Effective fat burning workout for women, how to burn 500 calories in half an hour

In the fast pace of life, it is not always possible to allocate enough time for a long, full workout. And the body simply needs good physical activity. A good way out of this situation would be an intense fat-burning workout: in just half an hour you can burn 500 calories. And you can train anywhere: on the street, at home or in the gym. The choice is yours.

Tanya Fedorishcheva

blogger, author of two books about home workouts, host of fitness marathons

The workout will allow you to work your entire body. Six rounds await you. Do each exercise for a minute and rest for 60 seconds between rounds. There will be four exercises in each approach, and there is no rest between them.

1st round

Jumping rope

Technique:

Feet stand in front, shoulder width apart.
We make light jumps from one leg to the other.

Hands to knee

Technique:

Raise your arms above your head, cup your palms.
Bend one knee and raise it to waist level. At the same time, we lower our hands to the raised knee.
Then we return to the starting position.
We repeat the same with the other leg.

Photo: instagram.com/tanyatgym

Body rotation

Technique:

Feet shoulder-width apart, arms bent in front of the chest.
From this position, step slightly to the side with your left foot. We bend our legs slightly.
At the same time, we turn our shoulders and arms to the right.
We return to the starting position.
We repeat the same thing in the other direction. We do the exercise dynamically (step in one direction, then step in the other).

Jumping with arm swings

Technique:

Feet shoulder-width apart, arms down along the body.
We put one leg to the side. At the same time, we raise our arms above our heads.
We return to the starting position.
We repeat the same steps with the other leg.
After jumping, we spread both legs to the sides. We raise our hands up again.
We jump back to the starting position.
We repeat the jump twice.

Photo: instagram.com/tanyatgym

Weight control

Everyone dreams of being at their ideal weight, but only a few manage to achieve it. Ideal weight is when your BMI and weight are ideal for your height. To maintain a normal weight and attractive appearance, you need to burn the calories you consume. On average, if your daily calorie intake is 2,500, your body will use some of it for basic functioning and some for daily activity. If daily activity burns the calories consumed, you remain at the same weight. Lack of physical activity combined with a high-calorie diet turns all excess calories into fat stores. This leads to slow metabolism, obesity and other health problems.

Experts recommend spending at least 30 minutes a day on physical activity. 30 minutes of exercise is enough to maintain health. Everyone can set aside 30 minutes a day, no matter how busy their schedule is.

2nd round

Running in place on an incline

Technique:

We place our feet narrower than shoulder width. We tilt our torso slightly forward and bend our arms.
We begin to finely move our feet in place, placing first one and then the other on our toes.
At the same time, keep your back straight.
We don’t move anything except our feet and knees.

Lateral lunges with body tilt

Technique:

We make a shallow lunge to the side with our left leg and transfer the weight to it.
At the same time, we describe an arc with the body, moving it towards the outstretched leg. To do this, tilt your torso forward. Keep your back straight.
We return to the starting position.
We also walk in the other direction. We do the exercise in dynamics (lunge in one direction, then lunge in the other).

Side kick

Technique:

Feet together, hands on the waist.
Raise the left leg bent at the knee to the side.
We sharply straighten the knee, simulating a blow.
We return to the starting position.
If it is difficult to maintain balance, you can lean your hand on the wall.
We do this exercise on the left leg for a minute, then change sides and repeat the same for another minute.

Photo: instagram.com/tanyatgym

Let's start with walking

Well, or from running, which, in principle, is the same thing. So, how far do you need to walk (or run) to burn 500 calories?

We run fast (speed up to 15 km/h). If you run like this for half an hour, then during this time this amount of kilocalories is consumed. Or even more, depending on weather conditions, body endurance and other related factors.
We jog (7-8 km/hour). In this case, in order to spend the specified number of calories, you need to run a little longer - 50-60 minutes.
Don't want or can't run? Then let's go. It’s better, of course, not at a walking pace, but at least in the semblance of race walking. Or just at a faster pace. And even better - walk at a “ragged pace”, combining alternately fast walking and walking at an average pace. To burn half a thousand kilocalories, you need to walk about 10 kilometers.

This is where basic arithmetic comes into play. More time spent running or more miles walking means more calories burned. Of course, this does not mean that you need to run until you drop or walk from Arkhangelsk to Moscow. Everything must be done wisely.

3rd round

Rugby player

Technique:

Legs wider than shoulders. The arms are spread wide, elbows bent, helping in running.
We imitate a small run.
We alternately lift one foot and then the other onto the toe.

Squats with elbow crunches

Technique:

Place your feet wider than your shoulders.
We hold our hands in front of us with elbows bent. At the same time, the elbows are lowered down, the arms go along the body.
Let's squat. Returning to the starting position, we raise the leg bent at the knee up.
We bring the elbow of the opposite hand to the knee.
We return to the starting position. We squat again and repeat the same actions with the other arm and leg.

Forward kick

Technique:

Feet shoulder-width apart, hands on the belt.
From this position, we raise the left leg bent at the knee up in front of us.
Then we sharply straighten the knee, simulating a blow.
We try to throw our leg as high as possible.
We return to the starting position.
We do the exercise for a minute on the left leg, then change it to the right and work for another minute.

Photo: instagram.com/tanyatgym/

Recommendations and tips

Circuit training at home for weight loss should be done every other day to achieve optimal results and burn the maximum amount of fat. It is recommended to start the lesson with a five-minute warm-up. You can walk around, bend over, warm up the joints of your arms and legs.

It is advisable to supplement training with other physical activity: walking, swimming, dancing, cycling, skiing, rollerblading.

If during exercise you experience pain in the spine, joints and muscles or dizziness, stop the activity and rest. If the situation repeats, you need to consult a doctor!

4th round

Hands under the knee

Technique:

Feet shoulder-width apart, arms straight in front of you.
Raise the bent leg to waist level.
We bring both hands together under the knee of the raised leg.
Then we spread our arms back and lower our leg.
We repeat the same with the second leg. We do the exercise in dynamics: alternately on the right and left leg.

Squat with calf raises

Technique:

Legs stand wider than shoulders, arms along the body.
We squat, lowering our hands down and touching the floor.
We get up to the starting position. At the moment of lifting, we immediately raise our arms above our heads and, fully straightened, stand on our toes.
We return to the starting position.

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Hand strikes to the sides with body rotation

Technique:

Legs stand wider than shoulders. We clench our hands into fists and hold them to our chest.
We turn the torso, pelvis and feet to the right. At the same time, we hit the right side with our left hand.
We return to the starting position.
We repeat the exercise on the other side. Let's do a dynamic exercise.

Photo: instagram.com/tanyatgym

Two punches forward + knee lift

Technique:

Feet stand shoulder-width apart, hands clenched into fists at the chest.
We make one blow with the left hand, then immediately – a blow with the right.
Afterwards we connect the hands together.
Raise one leg, bent at the knee, up and bring your hands and knee together.
We return to the starting position.
We repeat the same action with the other leg.

Alternative ways to burn calories

Will 30 minutes of intense training give you a good shake-up? Definitely. Our goal is to burn 500 calories per day, losing at least 0.5 kg per week. Let's look at a couple of non-intimidating and fun ways to burn 500 calories:

Dance Zumba at a moderate pace for an hour. This will not be in vain;
Take up gardening; it can be either your yard or your friends. It can be quite tiring and at the same time you will earn encouragement from friends and relatives;
Clean your house while listening to your favorite music. Kill two birds with one stone;
Ask a friend to play racquetball with you every day for 45 minutes. He/she will thank you;
Start learning to play an instrument. This activity requires quite a lot of mental and physical effort;
Jump rope for 30 minutes. You will definitely lose weight unless you lose your leg.

Any of these activities will help you achieve your goal. The main thing is to be on the move. Get your butt off the couch and get to work!

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5th round

Jump with arms extended to the sides and raised overhead

Technique:

Legs together, arms along the body.
We make a jump, spreading our legs to the sides. At the same time, we raise our arms to the sides above our heads.
We jump back to the starting position.
Then we clasp our hands together. We raise them above our heads in front of us.
We return to the starting position.

Torso tilt and scissor jump

Technique:

We place our feet wider than our shoulders, and hold our hands behind our heads.
Bend your torso forward to a horizontal position.
Let's straighten up. We cross our feet in a jump: left in front, right behind.
We return to the starting position.
We repeat the same steps, but now the right leg is in front and the left leg is behind.

Photo: instagram.com/tanyatgym

Stepping backwards

Technique:

We place our feet shoulder-width apart and straighten our arms in front of us.
The torso is slightly tilted forward, the knees are slightly bent.
We put one leg back in wide steps. At the same time, bend your arms and move your elbows behind your back.
Then we bring our hands forward again and return the leg to its place.
We do this exercise for a minute on the left leg, then change sides and work for another minute on the right leg.

6th round

Step in place + arms to the sides

Technique:

We put our feet together, raise our arms to shoulder level, bend at the elbows.
We alternately raise one leg and then the other, imitating a step.
Simultaneously with the step, we straighten our arms at the elbows.

Wide step to the side

Technique:

We put our feet together, hands behind our heads.
Step your left foot to the side. We squat slightly and transfer our body weight to the outstretched leg.
We step with the second foot.
We do the exercise in dynamics: step with the left foot, then immediately step with the right.

Photo: instagram.com/tanyatgym

Hand strikes to the sides

Technique:

Legs stand wider than shoulders. We clench our hands into fists and hold them to our chest.
We turn the torso, pelvis and feet to the right.
At the same time, we hit the right side with our left hand twice.
We return to the starting position.
We repeat the strikes with rotation in the other direction. We do the exercise in dynamics: two blows in one direction and immediately in the other.

Workout on the stairs

Difficulty on a scale of five: 3-4
Burns: 500 kcal.
Duration: approximately 30 minutes
Where to do it: On a staircase with 10 nice, level steps and a railing (each round of training is 20 steps)

Climb the stairs, step by step, quickly go down
Go up by running, down - by walking, moving backwards
Having risen to the next landing, do 10 squats and quickly go down. Repeat
Climb 1 flight of stairs (or 10 steps), performing side lunges every 1-2 steps with each step. Come down. Repeat on the other leg
Climb 2 steps at full height and 2 steps in a squat.
Run up, do 10 push-ups from the railing on the top landing, to the bottom landing and do 10 squats.
Repeat from start to finish 10 times.

Endurance, strength, coordination – training on the stairs “will improve you in all subjects.” Research from the University of Geneva has shown that by going up to your floor without an elevator, you can lose weight quite well: in 12 weeks, adipose tissue decreases by 1.7%. And this workout will allow you to achieve even more impressive results. “But she has a few “buts,” warns Vadim Bobylev, a personal trainer. – It is designed for a person who is sufficiently prepared and practically healthy. Stair training is contraindicated for problems with the spine, back pain, varicose veins, high blood pressure, and excess weight. In addition, such activities can be dangerous if the stairs have potholes. Otherwise, this is an excellent interval training, which is also easy to diversify. Having risen to the landing, you can, for example, do a “stepping exercise” on it, jump 10 times, trying to reach a leaf or twig, use the bottom step as a step platform, climbing up and down on it in different ways.” Be sure to start this challenging workout with a warm-up and stretching, and finish with a cool-down to help restore your heart rate - a short walk or jog.