Lose 10 Pounds in a Month Without Counting Calories 
Peanut Butter Oatmeal Smoothie for Weight Loss
FREE One Week Keto Meal Plan for Beginners 

How to Burn 500 Calories at Home for Easy Weight Loss

How to Burn 500 Calories at Home from Working Out

Here are some of the best calorie burning workouts you can do at home!

1. Zumba 

Get your dance on!  1 hour of Zumba burns 500 calories.  Do Zumba at home using workout DVDs taught by Beto Perez, the creator of Zumba!  I recommend this DVD here for beginners and this one here if you’re more advanced.  No need to join a gym– you can get a great Zumba class and burn 500 calories in the comfort of your home!

2. Jump Rope 

You only need to jump rope for 40 minutes to burn 500 calories at home!  If you want a straight forward exercise that burns calories fast at home, jump rope will go a long way.  You don’t even need an actual jump rope either!  Just make sure you swing your arms and jump up high (no phoning it in if you want to burn 500 calories!)

3. HIIT 

1 hour of high intensity interval training will typically burn 500 calories! HIIT usually requires very little space and no equipment, so it’s a great at home workout.  This 30 minute HIIT workout is great for beginners.  You can also try this HIIT DVD here or this other one here.  You can also find at home HIIT workouts on Pinterest or YouTube!

4. Running Up and Down the Stairs

An easy way to burn 500 calories at home is by running up and down the stairs.  If you run up and down the stairs for 45 minutes, you will burn approximately 500 calories.  As a bonus, this will tone your glutes too!

5. Strength Training

If you strength train for an hour with minimal rest, you will burn 500 calories at home!  You don’t need fancy equipment either– you can make your own set of hand weights using bottles or cans (learn how here).

6. Jumping Jacks

It takes about 50 minutes of jumping jacks to burn 500 calories at home.  I love jumping jacks because they are an easy at home workout that almost anyone can do.  If 50 minutes of jumping jacks is too intense for you (it’s A LOT of repetitive stress on your joints), you can break this up into two 25 minute calorie burning sessions.

7. Burpees

You can burn 500 calories at home by doing burpees for 45 minutes.  Burpees are a great full body workout you can do at home that requires no equipment.  It’s super important to do burpees with proper form, so be sure to check out this article here to learn how to do the perfect burpee.

8. Kickboxing 

Kickboxing burns approximately 500 calories in just 45 minutes!  Here’s an awesome kickboxing workout you can do at home to burn 500 calories.  I also like this one here.

How to Burn 500 Calories at Home without Exercise

Here are some easy ways to burn 500 calories a day without exercise.

1. Clean the House

Cleaning the house for approximately 2 hours is an easy way to burn 500 calories at home.  Cleaning the house involves walking, bending, squatting, lifting, and constantly moving.  You get a full body workout and a clean house at the same time– double win! Check out this great list of spring cleaning chores and how many calories they each burn.

2. Mow the Lawn

Mowing the lawn involves both cardio and strength training.  Not only do you have to walk (sometimes uphill which tones your legs and glutes) but you also have to push a heavy machine.  Mowing the lawn is a great way to workout your arms with no equipment!  You’ll burn 500 calories from just 75 minutes of mowing the lawn.  Plus since this calorie burning activity is done outside, you get the added bonus of Vitamin D from all that sunlight!

3. Stand instead of Sit 

Sitting too long contributes to a number of health concerns, including increased blood pressure and obesity.  Standing instead of sitting burns more calories.  You can burn an extra 500 calories a day from standing for approximately 5 hours.  Get a sit-stand desk, so you can stand while doing your work.  You can also stand while watching TV, reading a book, or any other activitiy where you would normally sit.

4. Play with your Kids

Imaginative play is great physical activity for both kids and their parents.  Play hide and seek, tag, hopscotch, freeze dance, or any other game that involves physical activity.  On average, you can burn about 500 calories in 90 minutes from just playing with your kids at home. Plus, it’s bonding that doesn’t involve TV, iPads, or any screens at all.  Go make memories (and burn those 500 calories!)

6. Gardening 

Gardening is relaxing, fun, and it burns calories!  You can burn 500 calories at home by gardening for about 90 minutes.  Plus you get sunlight and fresh air which your body will thank you for!

I hope you found some fun new ways to burn 500 calories at home!  500 calories sounds like a lot, but it’s easier than you’d think to burn them away if you keep moving.  All the above activities and exercises not only burn 500 calories, but they’re also part of a healthy lifestyle.  Whether you choose to burn 500 calories with or without exercise, just keep moving to lose approximately 1 pound per week.  Good luck and have fun!

Sources: Calories Burned Standing Vs. Sitting, How Many Calories do Burpees Burn and How Many You Should be Doing, Everyday Calorie Burners, Lose 5 Pounds by Summer in Just 5 Steps, Zumba Calories Burned Calculator, Calories Burned from High-Intensity Interval Training 

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