Burning 500 calories in a day is achievable for many people by spreading movement throughout the day. Brisk walking, cycling, swimming, or short runs (depending on fitness) can contribute. A sustainable approach is not relying on one intense session, but increasing total daily activity: aiming for 8–12k steps, adding 10-minute post-meal walks, and doing resistance training 2–3 times per week. Consistency is the key. Also, if you “reward” yourself by overeating after burning calories, progress disappears. Manage burn and intake together.