Burn upto 500 calories in just 30 minutes with these 5 weight loss exercises

Who doesn’t want to burn as many calories in a short period of time? But is that even possible? The answer is a big YES! Check out these weight loss exercises and you’ll know!
workout at home
Covid-19 has taught us all how to workout at home! Image courtesy: Shutterstock
Geetika Sachdev Published: 30 Jul 2021, 13:00 pm IST
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The pandemic has significantly increased the importance of health and fitness. That means an increasing number of people are looking for ways to make exercising a part of their routine. While working out did take a backseat for many, especially during the initial days of the lockdown, it’s back on track now. Let’s remember that moving our body is not just about burning calories; it also helps to build fitness levels, and that’s important. But if weight or fat loss is your goal, creating a calorie deficit is important. That’s why we have for you certain exercises that will pump up your heart rate and help you burn those calories like crazy! Guess what? You can burn as many as 500 calories in 30 minutes with these weight loss exercises.

Let’s go!

1. Interval running workout

Don’t we all know that running is the ultimate exercise to burn those extra calories and tone your body? This one takes a notch higher, but is suited for all fitness levels. For 30 minutes, run at different speeds to get the maximum benefit. You could either run on the treadmill or outside in the park, if the weather permits. Start off at a comfortable speed for the first few minutes, then go really fast, as if you are sprinting. If you don’t enjoy running, you could follow the same pattern with walking. Yes, it works!

weight loss exercises
Don’t jog but sprint if you want to burn more calories. Image courtesy: Shutterstock
2. Get on the stairs

Again, something most of us know, but don’t do enough. If you want those calories melting away, go ahead and do this! Find a staircase and move up and down with dumbbells in your hands. Of course, when you step out, those grocery bags will add to the weight (yes, you don’t have to carry those dumbbells around). This way, you will engage several muscles at the same time, and burn a whole lot of calories. Try using anywhere between 2-5 kg dumbbells, based on your comfort.

Also, read: Try this no-jumping HIIT cardio routine to tone up your body

3. High-intensity interval training

If you want to burn a crazy amount of calories in a short period of time, make HIIT or high-intensity interval training your best friend. As the name suggests, this workout will push to repeat high-intensity exercises as quickly as you can to burn fat. Some experts believe that these are way more effective than cardio exercises. What’s more, HIIT creates EPOC (post-exercise oxygen consumption), so you can burn calories, long after exercising too!

weight loss exercises
Work out your core at home, without any equipment. Caption: Shutterstock

Here’s what a HIIT routine looks like: You can start off by doing 12 squats at a high intensity, rest for about 8-10 seconds, and repeat the exercise again. Take rest again and then do 20 high knees at great speed. Rest again, and repeat a few more sets.

4. Plyometric exercises

These exercises are a great way not just to burn calories, but also build muscle. Again, you have to do a set number of reps, and try performing the workout as fast as you can.

Here are the exercises you must include in the routine:

  • High knees
  • Squats
  • Push-ups
  • Alternating lunges
  • Butt kicks
  • Mountain climbers
  • Leg raises

Do 12 reps of each exercise, three times. Trust us, it will fire up those muscles and you’ll get a toned body in no time. Of course, those calories will melt away!


Keep an idea of your risk of weight-related issues.

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5. Strengthening workout

This workout includes sprints between bodyweight exercises so that you burn a lot of calories in 30 minutes.

weight loss exercises
Knee push-up is one of the best exercises for beginners to sculpt their upper body.

Here are the exercises you must include:

    • Cross chops: You can hold a weighted ball or dumbbell with both hands, and stand with feet hip width apart. Bend your knees and turn your feet to the left, and lower the ball towards the left shin. Now, straighten your legs, raise the ball above your head, and turn to the right. Do 8 reps on each side.
    • Falling pushups: This is a slight variation from the regular pushup exercise. Get into the kneeling position, and make yourself fall forward onto your hands. You can then gradually lower your body into the pushup position, and again get back to kneeling. Do 8 reps and 3 times.
    • Figure-4 bridges: Lie down on the floor, press your arms on the ground, bend your knees, and make sure your heels are placed on top of the ball. Cross the right ankle on top of your left thigh, and right knee out to the side. Press your left heel down into the ball and raise your hips as high as you can. Hold this position for a few counts, and then lower your body. 



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About the Author

An independent writer and journalist, Geetika loves sharp and fresh humour, just like her coffee! If not writing, you'll find her cafe-hopping and raiding the best book stores in town. ...Read More

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