How to burn 500 calories in an hour

  • 1. Do The 1 Times 10 Trick
  • 2. Running
  • 3. Hit The Floor
  • 4. Jumping Rope
  • 5. Do Grunt Work
  • 6. Swimming
    • SOURCES:

Do you want to burn 500-700 calories every day? Just keep at it! Here are workouts you can do to burn 500-700 calories, if youre up to the challenge.

And you can lose one pound of body weight over five days!

1. Do The 1 Times 10 Trick

You should try to find 10 opportunities during the day to raise your heart rate for one minute at a time. The added oxygen will keep you alert, activate your heart, lungs, legs and brainand even burn as many as 400 to 500 calories a day.

Try doing 10 squats at the top of every hour or walking lunges on your way to and from the bathroom.

Read More: Meal Plans To Lose Weight: Simple Diet Plans, Menus, and Hacks to Lose Pounds Faster

2. Running

If you can run at a speed of 11 miles an hour for 30 minutes, youll burn approximately 705 calories. However, this is a very intense pace, so if you cant quite make the cut, dont worry.
Reduce your speed to a leisurely 5 miles an hour and burn the same amount of calories during an hour-long jog instead.

The best way to burn the most fat is to incorporate intervals of jogging with intervals of sprinting, giving you the best of both worlds.

3. Hit The Floor

Park it on the ground when you watch TV and youll incinerate more calories than if you were lounging on the couch. When you sit on the floor, your muscles have to support you, and you work harder to stand up.
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4. Jumping Rope

A person weighing 150 pounds can burn approximately 650-700 calories in an hour of jumping rope. If you weigh more than that, youll burn even more calories in that hour.

See also How To Lower Cortisol: Decrease Your Stress Levels And Lose Weight

Jumping up and down in one spot for a full hour can get rather dull, so incorporate some tricks; switch off hopping on one foot and then the other, move from side to side, and front to back. Work different angles of your calves, quads, glutes and core.

5. Do Grunt Work

Jobs today require less physical effort than they did 50-100 years ago. Longer commutes, as well as meetings via Skype, have us in office-chair-potato mode.

Make up for the loss by doing manual tasks. For example, copy documents (12 calories), tidy your cube and water your plants (15 calories total) and stand while filing (18 calories) etc.

6. Swimming

Swimming is one of the ultimate calorie burning exercises, burning up to 700 calories in 50-70 minutes.

There are clearly plenty of ways to burn 700 calories, but this shouldnt necessarily be the be-all-end-all of your fitness goals. At the end of the day, fitness isnt all about calories in and out; its about getting moving and making sustainable lifestyle choices.


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Consult a licensed physician for diagnosis and treatment of any and all medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Activities to Burn 700 Calories a Day (2020,
  2. Calories burned in 30 minutes for people of three different weights (2004,
  3. Stay fit and healthy without breaking a sweat (2016,
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