How to burn 1000 calories a day with exercise / workout?


Want to ramp up your workout and burn 1000 calories a day? Burning an extra 1000 calories daily can help boost weight loss and increase your calorie deficit for more effective fat burning. While burning 1000 calories in a single workout may seem daunting for some, there are actually many achievable ways to burn 1000+ calories per day through exercise.

In this lengthy article, we’ll break down exactly how many calories popular exercises burn per hour, how to safely burn 1000 calories daily through your workout regimen, provide sample exercise plans to help you torch up to 1000 calories a day, and share actionable tips to help you meet your high calorie burning goal. Let’s dive in!

How to burn 1000 calories a day with exercise / workout?

Determining Your Daily Calorie Burning Goal

Before creating an exercise plan to burn 1000 calories daily, it's important to determine if this is an appropriate and sustainable goal for you. Here are some key factors to consider:

  • Current fitness level: If you are new to working out, just getting back into exercise after a break, or have an injury, a 1000 calorie/day goal may be unrealistic in the beginning. Build a base fitness level first focusing on consistency, then gradually increase the challenge.
  • Body size: Larger bodies naturally burn more calories during workouts compared to smaller frames. A good benchmark is your weight - for every 10 lbs of body weight, you can expect to burn an additional 100 calories exercising per day.
  • Diet and nutrition: To safely burn 1000 calories daily through activity, you need to ensure you are eating enough to support your workouts. Consuming enough healthy calories and nutrients will fuel you properly and help prevent burnout.
  • Rest and recovery: Listening to your body and scheduling adequate rest days is crucial when training hard. Allow proper recovery between high intensity workouts to help avoid overtraining.

Aim to find the sweet spot where burning 1000 calories daily feels challenging yet sustainable long-term for your body. Be prepared to modify as needed based on how you feel. Now let's explore how to design an effective 1000 calorie burning workout plan.

How Many Calories Does Exercise Burn Per Hour?

Before creating a plan to burn 1000 calories a day, it helps to understand approximately how many calories common workouts burn per hour. Here's a detailed look:

  • Walking - A 155 pound person will burn around 167 calories per hour walking at a moderate pace of 3.5 mph. Walking faster at 4.5 mph burns about 314 calories per hour. You can burn more calories walking when you increase the incline or wear a weighted vest too.
  • Jogging - Jogging at 5 mph burns around 532 calories per hour for a 155 lb individual. Picking up the pace to 6 mph will incinerate about 639 calories per hour. Jogging burns more calories the faster you can run.
  • Running - Running at paces like 8 mph allows you to burn more calories per hour. A 155 lb runner burns around 861 calories running 8 minute miles.
  • Swimming - Expect to burn 409-716 calories per hour swimming depending on your weight and exertion level. Intensity makes a big impact on calories burned swimming.
  • Biking - Cycling at a casual 10 mph pace burns around 372 calories per hour. But biking faster at 12-14 mph ramps up the burn to 594 calories per hour depending on your weight.
  • Elliptical - Using the elliptical trainer on high resistance for an hour can torch anywhere from 737-840 calories per hour. The elliptical provides both cardio and lower body toning benefits.
  • HIIT Workouts - High intensity interval training workouts alternate burst of intense exercise with recovery periods. HIIT can burn over 1000 calories per hour due to the afterburn effect.
  • Strength Training - Lifting weights burns approximately 112-224 calories for a 30 minute strength training session, depending on the exercises. The more muscle you build, the more fat burning potential.

As you can see, low impact cardio like walking burns the fewest calories, while intense full body exercises like HIIT can burn over 1000 calories in just 60 minutes. This is why HIIT is one of the most time efficient ways to burn 1000+ calories a day.

Is It Possible (or Safe) to Burn 1000 Calories in One Workout?

While it's theoretically possible for some very fit individuals to burn 1000 calories in a single 90-120 minute high intensity workout, this isn't typically recommended or sustainable for most people.

Attempting to burn 1000 calories in one session can quickly lead to overtraining, burnout, injury, fatigue, and may cause you to under fuel your body the rest of the day. It requires near maximum effort for an extended time period, which most beginner and intermediate exercisers will not be able to safely sustain.

A safer approach is to burn your target of 1000 calories through a combination of cardio, strength training, and extra activity throughout the day. Breaking up your workouts avoids overtaxing any one part of the body. It also gives you more flexibility to get in an intense workout when you feel up for it, and take it easier when needed.

For most people seeking to burn 1000 calories daily, the healthiest strategy is to aim for an average calorie burn by doing 2-3 focused workouts per day supplemented with additional active movement.

How Many Calories You Can Burn Per Day

The number of calories you can realistically burn per day depends primarily on your body size, workout intensity and length, exercise type, and effort level.

Here’s a rough estimate of how many calories people of different weights can expect to burn through exercise per day:

  • 125 lb person: Burns around 640-960 calories per day through exercise.
  • 155 lb person: Can burn approximately 800-1200 calories per day working out.
  • 185 lb person: Could burn 1000-1400 calories per day through exercise.
  • 225 lb person: May burn 1200-1600 calories in daily workouts.

These ranges account for differences in workout intensity, length, and effort. As you can see, the more you weigh, the more calories you’ll naturally burn during workouts. This is because it takes more energy to move a larger body.

However, significant calorie burn is still very possible for lighter people who workout vigorously and build substantial muscle. cardio exercise choices also impact calories burned, which we'll explore next.

How to Choose the Best Cardio Exercise to Burn 1000 Calories

All types of cardio can help you burn 1000 calories daily, but some are more time efficient than others. Here are some of the best options:

HIIT - High intensity interval training works by alternating quick bursts of intense exercise with short rest periods. HIIT maximizes EPOC (excess post-exercise oxygen consumption), which is the after burn you get for hours after a workout. Just 30-40 minutes of HIIT can burn 600-1000+ calories.

Running - Running is one of the most effective calorie scorching exercises. At paces like 8 mph, you can burn 900+ calories per hour. Include some sprints and hills for extra burn. Be sure to build up your mileage gradually to avoid injury.

Swimming - The water provides challenging resistance that amplifies your calorie burn. You can burn up to 716 calories an hour swimming at a strong pace. Interval swim workouts are extremely effective too.

Jumping Rope - Jumping rope is an often overlooked killer cardio calorie burner. Expect to torch well over 800 calories per hour, especially if incorporating double unders and variations. It's low impact too.

Rowing - Rowing works the arms, legs, core, and cardio. Maintaining a vigorous pace on the rowing machine can result in burns of 800+ calories per hour for a 185 lb person.

Kettlebells - Kettlebell workouts like swings, cleans, and snatches provide huge full body calorie burn. You can burn over 13 calories a minute swinging a kettlebell vigorously.

Mix up these top calorie burning cardio exercises to conquer your daily 1000 calorie goal.

Strength Training - An Essential Component for Burning 1000 Calories

While cardio is effective for burning calories in the moment, it's not the only training method you should be incorporating if you want to burn 1000 calories daily. Strength training is essential for boosting your overall calorie burn in several key ways:

Builds Muscle - The more muscle you have, the more calories your body burns around the clock. For each pound of muscle gained, your body burns up to 50 extra calories per day at rest. Over time, gaining several pounds of muscle can add hundreds of calories to your daily energy expenditure.

Increases EPOC - Strength training causes a minor afterburn effect, sustaining an elevated calorie burn after your workout ends. This effect is magnified when you combine strength moves with cardio.

Improves Work Capacity - Getting stronger allows you to work harder and longer during cardio, leading to greater calorie expenditure. Strength training combats fatigue and improves endurance.

Spikes Metabolism - Heavy compound lifts like squats, deadlifts, and bench press ramp up your metabolic rate immediately after training. Your metabolism can remain elevated for 24-48 hours post-lifting.

Aim for 2-4 strength sessions per week to complement your cardio. Opt for total body moves like squats, lunges, push-ups, and rows using challenging resistance.

Nutrition Tips for Fueling Your Workouts

To safely sustain burning 1000 calories a day through activity, you have to eat enough to support your workouts. Here are some top nutrition tips for high calorie burning exercisers:

  • Consume enough calories daily so you don't under fuel. Active individuals need more calories, not less.
  • Eat sufficient carbs to fuel your workouts. About 3-5 grams of carbs per pound is a good starting point. Time carbs around your training session.
  • Protein intake should be higher around 0.8-1 gram per pound to repair and build muscle. Emphasize lean proteins like chicken, fish, Greek yogurt, eggs and protein powder.
  • Healthy fats like avocado, nuts, olive oil, and nut butters regulate hormones and help you recover. 20-30% of calories from fat is recommended.
  • Eat a mix of complex carbs, lean proteins and healthy fats every 3-4 hours. This provides sustained energy and stable blood sugar.
  • Hydrate well by drinking about half your body weight in ounces of water daily, more if training intensely.

Proper nutrition fills up your energy reserves so your body has the resources needed to get through high calorie burning workouts. Pay equal attention to your diet as your training.

Sample Workouts to Burn 1000 Calories Per Day

To give you an idea of how to safely structure your workouts to burn 1000+ calories daily, here are three sample high calorie burning exercise plans:

Sample Workout Plan 1:

  • AM: 60 minute HIIT workout: 800 calories
  • PM: 60 minute strength training session: 300 calories
  • Daily activity: 30 minute walk + taking stairs: 150 calories
  • Total Calories Burned: 1250

Sample Workout Plan 2:

  • AM: 30 minute HIIT workout: 600 calories
  • AM: 30 minutes jogging: 300 calories
  • PM: 60 minute Zumba class: 600 calories
  • Daily activity: 30 minute walk: 150 calories
  • Total Calories Burned: 1650

Sample Workout Plan 3:

  • AM: 45 minute strength training session: 220 calories
  • AM: 30 minutes elliptical: 370 calories
  • PM: 60 minute spin class: 600 calories
  • Daily activity: 45 minute walk: 250 calories
  • Total Calories Burned: 1440

As you can see, each plan incorporates a mix of challenging cardio, strength training, and additional lower intensity activity through the day like walking. This trains your body thoroughly without overtaxing any one part, and divides up the calorie burn for more achievable results.

Feel free to mix up the activities based on your preferences and available equipment to keep your routine fresh! The key is consistently using a variety of high intensity training methods.

Top 10 Tips to Burn 1000 Calories a Day

Now that you understand the workout strategies to burn 1000+ calories daily, here are some additional expert tips:

  1. Mix Up Your Cardio - For maximum calorie torching power, rotate between HIIT, running, biking, swimming, jump rope, and rowing workouts.
  2. Include Strength Training - Lift 2-4x per week focusing on total body compound exercises like squats, deadlifts, and push-ups. This builds muscle and spikes metabolism.
  3. Try New Exercise Classes - Variety is key, so take different classes like spin, bootcamp classes, martial arts, CrossFit, etc. The instructors will push you out of your comfort zone.
  4. Walk Daily - Walking is an easy way to rack up extra calorie burn over the course of a day. Get a fitness tracker to motivate you to walk farther.
  5. Choose Challenging Resistance - Whether lifting weights or using cardio machines, opt for heavier resistance and faster speeds to maximize calorie expenditure.
  6. Work Out In The Morning - Exercising first thing in the morning results in greater fat burn since your insulin sensitivity is higher after fasting all night.
  7. Do 2-A-Day Workouts - Breaking up your training into a morning cardio session and a strength/cardio session later burns more total calories.
  8. Crank Up Your Playlist - Listening to upbeat energizing music has been proven to enhance athletic performance and motivation to push harder.
  9. Recruit an Accountability Partner - Having a workout buddy or personal trainer adds external motivation to meet your 1000 calorie goal each day.
  10. Monitor Your Progress - Tracking your calories burned via activity trackers and pre-planning workouts removes guesswork so you stay on target.

Sticking with these strategies consistently, along with proper nutrition and rest, makes it very feasible for most people to safely burn 1000 calories daily through exercise. Just be sure to listen to your body and modify your workouts as needed.

The Bottom Line on Burning 1000 Calories Per Day

Burning 1000 calories a day through exercise is very achievable but requires commitment, consistency, hard work, and smart programming. By combining intense cardio sessions, resistance training, activity throughout the day, proper fueling and rest, you can absolutely meet and exceed this ambitious calorie burning goal.

Just remember to progress slowly to avoid overtraining. Start by adding one high intensity workout, then gradually increase your workout frequency, intensity and duration as your fitness improves. Patience and consistency are key - don't expect to burn 1000 calories daily right away. But stick with it, and you'll be torching calories like a pro in no time!

What are your best tips for hitting a goal to burn 1000+ calories in your daily workouts? Which calorie scorching exercises do you find most effective? 

What are exercises that burn the most calories?

Some exercises that burn a significant amount of calories include running, swimming, cycling, HIIT workouts, and jumping rope.

How many calories can I burn in a day?

The number of calories you burn in a day depends on various factors such as your weight, metabolism, activity level, and gender. On average, a person can burn around 1500-2000 calories per day.

Is it possible to burn 1000 calories in a day?

Yes, it is possible to burn 1000 calories in a day through a combination of intense exercises, such as HIIT workouts, running, or swimming, along with a balanced diet.

How long does it take to burn 1000 calories?

The time it takes to burn 1000 calories depends on the intensity of the exercise. High-intensity workouts like HIIT or running can help you burn 1000 calories in about 60-90 minutes, while less intense exercises may take a longer duration.

Which exercise machine or equipment can help burn more calories?

Exercise machines like treadmills, ellipticals, and stationary bikes can help you burn more calories as they engage multiple muscle groups and provide a higher intensity workout.

What are some exercises that can help me burn 1000 calories?

Some exercises that can help you burn 1000 calories include running, swimming, cycling, jumping rope, HIIT workouts, and circuit training.

Can I burn 1000 calories with a HIIT workout?

Yes, HIIT (High-Intensity Interval Training) workouts are known for their calorie-burning potential. A well-designed HIIT workout can help you burn up to 1000 calories in a shorter duration compared to other exercises.

How can I burn 1000 calories without exercise?

While exercise is the most effective way to burn calories, you can also burn calories throughout the day by staying active, increasing your NEAT (Non-Exercise Activity Thermogenesis), and consuming fewer calories through a healthy diet.

Can I burn 1000 calories with aerobic exercises?

Yes, aerobic exercises like running, cycling, dancing, or aerobics classes can help you burn a significant amount of calories and contribute to your goal of burning 1000 calories in a day.

How does losing weight relate to burning 1000 calories?

Losing weight requires creating a calorie deficit, which means burning more calories than you consume. Burning 1000 calories a day can contribute to this calorie deficit and help in weight loss.

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