500 Calorie Full Body Workout At Home

Burn 500 calories with this total body weight loss cardio workout that is designed to slim down and have a toned body. Try these perfect belly fat loss training exercises if you really want to shape your body.

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Workout Info

Calorie Burn: 335 - 559

Workout Duration: 43 Minutes

Workout Type: weight loss

Exercise Frequency: 4 Days a Week

Workout Routine Snippet

  1. High Knee March - 50 seconds
  2. Side step + Shoulder Press - 50 seconds
  3. Side step + Front punch - 50 seconds
  4. Sumo Squat - 50 seconds
  5. Rest: 15 seconds
  6. Side Lunges with Raised Leg - 25 seconds - Left 25 seconds - Right
  7. Rest: 15 seconds
  8. Jumping Jack - 50 seconds
  9. Rest: 15 seconds
  10. Side lunges - 25 seconds - Left 25 seconds - Right
  11. Rest: 15 seconds
  12. Jumping Jacks + Lateral Punch - 25 seconds - Left 25 seconds - Right
  13. Rest: 15 seconds
  14. Step Up - 25 seconds - Left 25 seconds - Right
  15. Rest: 15 seconds
  16. One-Leg Hops - 25 seconds - Left 25 seconds - Right
  17. Rest: 15 seconds
  18. Rear Lunges - 50 seconds
  19. Rest: 15 seconds
  20. Jumping cross crunch - 50 seconds
  21. Rest: 15 seconds
  22. Standing full side crunch + side kick - 25 seconds - Left 25 seconds - Right
  23. Rest: 15 seconds
  24. Rear lunges + Knee kick - 25 seconds - Left 25 seconds - Right
  25. Rest: 15 seconds
  26. High Knee Run - 50 seconds
  27. Rest: 15 seconds
  28. Full standing twist - 50 seconds
  29. Rest: 15 seconds
  30. High knee run with twist - 50 seconds
  31. Rest: 15 seconds
  32. Back cross lunges - 50 seconds
  33. Water Break 15 seconds
  34. Rest: 15 seconds
  35. Crunch cross Outstretched Leg - 25 seconds - Left 25 seconds - Right
  36. Rest: 15 seconds
  37. Front lunges without step - 25 seconds - Left 25 seconds - Right
  38. Rest: 15 seconds
  39. Criss Cross - 50 seconds
  40. Rest: 15 seconds
  41. Squat + Rear lunges - 50 seconds
  42. Rest: 15 seconds
  43. High punch - 50 seconds
  44. Rest: 15 seconds
  45. Standing Cross Crunch - 50 seconds
  46. Rest: 15 seconds
  47. High Knee Run + Squats - 50 seconds
  48. Rest: 15 seconds
  49. Standing Knee Touch Crunch - 50 seconds
  50. Rest: 15 seconds
  51. Side step squat + Jump - 50 seconds
  52. Rest: 15 seconds
  53. Standing Crunch with Outstretched Leg - 50 seconds
  54. Rest: 15 seconds
  55. Standing Full Side Crunch - 50 seconds
  56. Rest: 15 seconds
  57. Spiderman Plank - 50 seconds
  58. Rest: 15 seconds
  59. Standing side crunch - 50 seconds
  60. Rest: 15 seconds
  61. Plank with high speed climbing - 50 seconds
  62. Rest: 15 seconds
  63. Side lunges + front lunges - 25 seconds - Left 25 seconds - Right
  64. Rest: 15 seconds
  65. Alternating Jumping Lunges - 50 seconds
  66. Rest: 15 seconds
  67. Side Step + Lateral shoulder raises - 50 seconds
  68. Rest: 15 seconds
  69. Side lunges + Jump - 50 seconds
  70. Water Break 15 seconds
  71. Rest: 5 seconds
  72. Quad Stretch - 25 seconds - Left 25 seconds - Right
  73. Rest: 5 seconds
  74. Iliopsoas stretch - 25 seconds - Left 25 seconds - Right
  75. Rest: 5 seconds
  76. Arms and Chest Stretches - 30 seconds
  77. Rest: 5 seconds
  78. Stretching arms, chest and shoulders - 30 seconds

Step by Step Exercise Routine

WARM UP

1 High Knee March 50 seconds

2 Side step + Shoulder Press 50 seconds

3 Side step + Front punch 50 seconds

4 Sumo Squat 50 seconds

WORKOUT

Rest: 15 seconds

5 Side Lunges with Raised Leg 25 seconds - Left 25 seconds - Right

Rest: 15 seconds

6 Jumping Jack 50 seconds

Rest: 15 seconds

7 Side lunges 25 seconds - Left 25 seconds - Right

Rest: 15 seconds

8 Jumping Jacks + Lateral Punch 25 seconds - Left 25 seconds - Right

Rest: 15 seconds

9 Step Up 25 seconds - Left 25 seconds - Right

Rest: 15 seconds

10 One-Leg Hops 25 seconds - Left 25 seconds - Right

Rest: 15 seconds

11 Rear Lunges 50 seconds

Rest: 15 seconds

12 Jumping cross crunch 50 seconds

Rest: 15 seconds

13 Standing full side crunch + side kick 25 seconds - Left 25 seconds - Right

Rest: 15 seconds

14 Rear lunges + Knee kick 25 seconds - Left 25 seconds - Right

Rest: 15 seconds

15 High Knee Run 50 seconds

Rest: 15 seconds

16 Full standing twist 50 seconds

Rest: 15 seconds

17 High knee run with twist 50 seconds

Rest: 15 seconds

18 Back cross lunges 50 seconds

Water Break 15 seconds

Rest: 15 seconds

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

Rest: 15 seconds

20 Front lunges without step 25 seconds - Left 25 seconds - Right

Rest: 15 seconds

21 Criss Cross 50 seconds

Rest: 15 seconds

22 Squat + Rear lunges 50 seconds

Rest: 15 seconds

23 High punch 50 seconds

Rest: 15 seconds

24 Standing Cross Crunch 50 seconds

Rest: 15 seconds

25 High Knee Run + Squats 50 seconds

Rest: 15 seconds

26 Standing Knee Touch Crunch 50 seconds

Rest: 15 seconds

27 Side step squat + Jump 50 seconds

Rest: 15 seconds

28 Standing Crunch with Outstretched Leg 50 seconds

Rest: 15 seconds

29 Standing Full Side Crunch 50 seconds

Rest: 15 seconds

30 Spiderman Plank 50 seconds

Rest: 15 seconds

31 Standing side crunch 50 seconds

Rest: 15 seconds

32 Plank with high speed climbing 50 seconds

Rest: 15 seconds

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

Rest: 15 seconds

34 Alternating Jumping Lunges 50 seconds

Rest: 15 seconds

35 Side Step + Lateral shoulder raises 50 seconds

Rest: 15 seconds

36 Side lunges + Jump 50 seconds

Water Break 15 seconds

COOL DOWN

Rest: 5 seconds

37 Quad Stretch 25 seconds - Left 25 seconds - Right

Rest: 5 seconds

38 Iliopsoas stretch 25 seconds - Left 25 seconds - Right

Rest: 5 seconds

39 Arms and Chest Stretches 30 seconds

Rest: 5 seconds

40 Stretching arms, chest and shoulders 30 seconds