Want to burn more calories in less time? Here are five simple workouts that will help you burn a whopping 500 calories in half an hour. No more excused, just get started.
Sprint Training
High intensity training is one of the best ways to get your heart rate up and your muscles working hard, leading to a high calorie burn. With just 30 minutes of sprint training, you can definitely reach the 500-calorie mark:
0:00 to 1:00 — Warm-up (walking at 3.5 MPH)
1:00 to 2:15 — Jog (at 4.5 to 5.0 MPH)
2:15 to 3:00 — Sprint (at 8.0 to 9.0 MPH)
3:00 to 4:15 — Jog (at 4.5 to 5.0 MPH)
4:15 to 5:00 — Sprint (at 8.0 to 9.0 MPH)
Repeat this pattern (75 seconds of a slow jog followed by 45 seconds of sprinting) until you reach the 28:00 mark. Take the last two minutes to walk and cool down.
Total Body Fitness
This workout hits every muscle in your body, giving you a highly effective full-body training session! Best of all, you can do it all with your own body weight.
Circuit 1: 10 Pull-Ups, 15 Squats, 30 Seconds Plank (repeat twice–with 60 seconds of rest between circuits)
Circuit 2: 15 Triceps Dips, 15 Lunges, 15 Leg Raises (repeat twice–with 60 seconds of rest between circuits)
Circuit 3: 20 Push-Ups, 10 Pilates Roll-Ups, 20 Russian Twists (repeat twice–with 60 seconds of rest between circuits)
The Hated
This workout involves the “world’s most hated exercises”, but they’re the ones that will help you get in wicked shape!
The workout is simple:
Perform 20 Burpees, rest for 30 seconds. Perform 20 Squat Jumps, rest for 30 seconds. Perform 30 Mountain Climbers, rest for 30 seconds.
Do this for 30 minutes, and you’ll feel the burn!
Mini Murph
The Mini Murph is a CrossFit workout similar to “the Hated”, but it will hit your body HARD! How does the workout go?
Run 1 mile to start
Perform 50 Pull-Ups, 100 Push-Ups, and 150 Bodyweight Squats. Do as many as you can of each, and keep moving until you complete the sets.
Finish with a 1-mile run.
It’s not an easy workout, but it’s guaranteed to get you in great shape.
The Mountain Ride
This is a brilliant cycling workout you can do from the comfort of your own or in the gym. All you need is a stationary bike, and you’re ready to go.
These five workouts will help you make the most of your workouts, burning up to 500 calories in as little as half an hour. Plus, by the time you can complete all the workouts in under 30 minutes, you’ll be in wicked shape!
