How to burn 700 calories a day at home

Health

30 Workouts That Burn More Than 500 Calories An Hour

Minimize your waistline by mastering these supercharged routines.

By Tehrene Firman
By Tehrene Firman
boot camp workout class

When you're looking to maximize the calorie burn during your workouts, a quick elliptical session unfortunately isn't going to cut it: you have to take things into high gear. While the actual amount you burn during your workout is highly dependent on factors like your age, weight, body fat percentage, and fitness level, according to the American College of Sports Medicine, these 30 workouts which arebased on a 150-pound person are known for making participants burn upward of 500 calories an hour. If you're ready to get sweaty, read on. And for more ways to whip yourself into shape, learn the 40 Best Workouts For Adding Muscle After 40.

1High-Intensity Interval Training

indoor bike six-pack abs

indoor bike six-pack abs

High-intensity interval training (HIIT) has become increasingly popular over the past few years and that's not stopping anytime soon. A 150-pound person could burn more than 750 calories in an hour. And it doesn't stop there: According to the ACSM, you keep burning calories for up to two hours after the workout, too. Small wonder it's The Single Best Workout for Turning Back the Clock.

2
Boot Camp

boot camp workout class

boot camp workout class

Want to really feel the burn? Spend an hour doing a mix of pushups, squats, burpees, and other boot camp exercises and you'll be left with a calorie burn of well over 500 calories depending on your weight. The more you weigh, the harder your body has to work and the more cals you shed while getting your sweat on. And for more ways to get the most out of your exercise, learn the secret word you should say every time your work out (and why).

3Bikram Yoga

Yoga Bridge Pose Anti-AgingYoga Bridge Pose Anti-AgingShutterstock

While your typical yoga class is generally pretty gentle, Bikram yoga brings the heat. Working out in such hop temperatures and humidity which is normally around 105 degrees could help you burn around 500 calories per hour. Plus, you'll reap all those calming mental benefits right along with the physical. And for some seriously upgraded poses, learn The Yoga Moves That Will Transform Your Sex Life.

4
Aerobics

80s workout aerobics

80s workout aerobics

Nope, aerobics didn't get left in the '80s. Ditch the leg warmers, blast some music, and get in at least an hour of high-energy movement to burn 500 calories even more if you wear ankle weights, which comes in at more than 600. And if you need some inspiration for this type of routine, check out the 10 Blast-From-the-Past Workout Videos That Are Still Awesome.

5Ballroom Dancing

ballroom dancing

ballroom dancing

If you've always wanted to take up ballroom dancing, this is the time. An hour of the exercise burns a whopping 700 calories per hour and you'll be having a blast with your partner the entire time you're working up a sweat. What's more, there's some serious evidence indicating that music helps you burn more calories.

6
Spinning

boost metabolismboost metabolismShu

There's a reason everyone is so obsessed with spinning classes: aside from the natural high you get from unleashing all those endorphins, you can also burn between 500 and 900 calories per hour when you're putting in vigorous effort during the ride. And for more ways to get in amazing shape, learn the 40 Ways to Get A Beach Body After 40.

7Circuit Training

tendon exercise squat frog stretch

tendon exercise squat frog stretch

If you get bored with your workouts easily and like to switch things up, give circuit training a try. By doing a series of strength-training exercises with a mix of things like squats, lunges, kettlebell swings, and plank rows with a small amount of rest, you could burn around 500 calories per hour. And if you want to look stylish before, during, and after your sweat session, check out the 11 Amazing Joggers You Can Wear Literally Anywhere.

8Calisthenics

Exercise, push up

Exercise, push up

Want to take things back to middle school gym class? Do an hour of vigorous calisthenics which includes exercises like pushups, sit-ups, pull-ups, and jumping jacks to burn around 500 calories. And for more ways to whip yourself into shape, learn the 40 Ways to Get Your Best Body In Your 40s.

9StairMaster

gym step machine stairmaster

gym step machine stairmaster

Everyone has a love-hate relationship with the Stairmaster. The treadmill-stair combo is basically a legal torture advice, but it gets the job done: One hour on the machine can burn around 550 calories or more, depending on your level of stair-climbing intensity.

10Jumping Rope

jump rope

jump rope

Jumping rope as a kid was all fun and games. As an adult, on the other hand, it's mostly just a great way to get sweaty. Skipping for an hour will make your calves super-sore and help you burn 750 calories.

11
Rowing

fat-burning workouts

fat-burning workouts

The rowing machine doesn't seem like it would give you that intense of a workout, but just wait. It doesn't take long to start feeling its effects and that burn can result in sweating out between 450 to 750 calories per hour depending on your level of effort.

12Basketball

basketball chris cuomo

basketball chris cuomo

You might have played basketball in high school, but what stopped you from hitting the court? Running up and down and swooshing all those shots during a game can result in nearly a 600 calorie burn in 60 minutes.

13
Boxing

Woman kickboxing, strip away stress

Woman kickboxing, strip away stress

Who wouldn't want to unleash their inner Rocky for an hour? Just 60 minutes of boxing in a ring can burn nearly 800 calories. And if you don't have access, hitting a punching bag for an hour will still help you burn upward of 335.

14Kickboxing

woman kickboxingwoman kickboxingShutterstock

If you want to burn even more than plain ol' boxing, amp up your sweat sesh to a whole new level with kickboxing. Because you're using your entire body and throwing out kicks and punches, you'll burn upward of 650 calories per hour.

15Bench Step Classes

bench step class

bench step class

Doing the StairClimber for an hour isn't for everyone. Instead, take a bench step class, which uses the sturdy plastic platforms to raise your heart rate even more during the class. With all that up-and-down action, you can burn 520 calories per hour.

16Rock Climbing

Luxury exercise classes bouldering rock climbing

Luxury exercise classes bouldering rock climbing

If you have a rock climbing wall in your city, you might want to pay it a visit. Not only does it whip your entire body into shape hello best arm muscles, ever! but you can also burn up to 500 calories an hour. And for more head-to-toe shredding, try out The Greatest One-Move, Total-Body Workouts of All Time.

17Rollerblading

rollerblading

rollerblading

Who says only kids get to have all the fun in the roller rink? Rollerblading at a moderate pace burns 600 calories per hour. And the best part? You're having the time of your life doing the YMCA under disco lights while you're at it. If you up your speed to a fast pace, you can burn 850. Just, you know, watch out for small children.

18
Tennis

man playing tennis

man playing tennis

While playing doubles with some friends will help you burn 360 calories per hour, playing singles and putting in that much more effort to hit the ball across the court will get you up to 500. Watch your back, Serena and Rafael.

19Running Track

running track

running track

Relive your glory days by having your own Track & Field event. Bust out some hurdles and do some sprints for a 610 calorie per hour burn. Sure, you might not make it into the next Olympics, but hey you'll get a great workout.

20
Swimming

hiit workout heart health swimminghiit workout heart health swimmingShutterstock

You probably won't burn many calories lounging by the pool. Swimming laps, on the other hand, will leave you with a 600 calorie burn per hour if you're going quickly and putting in a lot of effort. If you want the ultimate swimming burn, stick to mostly butterfly strokes. They're tough, but they can burn up to 850 per hour.

21
Running

woman running on treadmill

woman running on treadmill

You don't need to run crazy-fast to burn a high amount of calories. Going at a speed of 5 mph will leave you with 500 calories, and the amount only increases the faster you go. If you're not into running, you can also burn 430 calories per hour jogging. And to make sure you're running your best, be sure you're aware of the 15 Things Everyone Does Wrong While Running.

22
Hiking

Pacific Crest Trail AdventurePacific Crest Trail AdventureShutterstock

Alright, alright maybe running or jogging are on your "never gonna happen" lists. If that's the case, you can burn 500 calories hiking. Plus, heading into the woods away from it all will also give you plenty of mental benefits, too, like decreasing your stress level and boosting your mood, says Harvard Medical School.

23
Zumba

zumba

zumba

Get your dance on in the most upbeat way possible by taking a Zumba class. The high-intensity and highly-fun! workout can easily help you burn 500 calories or more. Plus, you'll get to work on your Latin dance moves.

24Weighted Hill Climbs

dressing well in your 30sdressing well in your 30sShutterstock

If you have a hill in your neighborhood, use it to your advantage. While climbing hills with no weight can help you burn 385 calories per hour, climbing with 10 to 20 pounds will have you at nearly 500. It's a tough workout, but you'll build up every muscle in your body in the process.

25
Walking

30 compliments,Pick-Up Lines So Bad They Might Just Work

30 compliments,Pick-Up Lines So Bad They Might Just Work

You don't have to go to the mall to get your speed walk on although that's totally acceptable if that's your thing. Walking at a fast pace of 5 mph or greater can help you burn 600 calories. And you might even get your shopping done in the process.

26
Biking

man biking Life Easierman biking Life EasierShutterstock

Spinning in a studio is a great way to get in a solid workout, but so is bicycling in general. Riding at moderate effort will help you burn 500 calories per hour, while taking things up to vigorous and fast effort will have you at nearly 730 calories. And if you don't feel like venturing into the great outdoors, stock up on the 6 Best Peloton Bike Accessories.

27Martial Arts

aikido martial arts

aikido martial arts

You can live out your Karate Kid dreamsand burn some calories in the process. One hour of martial arts at a moderate pace easily burns upward of 630 calories per hour. Even getting started at a slower pace will leave you at 320.

28
Kayaking

kayakingkayakingShutterstock

Want to take your love of fitness outdoors? Even though you're sitting in a boat, kayaking can help you burn 500 calories in just under an hour. And you better believe your arms and abs will feel it the next day.

29Sprint Intervals

superhuman feats sprinting a mile on a track

superhuman feats sprinting a mile on a track

If you'd rather stick to the treadmill for your runs, you can easily burn over 600 calories per hour by doing sprint intervals. It's going to be tiring, but you'll feel incredible in the end when all that sweat is streaming down your face.

30Pilates Reformer

woman pilates reformer roller 500 calorie workouts

woman pilates reformer roller 500 calorie workouts

Using a Pilates reformer might be low-impact, but with the amount of energy you're putting into the exercises particularly if you're advanced you can burn nearly 500 calories per hour. And don't worry: You'll have some soreness as a reminder of your killer workout for the next few days. And if you're looking for more ways to shape up and slim down, learn the 30 Ways to Get Six-Pack Abs After 30.

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Tehrene Firman
Tehrene Firman is a freelance health and wellness writer. Read more
Filed Under
Cardio Workouts
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