How to Burn 500 Calories in 30 Minutes

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Take advantage of the exercises that burn the most calories with these strategic, 30-minute cardio workouts.

Wondering which exercises burn the most calories? You’ve found ’em! With these five cardio workouts, you’ll torch up to 500 calories in just 30 minutes. NASM-certified personal trainer Taylor Ryan created each 500-calorie workout to help you get fast results without spending hours in the gym each week.

In fact, you don’t need the gym at all (same for these awesome YouTube workouts!). Whether you want to train at home, outside, in a hotel, or do your cardio workout at the gym, we’ve got a 500-calorie workout plan for you.

500-Calorie Workout 1: Interval Running Workout

If you’re wondering what exercise burns the most calories, running almost always lands near the top of the list—and for good reason. Jogging at a 7 MPH pace torches about 700 calories in an hour.

Ryan designed this high-intensity interval running plan so that it’s suitable for all fitness levels, but even the “beginner” plan is a challenging 500-calorie workout.

If you’re not fond of the treadmill, feel free to take this 500-calorie workout routine outside. In the absence of a digital speed control, Taylor recommends a “comfortable run” for the three-minute intervals and “uncomfortably fast/on the verge of a full out sprint” for the shorter sprints.

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