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Losing the suggested amount of calories can be tough.

Some people do not even want to go to the gym.

If you are one of them have no fear, we are here to help you.

With our 11 Ways to Burn 500 calories without weights, you are guaranteed success even without a gym or buying dumbbells or barbells.

1. Walking

Our basic and natural activity.

Walking is something our ancestors had to do all the time.

They couldn’t just walk up to a mall and buy something.

They had to either farm it themselves or hunt it down.

This means that they spent a large part of their day on their feet.

Unlike our ancestors, we, on average, spend our days mostly sedentary.

But walking can be a great way to burn off those extra, pesky 500 calories.

In just two hours of walking you can burn up to 500 calories.

Depending on your age and weight it can be even more than that.

Enjoy a stroll in nature.

Walks in nature can also have a mental benefit, apart from helping you lose weight

2. Running


If you like to be out in the open, but lack enough time to make it count, try switching from walking to running.

In just under an hour of running, you can double your calories burned from 200 when walking to 500 plus.

If you are really short on time, try doing sprints for half an hour.

Doing an intense workout without weights such as sprints is a great way to burn those pesky 500 calories, but also to improve your cardiovascular system.

3. Swimming

To burn as many calories as possible, you need to move as much as possible.

Swimming is a great way to move every inch of your body.

In just 50 minutes of swimming, you can burn 500 calories.

Further benefits of swimming are a stronger immune and cardiovascular system, improved flexibility and more muscle endurance.

4. Cycling

A great way to burn calories but also get enough fresh air and sunlight in just under an hour.

You can burn more than 500 calories while exploring nature all around you, or spending a delightful time with a friend or someone outside.

Cycling is also great for lung capacity, a decrease in stress, improved posture, and improved coordination.

Many of us, due to our jobs have problems with mobility and joint health, cycling can fix that issue as well.

5. Dancing

Losing 500 calories can be hard work.

Or at least that is the first thing that comes to mind to many of us.

But that does not need to be the case.

Losing a huge amount of calories can be very fun indeed.

Dancing is a great example of that and it is the most entertaining out of our 11 ways to burn 500 calories without weights.

You can enroll yourself in one of many dance classes.

Alone, if you are looking to meet new people, or with a few friends who share the same fitness goals as you do.

If you are still too shy to do it, just do it at home.

Play some of your favorite songs for an hour or so and enjoy yourself.

6. Volleyball

Sixth on our list is another sport that helps workout almost every muscle in your body.

To an untrained eye, volleyball can seem like a sport with much standing around.

But that isn’t true.

It is a very dynamic and intense sport, with many rapid and explosive movements.

The more strain you put on your body the more weight you will lose.

An hour of volleyball can be the difference between failing and attending your fitness goals.

It can also help with the flexibility of your arms and shoulders.

7. HIIT workout

According to many, HIIT workouts are the best way to burn fat, in the least amount of time.

A great thing about this type of exercise, along with the little time it takes, is how creative it can be.

You can do just one or combine many types of exercises.

The point of HIIT is doing high-intensity training with intervals.

During one interval you give it your all, during the next you rest.

In just half an hour of a 10-20 interval training, you can lose up to 500 calories.

HIIT is also great for the health of your lungs and heart.

8. Aerobics


Much like volleyball or swimming, aerobics can work your whole body.

Depending on the intensity of your aerobics class you can lose up to 500 calories per hour.

It is also a wonderful way to decrease blood pressure and control your blood sugar levels.

As with every exercise without weights that raises your heartbeat it is a great way to improve the health of your lungs and your cardiovascular system.

9. Using the stairs

One of the most practical, everyday way on our list of 11 ways to burn 500 calories without weights.

If you work at a place or live at a place that has many stairs you are in luck.

Walking on the stairs can triple your burned calories when compared to walking on a level surface.

Use them to your advantage.

Just half an hour to 40 minutes of walking on stairs, with the tempo of your choosing, can burn those annoying 500 calories.

10. Jumping rope

A staple on many exercise routines without weights, jumping rope is a fun way to lose more than 500 calories in an hour.

Depending on the intensity of your jumping you can burn up to 200 calories in 10 minutes!

That puts your hour total well over 500, more than doubling it to 1200 calories per hour of intense jumping rope.

It is also a great way to shape your calves, thighs and improve the health and flexibility of your joints.

11. Basketball

The final entry on our list is a fun, explosive sport.

Like swimming and volleyball, playing basketball can engage every muscle you have in your body.

It will not just engage them, it will probably help you push them to their limits.

In 50 minutes of playing basketball, you can lose up to 500 calories.

It is also a wonderful way to improve the flexibility and health of every joint in your body, from ankles and knees to elbows.

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