500 Calorie Burning Workout

Effective weight loss cardio exercise workout routine that can help you to burn 500 calories and speed up your metabolism at home. Try these total body fitness exercises if you really need to burn stomach fat and get rid of excess weight.

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Workout Info

Calorie Burn: 312 - 520

Workout Duration: 40 Minutes

Workout Type: weight loss

Exercise Frequency: 4 Days a Week

Workout Routine Snippet

  1. Pectoral Flyes + High Knee March - 50 seconds
  2. Pectoral Flys + Side Step - 50 seconds
  3. Side step + Leg rotation - 50 seconds
  4. Squat + butt kick - 50 seconds
  5. Rest: 10 seconds
  6. Side lunges - 25 seconds - Left 25 seconds - Right
  7. Rest: 10 seconds
  8. Jump Jump + High punch - 50 seconds
  9. Rest: 10 seconds
  10. Side lunges with ankles touch - 50 seconds
  11. Rest: 10 seconds
  12. Jump Jump + leg rotation - 50 seconds
  13. Rest: 10 seconds
  14. Jump twist - 50 seconds
  15. Rest: 10 seconds
  16. Step Up - 25 seconds - Left 25 seconds - Right
  17. Rest: 10 seconds
  18. Jump + Full side crunch - 50 seconds
  19. Rest: 10 seconds
  20. Standing twist - 50 seconds
  21. Rest: 10 seconds
  22. Side Lunge + Knee Kick - 25 seconds - Left 25 seconds - Right
  23. Rest: 10 seconds
  24. High knee run + Front punch - 50 seconds
  25. Rest: 10 seconds
  26. Standing Full Side Crunch - 50 seconds
  27. Rest: 10 seconds
  28. Running Jack - 50 seconds
  29. Rest: 10 seconds
  30. Front Lunges - 25 seconds - Left 25 seconds - Right
  31. Water Break 15 seconds
  32. Rest: 10 seconds
  33. Cross Crunch - 50 seconds
  34. Rest: 10 seconds
  35. Back cross lunges - 50 seconds
  36. Rest: 10 seconds
  37. Crunch cross Outstretched Leg - 25 seconds - Left 25 seconds - Right
  38. Rest: 10 seconds
  39. Side lunges + front lunges - 25 seconds - Left 25 seconds - Right
  40. Rest: 10 seconds
  41. Standing Cross Crunch - 50 seconds
  42. Rest: 10 seconds
  43. High punch - 50 seconds
  44. Rest: 10 seconds
  45. Jump Squat - 50 seconds
  46. Rest: 10 seconds
  47. Standing Knee Touch Crunch - 60 seconds
  48. Rest: 10 seconds
  49. Jumping Jacks + Squat - 50 seconds
  50. Rest: 10 seconds
  51. Standing Crunch with Outstretched Leg - 60 seconds
  52. Rest: 10 seconds
  53. Full standing twist - 60 seconds
  54. Rest: 10 seconds
  55. Climbing plank + Rotation - 25 seconds - Left 25 seconds - Right
  56. Rest: 10 seconds
  57. Standing side crunch - 50 seconds
  58. Rest: 10 seconds
  59. Climbing plank touching the ground - 50 seconds
  60. Rest: 10 seconds
  61. Standing Hip Abduction + Back Cross Lunge - 25 seconds - Left 25 seconds - Right
  62. Rest: 10 seconds
  63. Side Lunges with jump - 50 seconds
  64. Rest: 10 seconds
  65. Side Step + Lateral shoulder raises - 50 seconds
  66. Rest: 10 seconds
  67. Front lunges + squat - 50 seconds
  68. Water Break 15 seconds
  69. Rest: 10 seconds
  70. Standing Quad Stretch - 30 seconds - Left 30 seconds - Right
  71. Rest: 10 seconds
  72. Iliopsoas stretch - 30 seconds - Left 30 seconds - Right
  73. Rest: 10 seconds
  74. Chest stretch single arm - 15 seconds - Left 15 seconds - Right
  75. Rest: 10 seconds
  76. Arms, Shoulders and Dorsal Stretches - 30 seconds

Step by Step Exercise Routine

WARM UP

1 Pectoral Flyes + High Knee March 50 seconds

2 Pectoral Flys + Side Step 50 seconds

3 Side step + Leg rotation 50 seconds

4 Squat + butt kick 50 seconds

WORKOUT

Rest: 10 seconds

5 Side lunges 25 seconds - Left 25 seconds - Right

Rest: 10 seconds

6 Jump Jump + High punch 50 seconds

Rest: 10 seconds

7 Side lunges with ankles touch 50 seconds

Rest: 10 seconds

8 Jump Jump + leg rotation 50 seconds

Rest: 10 seconds

9 Jump twist 50 seconds

Rest: 10 seconds

10 Step Up 25 seconds - Left 25 seconds - Right

Rest: 10 seconds

11 Jump + Full side crunch 50 seconds

Rest: 10 seconds

12 Standing twist 50 seconds

Rest: 10 seconds

13 Side Lunge + Knee Kick 25 seconds - Left 25 seconds - Right

Rest: 10 seconds

14 High knee run + Front punch 50 seconds

Rest: 10 seconds

15 Standing Full Side Crunch 50 seconds

Rest: 10 seconds

16 Running Jack 50 seconds

Rest: 10 seconds

17 Front Lunges 25 seconds - Left 25 seconds - Right

Water Break 15 seconds

Rest: 10 seconds

18 Cross Crunch 50 seconds

Rest: 10 seconds

19 Back cross lunges 50 seconds

Rest: 10 seconds

20 Crunch cross Outstretched Leg 25 seconds - Left 25 seconds - Right

Rest: 10 seconds

21 Side lunges + front lunges 25 seconds - Left 25 seconds - Right

Rest: 10 seconds

22 Standing Cross Crunch 50 seconds

Rest: 10 seconds

23 High punch 50 seconds

Rest: 10 seconds

24 Jump Squat 50 seconds

Rest: 10 seconds

25 Standing Knee Touch Crunch 60 seconds

Rest: 10 seconds

26 Jumping Jacks + Squat 50 seconds

Rest: 10 seconds

27 Standing Crunch with Outstretched Leg 60 seconds

Rest: 10 seconds

28 Full standing twist 60 seconds

Rest: 10 seconds

29 Climbing plank + Rotation 25 seconds - Left 25 seconds - Right

Rest: 10 seconds

30 Standing side crunch 50 seconds

Rest: 10 seconds

31 Climbing plank touching the ground 50 seconds

Rest: 10 seconds

32 Standing Hip Abduction + Back Cross Lunge 25 seconds - Left 25 seconds - Right

Rest: 10 seconds

33 Side Lunges with jump 50 seconds

Rest: 10 seconds

34 Side Step + Lateral shoulder raises 50 seconds

Rest: 10 seconds

35 Front lunges + squat 50 seconds

Water Break 15 seconds

COOL DOWN

Rest: 10 seconds

36 Standing Quad Stretch 30 seconds - Left 30 seconds - Right

Rest: 10 seconds

37 Iliopsoas stretch 30 seconds - Left 30 seconds - Right

Rest: 10 seconds

38 Chest stretch single arm 15 seconds - Left 15 seconds - Right

Rest: 10 seconds

39 Arms, Shoulders and Dorsal Stretches 30 seconds