In order to burn 1000 calories a day, you need to train intensely. This isn't possible if you're new, but you can gradually build up your fitness goals so you can do it over time. There are a number of factors that determine how many calories you burn. Intensity, duration and type of exercise. The more intensely you exercise, the harder it is for your heart and muscles to work and the more calories you burn. And, as expected, longer periods of exercise require more energy. Your weight - the heavier a person is, the more calories they burn. This is because larger bodies require more energy to move.
There are a wide range of activities you can do to burn 1000 calories.
These include cycling, jumping rope, swimming, running, rowing and walking. The intensity of each activity will determine how many calories you can burn.
A person can expect to burn between 300 and 400 calories per hour while walking vigorously. Running, swimming and cycling will burn 600-700 calories per hour, while rowing and jumping rope will burn 700-1000 calories per hour.
Of course, these are just average projections; The intensity of the exercise plays a big role. For example, someone who walks for an hour at a speed of 8 kilometers per hour will burn significantly more calories than another person who walks at a speed of 5 kilometers per hour. Likewise, cycling intensely burns many more calories than jumping rope at a leisurely pace.
If you want to maximize your calorie burn, high-intensity interval training is recommended. This type of workout involves short bursts of intense activity followed by a longer period of the same activity at a more moderate pace.
The study involved 45 overweight women, some of whom did high-intensity training and others who did regular cardio. HIIT included sprinting on a bike for 8 seconds, followed by light cycling for 12 seconds. This was repeated for 20 minutes. Regular cardio included regular jogging for 40 minutes.
The study found that even though the HIIT group did half the time that the regular cardio group did, they lost 3 times more fat, which means more calories were burned. This shows that HIIT can be a very effective way to burn calories quickly.
You don't need to overwork yourself if you're just starting out with high-intensity training. Start at a moderate pace and gradually build up your pace, endurance and strength. Reducing the rest period, increasing the pace of vigorous activity. Also talk to your doctor to see if you have any contraindications to intense exercise.
How to Burn 1000 Calories in a HIIT Day
1. Exercises: jumping rope (1 minute) rest 30 seconds
2. Exercises: jumping from a low squat (45 seconds) rest 30 seconds
3. Exercises: lunges (45 seconds) rest 30 seconds
4. Exercises: high hip raise in place (45 seconds) rest 30 seconds
5. Exercises: classic squats (45 seconds) rest 30 seconds
6. Exercises: plank (minute) rest 2 minutes.
The timing of the exercises and the rest interval between exercises will depend on your physical fitness. But with each workout, increase the exercise time and decrease the rest time. Approximately three circles of such exercises, 2-4 minutes of rest between circles.
Is it possible to burn 1000 calories during a workout?
It is estimated that to lose a pound of pure fat, a person needs to burn approximately 7,000 calories. At the same time, if you burn 1000 kcal, you can eliminate 135 grams of fat, which is very good, especially if you train regularly. An hour of fitness training burns approximately 250 kcal, so it will take about four hours of such exercise to get rid of hundreds of grams of fat. Not everyone has that much free time, and it’s hard to force yourself to do the same thing for 4 hours. How to spend 1000 calories a day without exhausting your spirit and leaving time for other important things? You can do more “heavy” exercises, in terms of calorie expenditure. However, exercises that can quickly burn 1000 calories will not be easy under any circumstances. To achieve your goal, you will have to work hard. So, let's gallop, go, run! In every sense of the word - literally and figuratively.
Advice from experienced athletes and coaches
How many calories do you burn per workout?
How to lose 1000 calories by training at home is clear. However, many other methods have been developed to achieve a chic figure:
- Healthy eating. You need to eat in small portions and 6 times a day. This way the body will be enriched with everything it needs, and it will have enough energy. In addition, the stomach will become smaller and the feeling of constant hunger will disappear.
- We must not forget to drink at least 3 liters of clean water per day. You should also drink extra during training. You should not drink water at night or immediately after meals.
- You need to do something all the time, because idleness and laziness gravitate towards the refrigerator.
- You need to eat more seasonings and spices, because they normalize the body's metabolic processes, and the taste of food will improve.
- A good solution would be to track the calorie content of foods and dishes. You can keep a calorie calendar and enter the calories consumed per day into a notepad.
By listening to the above tips, you will definitely be able to burn 1000 kilocalories per day. Motivation plays a big role in achieving results, namely, it is important to sincerely desire to achieve weight loss by burning 1000 calories every day. With just a little time and effort, perseverance and desire, a person losing weight can become the owner of a luxurious shape and a toned figure.
How long do you need to run to burn 1000 calories?
It’s not for nothing that running has long become a kind of symbol of losing weight: in films, series, and television shows about how a person wants to lose weight, this type of physical activity is almost always present.
It is important to remember that when accurately calculating calories burned, everything is taken into account: the person’s weight and height, the speed and intensity of the exercise. This applies to most exercises, not just running. In the case of running, even the type of terrain is taken into account - better results can be achieved by running on rough terrain rather than on a flat surface.
Running at a speed of 8 km/h will burn approximately 450 kcal per hour in a person weighing 70 kilograms.
Running happens:
- Jogging (500 kcal/h)
- Sprint
- At medium speed - amateur. Those same 8 km/h (450 kcal/h)
- Interval (800 kcal/h)
Interval running is a fun and challenging way to burn almost 1,000 calories in one workout. The name of the exercise speaks for itself: you need to run at intervals. That is, the running speed changes from step to sprint. To burn 1000 calories, you need to: walk 100 meters, then jog 400 meters, and then sprint 300 meters. And so on in a circle for just over an hour. The workout is not easy and not for beginners. Before you start doing interval running, you should run at a moderate speed for a while.
How long do you need to run to burn 1000 calories? Just running at medium speed, you can burn 1000 kcal in a couple of hours of continuous running.
Biking
Fun and rhythmic cycling is a good way to burn 1000 calories without going to the gym. If you ride a mechanical iron horse at a speed of 15 km/h, you can burn 400 kcal. To consume 1000 kcal, you need to ride for 2.5 hours. 10-15 km/h is the average cycling speed. If the speed is about 25 km/h, 1000 kcal can be burned in two hours.
7 km/h is a leisurely bike ride; it will “burn” only 240 kcal per hour. Thus, you will need to ride for more than 4 hours to burn 1000 calories. As in the case of running, the most effective are interval training, with variable speed. It is better to choose roads with hills; when riding on a flat surface, you will burn significantly fewer calories.
It is believed that cycling for weight loss is better without music, because its rhythm affects the pace of our activities. Moreover, when cycling, it is advisable not to use headphones at all and be extremely careful, because you will be riding side by side with cars passing by at high speeds.
Where does energy come from in the body and what are calories?
All consumed products consist of proteins, carbohydrates, fats, vitamins, various trace elements and minerals. In the body, everything consumed is broken down: digestive enzymes break down biopolymers into small components in the form of monomers. The chemical bond of molecules is broken and, thus, energy appears - those same hated calories.
What is a calorie? This is the quantity by which energy is measured, it is a unit of heat. With one such unit of heat, one gram of liquid can be warmed by exactly one degree. Calories measure the entire energy value of food, that is, they mean the energy that the body receives by assimilating the consumed product.
Walking
What can you do to burn 1000 calories without spending extra money or harming your health? Walking is the easiest and cheapest way to get rid of excess weight through exercise. To do this, you do not need special sports equipment, heavy exercise equipment or even comfortable tracks. An hour of walking at an average pace will burn 200 kcal; to get rid of 1000 kcal, you need to walk for 5 hours. Not very fast, but the method will suit many of those who are prohibited from running or active cycling. If you want to burn more than 200 calories per hour, choose an area with uneven surfaces, such as a forest. This way you will also give additional benefits to your health by breathing in clean forest air and enjoying the singing of birds.
Fast walking at a speed of 8 km/h will help you burn 1000 kcal in just over two hours; in an hour of such training you will burn 427 kcal with a weight of 70 kg. In summary, how far do you need to walk to burn 1000 calories? Approximately 17 km in two hours at a speed of 8 km per hour.
What is more effective - walking or running?
Intuitively, walking is less efficient than running. But it is much simpler and does not require a high level of physical fitness. Below are tables that contain information about the number of calories burned when walking and running for people of different weights. The training duration is taken to be 60 minutes.
Efficiency of burning calories when walking:
Weight, kg
| Speed, km/h | 60 | 65 | 70 | 75 | 80 | 85 | 90 | 95 | 100 |
| 3 | 145 | 157 | 169 | 182 | 195 | 208 | 222 | 235 | 250 |
| 4 | 182 | 196 | 210 | 225 | 239 | 255 | 271 | 288 | 305 |
| 5 | 210 | 227 | 244 | 262 | 281 | 300 | 320 | 340 | 361 |
| 6 | 262 | 21 | 300 | 320 | 340 | 361 | 384 | 407 | 430 |
| 7 | 342 | 370 | 399 | 430 | 462 | 495 | 529 | 561 | 597 |
Calorie burning efficiency when running:
Weight, kg
| Speed, km/h | 60 | 65 | 70 | 75 | 80 | 85 | 90 | 95 | 100 |
| 8 | 480 | 520 | 665 | 715 | 770 | 830 | 895 | 965 | 1040 |
| 10 | 600 | 650 | 755 | 815 | 880 | 950 | 1025 | 1105 | 1190 |
| 12 | 720 | 780 | 840 | 905 | 970 | 1040 | 1110 | 1185 | 1260 |
| 14 | 840 | 905 | 970 | 1040 | 1110 | 1185 | 1260 | 1340 | 1420 |
| 16 | 960 | 1030 | 1100 | 1170 | 1245 | 1320 | 1400 | 1480 | 1565 |
What conclusion can be drawn from these tabular data? The efficiency of running is on average 2-2.5 times higher than walking. However, heavy people find it difficult to walk long distances, so walking can be a good alternative for them.
How to burn 1000 calories at home
You don't have to pay a pretty penny for a gym membership to burn off that many calories. Moreover, sometimes you don’t even have to leave the house. Some types of workouts burn a lot of calories in a small amount of time.
How to spend 1000 calories at home? Take out the dusty jump rope that has probably been lying there since school. Jumping rope is a very effective way to quickly burn calories acquired through back-breaking work. One hour of exercise burns approximately 1000 kcal for a person weighing 70 kg! But this is our desired figure. Of course, this means an hour of continuous study, and this is an almost impossible task. Especially for an untrained person. Of course, a lot depends on the intensity of the jumps; the faster, the more calories you can burn.
The jump rope will tighten the muscles of the buttocks, back, abdomen, arms and legs. And in order not to torture yourself and injure yourself from the first day of classes, you need to start jumping at a slow pace for several minutes a day. You can alternate jumping rope with other types of exercises. By the way, you can jump not only at home, but also on the street. It is believed that calories are burned even faster in the fresh air than indoors. And if you jump at home, apologize to your neighbors in advance, at least mentally, and do not conduct training at night or late in the evening. And calculate the approximate trajectory of the jump rope to eliminate the possibility of damage to nearby interior items.
Without leaving the entrance of a multi-storey building, you can also burn 1000 calories: walking, but not just walking, but up the stairs. Just imagine: an hour of such training will burn 1400 kcal! As with the jump rope, it is difficult to walk up the stairs for an entire hour. Within a few minutes we get tired and look for the elevator. But even 15 minutes of such a workout will burn 334 calories. More than an hour of aerobics. If you like this method, start small: first, walk several floors every day, gradually increasing the number of steps climbed. If you try to immediately “take a 17-story” fortress, you will not want to lose weight for a long time by climbing the stairs.
Burning calories with burpees
This is a CrossFit exercise that burns a lot of calories. You can burn more than 800 kcal per hour; one burpee burns one and a half calories. During the exercise cycle, a person works the muscles of the chest, shoulders, arms, legs, buttocks, thighs, and abdomen.
Burpees are done like this:
- Feet shoulder-width apart, squat, palms touching the floor in front of the feet
- The arms are fixed in this position, and the legs are sharply thrown back - a pose similar to push-ups
- Doing push-ups
- Pull your legs to your chest, straighten them and jump up
- Do 5 sets of 20 reps
Squats
This exercise combines strength and aerobic exercise, which is especially good for burning accumulated fat reserves. Depending on the pace of the exercise and the weight of the athlete, squats burn from 200 to 400 kcal per hour.
However, there is no exact answer to the question of how long you need to squat to burn 1000 calories; too much here depends on the individual’s data. Some athletes will do 100 squats in five minutes, others several times less.
What exercises to do to burn 1000 calories
How to burn 1000 calories in an hour:
- Jump rope
- Walk up the stairs (over 1000 kcal per hour)
- Do step aerobics at an intense pace
- Ride a bicycle at speeds over 25 km/h
- Boxing with a punching bag
But in order for classes to be enjoyable, it is better to choose not just one type of physical activity, but to combine those that you like and do not cause harm. Don't like running? Don't torture yourself, but ride a bike or walk. Don't like to "breathe" dust? Go to the pool and burn 1000 kcal in a couple of hours.
How to easily burn 1000 calories? Spending such an amount of energy is absolutely not easy, you need to give your best. But if you enjoy your workouts, your workouts will be much easier. If necessary, find a suitable company for yourself: ride a bike or run with friends, play doubles or team sports with them (tennis, volleyball). Your workouts will be more fun and faster, which means you will burn more calories.
And of course, it is important not to forget that proper nutrition in losing weight means no less than effective training. You need to burn more calories than you get from food. And if after a grueling workout you treat yourself to a high-calorie lunch, you can’t hope for a good effect.
Basic rules to help you lose weight while running
- Regular training is very important. The effect will be achieved only when the body is accustomed to constant stress. Choose a few days a week, preferably 3 or 4, determine your training time and follow the schedule;
- There is no need to try to take Everest right away - start with such distances that you can do and at which running does not cause inconvenience and discomfort;
- Start tracking your calories - there are plenty of apps to make this process easier;
- Don't limit yourself to running - the body will gradually adapt to running loads and the effect of them will decrease. You can connect other cardio workouts - exercise machines, jumping rope, swimming, cycling;
- The diet should contain a minimum of fats and carbohydrates, read more in the article Diet for weight loss;
- If you feel very tired or feel unwell after training, stop exercising for a while or reduce its intensity;
- Running in the morning will help you get a boost of energy for the rest of the day.
