Can Exercising Help You Burn 2000 Calories A Day?

Learn which exercise combinations can help you burn calories with ease.

Medically reviewed by Madhu Sharma, RD
Written by Charushila Biswas, MSc (Biotechnology), ISSA Certified Fitness Nutritionist
Edited by Ravi Teja Tadimalla, Professional Certificate In Food, Nutrition & Health
Fact-checked by Aparna Mallampalli, BEd (Biological Sciences), MSc (Microbiology), Diploma In Nutrition  • 

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 plans are 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 leads to an increased 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. In addition to calories burned, swimming can be a form of resistance and strength training as it works the muscles in your arms, shoulders, back, core, and legs.

protip_icon Quick Tip
People with heart problems should avoid doing HIIT as it is considered an extremely intense form of exercise.

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 include a variety of functional movements and these movements 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 easy way to burn calories with plenty of room for progression and the ability to mix it up with different dance routines. 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.

protip_icon Quick Tip
Never miss warming up before starting your exercise routine. This practice helps increase blood circulation and loosens up your muscles.

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.

Infographic: Best Exercises That Burn Calories Effectively

Health is wealth, and who doesn’t want that healthy, good-looking body? But in this modern age, when we all are busy juggling work assignments and family obligations, taking care of our health often takes a backseat. Sitting for long hours at our work desks has only caused the pounds to pile on. The solution? Daily exercise. Even doing 20 minutes of daily physical activity can have tremendous benefits. But what exercises should you do to burn more calories effectively? The following infographic answers that question. Take a look.

best exercises that burn calories effectively (infographic)

Illustration: StyleCraze Design Team

Save the high-quality PDF version on your device now.

Download Infographic in PDF version Download Infographic
Download Infographic in PDF version

It is not good for you to burn 2,000 calories in a day through exercise unless you are a pro-athlete with extreme physical fitness. Instead, try to burn the same amount of calories in a week by doing a combination of the exercises listed above. Do them five days a week and rest on the remaining days, and you will have shed a significant amount of flab after three weeks. However, your diet also plays a key role here. Drink enough water/fruit-infused water, consume lean protein sources and healthy fats, and follow portion control. You should strictly avoid alcohol and processed and junk food as well.

Key Takeaways

  • You can burn 2000 calories in a week with carefully planned HIIT workouts.
  • Other exercises like swimming or running help burn large amounts of calories too.
  • Regular practice of aerobics or Zumba is a fun way to lose weight.
  • Couple your exercise routine with a balanced diet to maintain good health and shed those extra calories.

Frequently Asked Questions

How many calories do you burn sleeping?

While it depends on a person’s individual BMR, you can burn upto 50 calories while sleeping.

Do hot baths help weight loss?

Yes, hot baths, steam, and saunas can increase your fat metabolism, help burn calories, and lose weight over time.

Do night sweats burn calories?

No, sweating doesn’t always indicate burning calories. It may result in loss of water weight at most.

Do cold showers burn calories?

Yes, cold showers may boost fat metabolism and help burn a few calories but they do not produce significant results.

Do you lose weight when you sleep hungry?

Yes, it may keep your insulin levels low and aid weight loss. However, it is not a healthy practice to follow deliberately.

Does lying in the sun burn calories?

While lying in the sun can make you sweaty and may burn your skin, it doesn’t really burn any calories.

Burn a lot of calories and get fit with easy exercises at home. Watch this video to learn to get the most out of your time with the help of an intense workout session.

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