The 1000-Calorie Workout – Exercises That Burn 1000 Calories A Day

Reviewed By Merlin Annie Raj, MSc (Nutrition & Dietetics), RD
Written by Charushila Biswas
ISSA Certified Specialist in Fitness & Nutrition

The 1000-calorie workout claims to help drop pounds quickly by burning 1000 calories in an hour. But like the “Instagram vs. Reality” memes, the number of calories burnt in a day is quite different. In fact, attempting to burn 1000 calories in a day through exercise can put you at the risk of injuring yourself. Hence, it is important to know how you can burn 1000 calories a day safely. Keep reading to unravel the truth. Swipe up!

The 1000-Calorie Workout – What To Keep In Mind

Burning 1000 calories per hour is a dream-come-true. Doing intense cardio or weight lifting for an hour every day can triple your hunger, and you will be consuming a lot more food. Hence, be prepared for what you are getting into. Here’s what you need to know before you start a 1000-calorie workout.

  • Intensity

A high-intensity workout is more impactful for burning more calories in a short period. Moderate or low-intensity workouts burn fewer calories.

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

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

  • Rest

Any form of exercise – Zumba, swimming, sprinting, or strength training – needs you to rest, even if for 10 seconds. When you rest between exercises, it means you are not working out for the entire 60 minutes. This means that if you want to burn 1000 calories, you will have to work out for at least 90 minutes. 

  • Gender

Men are generally more muscular and tend to burn more calories quickly (1).Muscles contain mitochondria, the cell organelles that help convert glucose into usable energy.

  • Genetics

If you are blessed with good genes, you probably do not have to workout for a longer duration to burn 1000 calories. To be more specific, have you noticed how someone can drop pounds in two weeks while you struggle to lose an inch of fat even after four weeks? Burning 1000 calories per day may be a tad bit difficult for you, but don’t give up.

  • Current Weight

Your current weight and body composition matter when it comes to losing weight and burning calories. Body composition is the amount of fat, muscle, bones, and water you have in your body. If you are muscular, you will tend to burn more calories in a short period (2), (3).

  • Age

Aging is a natural process. Your DNA undergoes changes as you age. The inability to lose weight and build muscle quickly are a couple of signs of aging. Hence, getting rid of that belly pooch can become more challenging as you age. Building muscle or toning up your body can take double the effort and time.

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

Best Exercises That Burn 1000 Calories 

1. HIIT Workouts

HIIT or High-Intensity Interval Training is an anaerobic form of cardio. You will do a high-intensity exercise for a short period and then take rest for a few seconds. Repeat.

HIIT helps you burn calories long after you have left the gym, making it an effective exercise form. Below is the list of a few HIIT exercises you can do. However, if you want to know our top 15 picks, click here.

(i) Rope Jumping

Rope jumping is like running, at least when it comes to giving you a high and helping you meditate as you exercise. You will burn anywhere between 750-1047 calories per hour or 90-120 minutes (with the breaks in between). Make sure you are doing high-intensity rope jumps.

(ii) Jumping Jacks And Plank Jacks

Jumping jacks and plank jacks, in combination, make for an amazing high-intensity full body and core workout that will help you burn about 600-1000 calories per hour.

Do 40 jumping jacks, and without resting get down into a plank pose. Hop, lift your toes off the floor and place them about shoulder-width apart. Hop again and bring your feet back to the previous place. Do this 15 times before taking a 10-second break.

(iii) Burpees

HIIT is incomplete without burpees. This whole-body strengthening exercise is a form of cardio and requires no weights. All you have to do is jump, land softly, flex your knees and sit down, place your fingertips on the floor, and hop and push your legs back. Hop and get back to the sitting pose and then jump again. You will burn about 740-1000 calories per 90-120 minutes.

(iv) Crunches And Sit-ups

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

(v) Jump Squats And Jump Lunges

Squats and lunges are great for burning calories and toning the lower body. But adding jumps to these exercises can make all the difference. You will burn about 700-900 calories by doing a mix of jump squats and jump lunges for about 120 minutes, with a 1-minute break after each set. One set would include 20 reps of jump squats and 20 reps of jump lunges.

(vi) High Knees

Another great HIIT workout to burn about 700-900 calories in 90-120 minutes with a 1-minute break after a set of 40 reps is high knees. You will feel the burn in your quads, calf, hamstrings, and glutes. This intense cardio will also help you get rid of the belly fat and improve lung and heart health.

(vii) Bicycling

Cycling at 15 mph for 90-120 minutes with 2-minute breaks will help you burn about 1000 calories. You can also increase the resistance and get a more intense leg workout that will help shed fat from your calves and thighs and tone them up.

(viii) Running

Running at 8 mph for an hour can help you burn about 700-800 calories. However, if you mix it up with sprints of 10 seconds at 13-14 mph, you will be able to burn about 1000 calories in an hour. Run in different directions and on an incline to burn the calories faster.

Apart from HIIT, here are a few more exercises that burn 1000 calories.

2. Swimming

Swimming is a great full-body exercise. It works on almost every muscle and can be exhausting. However, you can burn 1000 calories in about 90-120 minutes with a 1-minute rest after every 10 laps. Practice various strokes to help improve your swimming skills. This can help you shed more pounds faster.

3. Hockey And Basketball

Love playing sports? Good! Playing on the field three times a week can have a positive impact on your heart health, lung health, bones, muscles, and cognitive function. To burn about 1000 calories, you may play hockey or basketball, which requires upper and lower body coordination. You are going to burn calories, enjoy it, and not even realize that you have used up all the energy that you consumed as food.

4. Scuba Diving

If swimming is your calling and you love to see the underwater world, go for scuba diving. You will burn about 800-900 calories in an hour and 15 minutes with breaks in between. Try this fun and adventurous activity that will help you shape up.

These are the exercises that burn 1000 calories. This brings up the next question – does weight lifting burn 1000 calories? Find the answer below.

Does Weight Lifting Burn 1000 Calories?

No, merely lifting weights will not burn 1000 calories. You must include HIIT and cardio in your exercise routine to burn 1000 calories a day. Add dumbbells to lunges, ankles weights when you do leg lifts, barbell squat, weighted hip thrusts, and resistance band exercises to your workout routine. Here’s a 1000-calorie workout routine for you:

Sample 1000-Calorie Workout 

MondayAny two of the following to be done for half an hour each: Burpees/Jump Squats and Jump Lunges/Rope Jumping/Crunches and Sit-ups/High Knees
TuesdayAny two of the following to be done for half an hour each with breaks in between Crunches and Sit-ups/High Knees/Jumping Jacks and Plank Jacks
WednesdayAny of the following games can be played for 1 hour with breaks in between Hockey/Football/Basketball
ThursdayAny two of the following to be done for 20 minutes each with breaks in between Burpees/Spinning Exercise/Push-ups/Tricep Dips/Bicep Curl/Hammer Curl/Shoulder Shrugs/Dumbbell Flyes) along with 20 minutes of walking at 6 mph
SaturdayWarm-up + rope jumps + swimming/running + cool down stretches for a total duration of 1 hour

Before we come to a close, let’s understand if burning 1000 calories a day is safe.

Is It Safe To Burn 1000 Calories In A Day?

It depends on what type of exercise you do, what food you consume, and whether you take adequate rest. We recommend that you start burning 1000 calories only after consulting your fitness trainer and dietitian. If you are not yet fit to start burning 1000 calories, avoid it.


There you go – everything you need to know about the 1000-calorie workout to shed the extra flab and improve your body composition. However, make sure you enjoy working out. Do a mix of cardio and strength training for 4-5 days a week to get quick results. Do not exhaust or injure yourself in the process. Remember to eat healthy foods. With these points in mind, get sweating and get fit! Take care.

Frequently Asked Questions

How much weight can you lose by burning 1000 calories a day?

By burning 1000 calories a day for 3-4 days a week, you will lose about a pound of fat. Keep in mind that you will also build lean muscle, which weighs more than fat mass. Hence, check your weight loss in terms of body composition. Fatless than or equal to 27% is good.

Is burning 1000 calories a week good?

Burning 1000 calories per week is too low if you want to lose weight. In a day, you can burn a minimum of 300-400 calories. Thus, you will burn about 3500 calories per week if you work out 5 days a week. Aim for burning at least 4000 calories a week if you want to see results quickly.

How far should I run to burn 1000 calories?

This depends on your speed and how long your rest. Running continuously at 8 mph for an hour will burn 1000 calories, and running and sprinting continuously for 45 minutes can burn 1000 calories.

How much do I have to walk to burn 1000 calories a day?

You need to walk for about 120 minutes at 6 mph to burn 1000 calories in a day.

How many calories do 1000 jumping jacks burn?

Doing 1000 jumping jacks burns about 200-300 calories, depending on your current body weight and intensity of exercise.

Will I lose weight if I burn 1000 calories a day?

Yes, you will lose fat and build muscle if you burn 1000 calories in a day. However, you should also keep your nutrition in mind. If you eat double or triple the amount you are supposed to, you will gain weight instead of losing it. Also, muscle weighs more than fat. Hence, if you start getting muscular, it can also make you gain weight – but that’s a good weight to gain.


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Charushila Biswas is a Senior Content Writer and an ISSA Certified Specialist in Fitness & Nutrition. She is an alumni of VIT University, Vellore and has worked on transgenic wheat as a part of her Masters dissertation from NRCPB (IARI), New Delhi. After completing her Masters, she developed a passion for nutrition and fitness, which are closely related to human psychology. This prompted her to author a review article in 2015. She has written over 200 articles on Fitness and Nutrition. In her leisure time, Charushila loves to cook and enjoys mobile photography.