How to Burn 500 Calories in 45 Minutes

Updated 09/23/16

Burning 500 calories is no easy feat, as anyone who’s taken an intense cardio class can attest to. Burning 500 calories in 45 minutes sounds just too good to be true (or the stuff of nightmares, depending on your current physical state). Though you could easily find a workout class to help you achieve this lofty goal, sometimes we just want to burn 500 calories from the comfort of our own gym, on our own time—is that too much to ask? No, fitness buffs, indeed it is not. We have heard your cries and enlisted Derek DeGrazio, celebrity trainer and managing partner of Barry’s Bootcamp Miami Beach and Midtown Miami, to help you burn major calories straight from your treadmill.

Keep scrolling to see the intense interval running plan to make those calories burn, burn, burn.

KEY:

Beginner:
Jog 5.0. Run 6.0. Strong Run 7.0. Sprint 8.0+.

Intermediate:
Jog 6.0. Run 7.0. Strong Run 8.0. Sprint 9.0+.

Beginner:
Jog 5.0. Run 6.0. Strong Run 7.0. Sprint 8.0+.

Intermediate:
Jog 6.0. Run 7.0. Strong Run 8.0. Sprint 9.0+.

Advanced:
Jog 7.0. Run 8.0. Strong Run 9.0. Sprint 10.0+.

The reason this interval running plan works so much better than, say, running in place the whole time? “A 30-minute jog will give you 30 minutes of a metabolic boost and that’s it,” DeGrazio explains. “It’s better than doing nothing. However, a 20-minute high-intensity interval workout will burn more calories during the workout, burn more fat throughout the day, and give you a metabolic boost for two to three days afterward, where you will continue to burn fat.” You can see which option yields the best results.

Feel free to start slowly and complete as much of this 45-minute workout as you can. You’ll find that each time you do this run, you’ll be able to get further and further. Happy burning!

Related Stories