6 Workouts that burn 500 calories each!

Many women mistakenly believe that the only way to lose weight is by going to the gym every day and spending hours on the treadmill or elliptical. And while many women suffer through these long, boring workouts, others refuse to do it, because they just don’t have the time or patience.

Here’s the good news- you don’t have to sacrifice precious hours of your life to get in a good workout! Actually, you can stop going to the gym completely and still lose weight. All you really need is yourself, a good training plan and the will and determination to go out and work hard for 20-30 minutes five to six days a week.

So are you ready to get started? We have 6 different challenging workouts for you to try, at the gym or outside, to burn 500 calories in 30 minutes or less!

Workout 1: Switch It Up

This workout can be performed outside or on a treadmill.

0-5 minutes: Warm-up, light jog

5-6 minutes: Pushups

6-8 minutes:  Run

8-9 minutes: Overhead squats

9-11 minutes: Run

11-12 minutes: Pushups

12-14 minutes: Run

14-15 minutes: Squat jumps

                                                                                                                     15-17 minutes: Run

                                                                                                                    17-18 minutes: Walking lunges

                                                                                                                    18-20 minutes: Run

                                                                                                                    20-25 minutes: Cool down, light jog

Workout 2: Cruel Circuit and Abs

Repeat this circuit 3 times. Take little to no rest between exercises.

20 Box or stair jumps

15 Jump lunges

10 Burpees

50 Mountain climbers

50 V-ups

100 Sit-ups

100 Leg raises

Rest 1 minute

Workout 3: Stairmaster

The best place for this workout is at track, using the bleachers to run up and down. Other options include a steep hill outside or treadmill incline (at least 5%).

0-5 minutes: Warm up, light jog

10-15 minutes: Sprint upstairs for 1 minute. Jog down. Rest for 20 seconds and repeat

15-20 minutes: 1 min sprint upstairs directly followed by 15 pushups. Jog down. Rest for 20 seconds and repeat.

20-25 minutes:  Pick a step or bos to jump up and down for 30 seconds. Rest for 30 seconds and repeat.

25-30 minutes: Cool Down, light jog

Workout 4: Upper Body Burn

Repeat each circuit 3-4 times. Take little or no rest between exercises.

Circuit 1

Explosive pushups x 15

Knees to elbows in plank position x 20

Dips (use a bench or chair) x 15

Circuit 2

Diamond pushups x 12

 Pike ups x 15

 Side plank with leg circles x 30 seconds each side

 Circuit 3

 Decline pushups (use bench or chair) x 15

Burpees x 10

 Alternating bicycles x 20

Workout 5: Lower Body Burn

Repeat each circuit 3-4 times. Take little or no rest between exercises.

Circuit 1

Speed squats x 15

Reverse lunges x 10 each leg

Leg lifts x 15

Circuit 2

Plie squat pulses x 20

                                                                   Lateral lunges x 10 each leg

                                                                   Mountain climbers x 20

                                                                Circuit 3

                                                          Jumps squats x 15

                                                       Walking lunges x 10

                                                        Scissor kicks x 20

Workout 5: Total Body Burn

Repeat each circuit 3-4 times. Take little or no rest between exercises.

Circuit 1

Pushup burpees x 15

Glute bridge with 1 leg raised x 10 each leg

Plank hold x 1 minute

Circuit 2

Lunge to pushup x 10 each leg

Russian twists with feet raised x 20

 Tuck jumps x 10

   Circuit 3

 Scorpion pushups x 15

Split jumps with arms overhead x 10 each side

Downward speed punching x 20