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3 Ways to Burn 500 Calories

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Bike

Melting 500 calories is as easy as the 1-2-3 routines below. Choose your favorite or do all three and you'll be trim in no time.

Spin away calories with this stationary-bike workout from Orest Ludwig, a personal trainer at the Sports Center at Chelsea Piers in New York City.

 

Minutes RPM* RPE**
0:00–5:00 80 5
5:00–10:00 80 7
10:00–12:00 80 8
12:00–13:00 85 6
13:00–15:00 90 8
15:00–16:00 85 6
16:00–18:00 95 8
18:00–19:00 85 6
19:00–21:00 95 8
21:00–25:00 90 6
25:00–26:00 100 8
26:00–27:00 90 6
27:00–28:00 100 8
28:00–29:00 90 6
29:00–30:00 100 8
30:00–33:00 90 6
33:00–35:00 95 8
35:00–40:00 80 6

 

*RPM: The number of times you turn (Rotate) the pedals Per Minute. Check by holding your hand above your knee and counting the number of times your knee strikes your hand in one minute.

**RPE: Rate of Perceived Exertion. How hard you’re working on a scale of 1 to 10, 1 being the easiest. To bump up your RPE, turn up the tension on your bike.

 

Stairclimber

If you consider yourself the queen of the stair-climbing machine, try this boredom-busting calorie burner from Keli Roberts, the group fitness manager at Equinox Fitness Club in Pasadena, California. To avoid cheating on the calorie burn, remember to stand upright with your abdominals firm, and don't lean into the side rails. To get an even better workout, go hands-free and pump your arms, as if you were running.

 

Minutes RPE
0:00–5:00 Warm up, RPE 4–5
5:00–10:00 Pick it up, RPE 5–6
10:00–15:00 Getting warmer, RPE 6–7
15:00–18:00 Go all out, RPE 8–9
18:00–21:00 Recover, RPE 5–6
21:00–51:00 Repeat minutes 15:00–21:00 five more times
51:00–60:00 Cool down, RPE 3

Treadmill

Try this running workout from Robert Pennino, a certified USA triathlon coach. Be sure to keep the incline of your treadmill at 1 percent throughout the workout. If the pace seems too fast, modify to suit your fitness level.

 

Minutes Pace
0:00–10:00 Warm-up jog; 5.0 mph
10:00–10:20 Sprint at 7.5 mph
10:20–11:20 Jog at 5.0 mph
11:20–14:00 Repeat minutes 10:00–11:20 twice
14:00–17:00 Jog at 5.0 mph
17:00–27:00 Run at 6.5 mph
27:00–31:00 Jog at 5.0 mph
31:00–35:00 Run at 6.5 mph
35:00–39:00 Jog at 5.0 mph
39:00–55:00 Repeat minutes 31:00–39:00 twice
55:00–60:00 Gradually slow pace to cool down at jog/walk

 

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