Can Exercising Help You Burn 2000 Calories A Day?

Reviewed By Madhu Sharma , Registered Dietitian, RD, Registered Dietitian
Written by Charushila Biswas , MSc (Biotechnology), ISSA Certified Fitness Nutritionist

Can you burn 2000 calories per day? Surprisingly, the answer is, you already do! Activities like walking, breathing, chewing, processing food, resting, etc. along with exercising regularly burn a little over 2000 calories in women and over 3000 calories in men.

But if you want to burn 2000 calories just through exercise – think twice. It is physically exhausting and demands athlete level fitness. Unless you are a pro athlete, we do not advise you to burn 2000 calories per day.

However, there are effective ways to exercise and burn 2000 calories in a week. They are doable and have reduced risk of injuries. Up your game by doing these nine exercises – shuffle and combine them to create a fun, fulfilling 60-minute workout. Do it four to five days a week, and you will burn 2000 calories. Keep reading to know all about it!

Note: Providing athlete level exercise and nutrition plan is not in the scope of this article. If you want pro-level training, talk to a fitness coach who has expertise in training athletes. This article is meant for people looking to burn calories effectively without getting injured.

9 Effective Exercises To Burn Calories


Duration: 30 mins

Calories You Will Burn: 250-400 calories

Works On: Whole body

HIIT is also known as High-Intensity Interval Training. It consists of short quick routines with 20-second rests where you work out at a fast pace and then relax. It increases your heart rate, tones the muscles, and trains the body. If you are not sure which exercises to do, check out this HIIT plan.

” I’m like a fighter, going into the ring. Sometimes when I get home and I’m not feeling so great, I make myself go to the gym. Then I come home and take a shower, put on a great outfit, some makeup, tie my hair up, and I feel pepped up and great about myself. ” – Jennifer Lopez, American Singer/Actor

2. Swimming

Duration: 60 mins

Calories You Will Burn: 700 calories

Works On: Whole body

This should be good news for all the water babies out there. You don’t have to sweat it out at the gym. Dive into the fresh blue waters of your pool and swim for an hour. You will burn up to 700 calories. Here are the types of swimming strokes and the health benefits you will reap.

3. Aerobics

Duration: 60 mins

Calories You Will Burn: 500- 600 calories

Works On: Whole body

Aerobics is fun, dynamic, and hassle-free. It could be a little difficult at first, but once you get the hang of it, aerobics will be your favorite workout. Some of the best fitness trainers recommend aerobic exercises since they shape your body and tone it. Here are a few aerobic exercises you can do.

4. Rope Jumping

Duration: 60 mins

Calories You Will Burn: 700- 800 calories

Works On: Whole body

Rope jumping is one of the best exercises that can burn a lot of calories and has numerous health benefits. One hour of rope jumping can burn around 700 to 800 calories. However, the intensity is all that matters.

5. Treadmill

Duration: 60 mins

Calories You Will Burn: 500-600 calories (6 mph, 3-5 degree inclination)

Works On: Legs, thighs, hips, and abs

Running on the treadmill is the simplest way to burn body fat. You can lose up to 600 calories in an hour and have the best workout of your life. Set your favorite playlist while you workout to keep yourself motivated throughout. However, remember to shake your arms and hold on to the handles while working out. This will work your muscle groups and ensure quick results.

” For me, exercise is more than just physical – it’s therapeutic. ” – Michelle Obama, Former First Lady of the United States

6. Zumba

Duration: 60 mins

Calories You Will Burn: 350-650 calories

Works On: Whole body

If you love dancing, here’s some good news for you. Zumba is a fun, effective, and an easy way to burn calories. You don’t have to be a professional choreographer. A heart full of eagerness can take you a long way. It will zap away all the stubborn fat, tone your muscles fast, and give you a crazy yet serious workout.

7. Bicycling

Duration: 60 mins

Calories You Will Burn: 850 calories (8 mph)

Works On: Calves, quads, hamstrings, lower abs, and hips

The smartest way to get good cardio training and maximize weight loss is by cycling. An hour of intense cycling can burn up to 850 calories. Isn’t that a good reason to purchase a bicycle right away?

However, if you are living in the city, it is best to buy a stationary cycle. You can use this at home as many times as you like and drink enough water at intervals to keep yourself hydrated. You can also ask your best friend to tag along with you and have a great time working out together.

8. Water Aerobics

Duration: 60 mins

Calories You Will Burn: 240-356 calories

Works On: Whole body

Water aerobics is something you must try if sweating isn’t really your thing. These exercises will burn excess calories and help you shape up. However, they cannot benefit you as much as an hour of swimming can. You can burn roughly about 200 to 400 calories by doing water aerobics.

9. Running

Duration: 60 mins

Calories You Will Burn: 400-600 calories

Works On: Whole body

Running has been proven to be one of the most strenuous yet best workouts of all times. It reduces stress and depression and makes you feel alive. It can burn around 600 calories in an hour or even more if you intensify your workout. Here is a list of health benefits of running apart from weight loss.

These were the nine calorie burning exercises that will help you burn 2000 calories. Now, how can you combine them to burn a total of 2000 calories? Find out in the section below.

Exercise Combinations To Burn 2000 Calories Per Week

  • Monday – Warm-up + Running (30 mins) + Rope jumping (10 mins) + Cool Down
  • Tuesday – Warm-up + Zumba (45 mins) + HIIT (15 mins) + Cool Down
  • Wednesday – Warm-up + Cycling/ Water Aerobics (20 mins) + Rope Jumping (10 mins) + Cool Down
  • Thursday – Rest
  • Friday – Warm-up + Swimming (30-45 mins) + Cool down
  • Saturday – Warm-up + Running (30 mins) + Cool Down
  • Sunday – Rest

These are the various ways in which you can combine different exercises and burn 2000 calories in a week. Burning 2000 calories is easier said than done. It requires commitment, discipline, and a healthy diet. Here are a few diet and weight loss tips.

Diet And Weight Loss Tips

  1. Have a glass of water 20 minutes before a meal. It will help the food settle, and you will feel full quicker.
  2. Drink fruit infused water throughout the day. It will prevent dehydration, weight gain, digestive problems, and joint pain.
  3. Consume a source of lean protein with every meal. Your body needs more protein when you exercise.
  4. Have a pre or post-workout meal.
  5. Consume healthy fats (fish oil, avocado, nuts, seeds, olive oil, and avocado oil) to bring down inflammation in the body.
  6. Practice portion control.
  7. Avoid consuming too much alcohol.
  8. Avoid consuming junk food, especially on a “Rest” day.
  9. Warm up before you start your workout. This will prevent injuries and tighten your muscles.
  10. Rest, sleep, and unwind every day to help your muscles recover from the strenuous workout session.


Burning 2000 calories in a day is physically demanding and may cause injuries if your fitness is not athlete level. Try burning 2000 calories in a week instead. It is safe, enjoyable, and effective. Give yourself three weeks. With proper diet and rest, you will shed the flab in no time.

Have questions? Post them in the comments section, and we will get back to you.

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Madhu Sharma

(Registered Dietitian, RD)
Madhu Sharma is a member of the National Executive Committee of IDA. She has been associated for almost three decades... more