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

This workout regimen will certainly help you fulfill your dream body goals in no time.

Medically reviewed by Merlin Annie Raj, RD (Registered Dietitian) Merlin Annie Raj Merlin Annie RajRD (Registered Dietitian) facebook_iconlinkedin_icon
Written by , Health & Wellness Writer Charushila Biswas Health & Wellness Writer Experience: 6 years
Edited by , Senior Editor Ravi Teja Tadimalla Senior Editor Experience: 8 years
Fact-checked by , Health & Wellness Writer Himanshi Mahajan Health & Wellness Writer Experience: 2 years

The 1000 calorie workout helps burn 1000 calories in an hour! This means you can burn 3500 calories in less than a week and drop a pound. But is it scientifically possible? Well, burning 1000 calories in just an hour requires you to do vigorous exercise without stopping. This may increase the risk of injuries and physical exhaustion. Hence, even if you are attempting to burn 1000 calories in a day, you must seek the help of a trained and licensed professional first. But would the workout program still be safe? Continue reading to get the complete truth about caloric burn and fitness routines before you begin.

protip_icon Workout Blueprint: Exercises That Burn 1000 Calories A Day
  • Frequency: 5 days a week
  • Benefits: Improve strength, stamina, and overall wellness and aid weight loss.
  • Equipment Needed: Jumping rope, dumbbells, and a cycle.
  • Space Required: Large area
  • Assistance Required: Yes, for certain exercises.
  • Who Should Avoid: Anyone with an existing injury, underlying health condition like a heart issue, who is pregnant, immune suppressed, or has recently undergone surgery.

The 1000-Calorie Workout – What To Keep In Mind

Woman performing planks as part of 1000-calorie workout
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Burning 1000 calories per hour is a dream-come-true. Doing intense cardio, circuit training, or weight lifting for an hour every day can triple your hunger, and you will be consuming a lot more food due to a metabolism boost. 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

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HIIT or High-Intensity Interval Training is an anaerobic form of cardiovascular exercise. 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. It is an aerobic exercise in which 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.

protip_icon Trivia
Blair Williamson holds the world record for doing the most burpees in 24 hours. He did 10,815 burpees and set the record in 2021.

(iv) Crunches And Sit-ups

Woman performing crunches as part of 1000-calorie workout
Image: Shutterstock

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

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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.

You may also use an elliptical for running indoors. Marc Jacobs, a blogger, shared his experience of using an elliptical machine to burn over 1000 calories in his blog. He said, “Yesterday, during my 99-minute workout I ‘burned’ 1456 calories (i).” He further added that earlier he struggled to burn even 1000 calories but his efforts helped him improve considerably.

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

2. Swimming

Swimming is a great full-body workout. 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

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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.

protip_icon Did You Know?
‘SCUBA’ is an acronym for Self-Contained Underwater Breathing Apparatus. The term was coined in 1952 by U.S. Major Christian J. Lambertsen.

5. Dancing

Dancing to lose calories
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Dancing can be an excellent way to burn calories, but the number of calories burned during a dance session depends on factors like the type of dance, intensity, duration, and the individual’s body weight and fitness level.

High-intensity dance forms like aerobic dance, Zumba, or certain types of hip-hop can burn calories at a faster rate, potentially leading to higher calorie expenditure. On average, a one-hour dance session can burn anywhere from 200 to 600 calories.

To achieve a 1000-calorie burn, you would likely need an extended, high-intensity dance session. Dancing regularly may be an effective way to improve cardiovascular fitness, coordination, and overall well-being (1).

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.

Infographic: HIIT Workouts To Help You Burn 1000 Calories

HIIT has gained in popularity as it helps burn more calories within comparatively shorter periods of time. The idea of HIIT workouts is to push your limit and get the heart racing and then slow down, only to pick up the pace again. If you want to spice up your workout routine, check out the infographic below for some HIIT workouts to help you shed 1000 calories in one session.

hiit workouts to help you burn 1000 calories (infographic)

Illustration: StyleCraze Design Team

Get the high-quality PDF version of this infographic.

Download Infographic in PDF version

This 1000-calorie workout not only helps reduce the amount of excess body fat, but also helps tone and strengthen the important body muscles and improve muscle endurance. This intense workout routine aims to burn 1000 calories in an hour which might get strenuous at times. Even if you target 1000 calories per day, you should do this under the supervision of a licensed trainer to make the most of this workout routine. Make sure to do a mix of cardio and strength training and to balance it with adequate rest and a healthy diet to avoid any possible stress or exhaustion.

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.

Key Takeaways

  • Performing a 100-calorie workout may help in rapid weight loss.
  • It involves exercises such as running, swimming, rope jumping, and cycling.
  • Consult a fitness trainer and a dietician before deciding to burn 1000 calories in a day.
  • Burning 1000 calories in a day may increase the risk of injuries and cause extreme tiredness.

Get ready to lose weight with this intense 1000-calorie workout! Sculpt and tone your entire body while burning fat by clicking on this video.

Personal Experience: Source


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  1. Dancing Participation and Cardiovascular Disease Mortality: A Pooled Analysis of 11 Population-Based British Cohorts
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