Complete 1000-Calorie Workout Plan – How To Burn 1000 Calories A Day

The 1000 calorie workout aims to help you lose weight quickly by burning 1000 calories in one hour. But, like the memes on “Instagram vs. Reality,” the amount of calories burned in a day is quite different. In fact, trying to burn 1000 calories in a day through exercise can put you at risk of getting hurt. Therefore, it is important to know how you can burn 1000 calories a day safely. Keep reading to discover the truth.

1000 Calorie Workout Routine

Complete 1000-Calorie Workout Plan - How To Burn 1000 Calories A Day
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Burning 1000 calories per hour is a dream come true. Doing cardio or intense weightlifting for an hour every day can triple your hunger and consume much more food. Then, get ready for what you are getting into. This is what you need to know before starting a 1000 calorie workout.


High-intensity training is more shocking to burn more calories in a short period. Moderate or low-intensity exercise burns fewer calories.

You can compare walking with running. You will burn more calories in a 20-minute running session than you would if you walked the same duration.

However, you should also enjoy your training session and be able to continue with it. If you do high-intensity training that cannot go beyond a day, it will not serve that purpose.


Any form of exercise (buzzing, swimming, running or strength training) needs you to rest, even for 10 seconds. When you rest between exercises, it means you are not exercising for the full 60 minutes. This means that if you want to burn 1000 calories, you will have to exercise for at least 90 minutes.


Men tend to be more muscular and tend to burn more calories quickly. Muscles contain mitochondria, the cellular organelles that help convert glucose into usable energy.


If you are blessed with good genes, you probably do not need to exercise more to burn 1000 calories. To be more specific, have you noticed how anyone can lose kilos in two weeks while struggling to lose an inch of fat, even after four weeks? Burning 1000 calories a day can be a bit difficult for you, but don’t give up.

Actual weight

Your current weight and body composition are important when it comes to losing weight and burning calories. Body composition is the amount of fat, muscle, bones, and water that you have in your body. If you are muscular, you will tend to burn more calories in a short period.


Aging is a natural process. Your DNA changes with age. The inability to lose weight and build muscle quickly are some signs of aging. Therefore, getting rid of that belly pooch ​​can be more difficult as you get older. Building muscle or toning your body can take twice as much effort and time.

With these factors in mind, do the following exercises to burn 1000 calories in 90 to 120 minutes.

Best Exercise To Burn 1000 Calories Per Day

Complete 1000-Calorie Workout Plan - How To Burn 1000 Calories A Day
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#1. HIIT Exercises

HIIT or high-intensity interval training is an anaerobic form of cardio. You will do a high-intensity exercise for a short time and then rest for a few seconds. Repeat

HIIT helps you burn calories long after you leave the gym, which makes it an effective form of exercise. Below is a list of some HIIT exercises you can do.

1.1 jump rope

Rope jumping is like running, at least when it comes to giving and helping you to meditate while exercising. It will burn between 750 and 1047 calories per hour or between 90 and 120 minutes (with intervals between them). Be sure to make high-intensity rope jumps.

1.2 Jumping Jacks And Plank Jacks

Jumping jacks and Plank Jacks, together, provide an incredible full-body and high-intensity core training that will help you burn around 600 to 1000 calories per hour.

Do 40 jumps and, without resting, get off in a board pose. Jump, lift your toes and place them shoulder-width apart. Jump again and take your feet to the previous location. Do this 15 times before taking a 10-second break.

1.3 Burpees

HIIT is incomplete without burpees. This whole-body strengthening exercise is a form of cardio and does not require weights. All you have to do is jump, land softly, bend your knees and sit down, put your fingertips on the floor and jump and push your legs back. Jump and return to a sitting position and then jump again. It will burn about 740-1000 calories for 90-120 minutes.

1.4 Crunches And Sit-ups

Fed up with that belly fat? Then, you should do crunches and sit-ups. You will burn between 600 and 900 calories if you mix crunches and sit-ups. There are many variations of these forms of exercise, including push-ups, squats and bicycle squats. You can perform any of these exercises to target other body muscles and keep your exercise routine interesting.

1.5 Jump Squats And Jump Lunges

Squats and lunges are excellent for burning calories and toning the lower body. But adding jumps to these exercises can make a difference. You will burn between 700 and 900 calories by mixing squats and lungs for approximately 120 minutes, with a break of 1 minute after each set. A set would include 20 repetitions of a squat jump and 20 repetitions of a jump lunge.

1.6 High Knees

Another great HIIT workout to burn about 700-900 calories in 90-120 minutes, with a 1-minute break after a series of 40 repetitions, is kneeling. You will feel the burn in your quadriceps, calves, hamstrings, and buttocks. This intense cardio will also help you eliminate belly fat and improve the health of your lungs and heart.

1.7 Cycling

Cycling at 25 km / h for 90 to 120 minutes at 2-minute intervals will help you burn approximately 1000 calories. You can also increase endurance and do more intense leg training that will help you lose calf and thigh fat and tone them.

1.8 Running

Running at 13 km / h for one hour can help you burn between 700 and 800 calories. However, if you mix it with 10-second sprints at 13-14 mph, you can burn approximately 1000 calories in one hour. Run in different directions and on a slope to burn calories faster.

In addition to HIIT, here are some more exercises that burn 1000 calories.

#2. Swimming

Complete 1000-Calorie Workout Plan - How To Burn 1000 Calories A Day
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Swimming is a great exercise for the whole body. It works on almost every muscle and can be tiring. However, you can burn 1000 calories in approximately 90 to 120 minutes with a 1-minute break every 10 laps. Practice several movements to help you improve your swimming skills. This can help you lose more pounds faster.

#3. Hockey and basketball.

Do you love sports? Good! Playing in the field three times a week can have a positive impact on the health of the heart, lungs, bones, muscles and cognitive function. To burn approximately 1000 calories, you can play hockey or basketball, which requires coordination of the upper and lower body. He will burn calories, have fun and will not even realize that he has spent all the energy he has consumed as food.

#4. Scuba Diving

Complete 1000-Calorie Workout Plan - How To Burn 1000 Calories A Day
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If you like to swim and you like to see the underwater world, go diving. It will burn between 800 and 900 calories in one hour and 15 minutes at intervals. Try this fun and adventurous activity that will help you get fit.

These are the exercises that burn 1000 calories. This raises the following question: does weightlifting burn 1000 calories? Find the answer below.

Can you burn 1000 calories in hour lifting weights?

No, just lifting weights will not burn 1000 calories. You should include HIIT and cardio in your exercise routine to burn 1000 calories a day. Add weights to your lungs, ankle weights when doing leg lifts, weight squats, weighty hip movements, and resistance band exercises to your exercise routine.

is it healthy to burn 1000 calories a day?

It depends on the type of exercise you do, what foods you eat and get enough rest. We recommend that you start burning 1000 calories only after consulting your physical trainer and nutritionist. If you still can’t start burning 1000 calories, avoid it.


There you go – everything you need to know about 1000 calorie training to eliminate extra sagging and improve your body’s composition. However, be sure to exercise. Do a combination of cardio and strength training for 4-5 days a week for quick results. Do not stay without hurting yourself in the process. Remember to eat healthy foods. With those points in mind, demand and get in shape! Beware


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