weight loss workout with kettlebell

When it comes to losing weight, sticking the age-old formula of “calories in < calories burned = weight loss” is always useful. If you want to lose 1 pound of fat, then you ought to burn 3,500 calories. For this calories deficit, you could distribute it over seven days, which means you have to burn 500 calories per day. Read on to find out next!

You just have to spend few minutes on exercise. Give a read to this post and know about these exercises with which you can easily burn 500 calories, they help you to lose weight, feel energetic, and even make you more proactive. You just have to add an advanced weight loss calorie calculator by calculator-online.net into your weight loss plan; this gadget track your daily calorie deficit.

Four Exercises to Help Burn Calories


Running is at the top of the list when it comes to calories deficit. It is something that helps to burn more than 500 calories concerning your body weight, distance, speed, and time. If you weigh 120 pounds and run at 12 mph, then your calorie deficit is around 545 calories.

However, initially, it is not possible to keep running at 12 mph. So, you should have to practice interval running. You ought to jog at 8 mph for a minute and sprint at 12-14 mph for 10 seconds. And, you ought to repeat a maximum for 30 minutes. You have to take at least two 30 second breaks and walk at 6 mph.


Swimming is an ideal exercise for fat-burning and fully-body toning. If you weigh 130 pounds, then you have to swim (freestyle) at a faster pace maximum for 30 minutes, it will help you to burn around 445 calories. You ought to try various strokes to get in shape in no time. Keep your weight-loss planner and track your calories to lose weight quickly.

Body Weight Workouts

Yes, there is no need for any equipment to burn 500 calories – just your body’s weight. There are hundreds of exercises that you can do – includes jump squats, plank toe taps, crawling, push-ups, mountain climbers, spider climbers, burpees, high knees, jumping crossbody leg kicks, leg drops, crunches, jumping lunges, skater lunges, etc. These all exercises work as amazing calorie burners. Stick with any combination of these and track your calorie deficit using calories per day calculator.


If you repeat the sets of quick and high-intensity exercise for a short time, then it will help to burn fat more effectively than regular cardio exercises.

For example; when it comes to squat jumps and high knees, you have to do 12 squats at a higher intensity, take 10 seconds rest, and repeat 2 more sets. Right after, you have to take 10 seconds rest and do 20 high knees at high intensity. Again, you have to take rest for 10 seconds and repeat 2 more sets.

Five Weight Loss Machines You Should Try Out:


If you want to achieve healthy weight loss goals, then a treadmill has to be a part of your daily workout regime. Yes, a treadmill is ideal for burning calories. Experts reveal that the treadmill promotes healthy weight loss as it stimulates movements like running and walking. Get your efficient weight loss tracker and stick with your treadmill.

  • Remember that, avoid to hold the treadmill’s side handles while running or walking on its belt
  • And, boost your speed and don’t take rest on it during a workout

Stationary Bicycle

Stationary bicycles are one of the best equipment for healthy weight loss; you can utilize them in your gym area, balcony, veranda, or room. Optimistic studies reveal that stationary bicycles help burns lots of calories.

Rowing Machine

Rowing machines truly work incredibly.  It is an ideal machine to get the best out of your cardio and weight loss programs. It is the best machine to burn more calories and to achieve healthy weight loss goals.

“The rowing machine is a great full-body workout as long as you maintain strong form. Weight loss is best achieved with consistency, writes Eric Haalo on his site about rowing machines for home workouts.  Although rest days are important make sure you aim for at least a 30 min workout anywhere from 4 to 6 times a week. ”

Stepper Machine

Stepper Machine is one of the best machines that aid weight loss. And, this machine specifically targets your abs and legs in a very effective way. You can easily burn calories with the ease of this machine and also help to strengthen your upper body.

Ab Roller Machine

You can burn calories using an Ab roller machine; it is unique and lightweight equipment that is suitable for indoor abdominal exercises. It helps to tones the muscles of the stomach and waist and even helps to reduce extra flab.

Final Thoughts

Weight loss doesn’t have to be a mystery. Burning more calories than you consume each day is the simple formula for weight loss that works without any mysterious metabolic explanation. Any weight loss plan, especially if the caloric restriction is at play, poses certain health risks.

The tips and ideas presented here should all be considered conversationally with your doctor before starting a weight loss program. Another important consideration is the cost of using certain workout machines. Companies like Peloton have helped offer more affordable home-purchase options, with companies like CALIBER delivering bespoke 1-1 online workout there has never been a more affordable and convenient time to get in shape. Gym memberships can also provide an affordable way to access quality workout equipment

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