Which Cardio Workout Should You Choose to Burn 500 Calories?

If you're wondering how long it will take to burn 500 calories depending on different sports activities, this detailed comparison is for you! Whether you're a man (80 kg in this example) or a woman (70 kg in this example), you'll find the estimated time for each exercise here.

Discover which activity fits your schedule and fitness level best, based on intensity and type of workout. Activity #7 might surprise you!

 

1. Running

  • Moderate pace (8 km/h): About 40 to 50 minutes for a man, 45 to 55 minutes for a woman.

  • Fast pace (10 km/h): About 30 to 40 minutes for a man, 35 to 45 minutes for a woman.

Running is an excellent way to quickly burn calories, especially at a higher pace.

 
 

2. Swimming

  • Moderate breaststroke or crawl: About 35 to 45 minutes for a man, 40 to 50 minutes for a woman.

  • More intense swimming: About 25 to 35 minutes for a man, 30 to 40 minutes for a woman.

Swimming is a full-body workout that’s gentle on the joints while engaging all muscles.

 

3. Rowing Machine

  • Moderate intensity: About 40 to 50 minutes for a man, 45 to 55 minutes for a woman.

  • High intensity: About 30 to 40 minutes for a man, 35 to 45 minutes for a woman.

Rowing works both the upper and lower body, providing a great balance between endurance and calorie burn.

 
 

4. Echo Bike

  • Moderate intensity: About 35 to 45 minutes for a man, 40 to 50 minutes for a woman.

  • High intensity: About 20 to 30 minutes for a man, 25 to 35 minutes for a woman.

    The Echo Bike combines pedaling and arm movements, making it one of the quickest ways to burn calories through full-body engagement.

 
 

5. Elliptical

  • Moderate intensity: About 45 to 55 minutes for a man, 50 to 60 minutes for a woman.

  • High intensity: About 35 to 45 minutes for a man, 40 to 50 minutes for a woman.

The elliptical allows for calorie burning without joint impact while engaging both upper and lower body simultaneously.

 
 

6. Jump Rope

  • Moderate intensity: About 30 to 40 minutes for a man, 35 to 45 minutes for a woman.

  • High intensity: About 20 to 30 minutes for a man, 25 to 35 minutes for a woman.

Jump rope is an intense cardio workout that helps burn calories quickly while improving endurance.

 

7. Mini Exercise Bike

  • Moderate intensity: About 70 to 80 minutes for a man, 75 to 85 minutes for a woman.

  • High intensity: About 55 to 65 minutes for a man, 60 to 70 minutes for a woman.

The mini exercise bike is less intense than a regular bike but useful for longer sessions at moderate intensity.

 

8. Walking

  • Moderate pace (5 km/h): About 75 to 85 minutes for a man, 80 to 90 minutes for a woman.

  • Fast pace (6.5-7 km/h): About 60 to 70 minutes for a man, 65 to 75 minutes for a woman.

Although less intense, walking is an excellent way to burn calories over a longer period and is gentle on the joints.

 

9. Ski Erg

  • Moderate intensity: About 40 to 50 minutes for a man, 45 to 55 minutes for a woman.

  • High intensity: About 30 to 40 minutes for a man, 35 to 45 minutes for a woman.

    The Ski Erg effectively works the upper body while building endurance and strength.

 
 

10. Cycling

  • Moderate pace (16-19 km/h): About 50 to 60 minutes for a man, 55 to 65 minutes for a woman.

  • Faster pace (20-25 km/h): About 40 to 50 minutes for a man, 45 to 55 minutes for a woman.

Cycling, especially at a faster pace, is great for endurance and burning calories.

 
 

Conclusion: Which Activity Should You Choose to Maximize Your Time?

Depending on your preferences and the time you want to invest in your workouts, intense activities like jump rope, Echo Bike, or rowing allow you to burn calories quickly. If you opt for more moderate exercises like walking or the mini exercise bike, it will take more time, but these activities are still beneficial for long-term health.

Choose what best fits your goals and lifestyle!