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How to burn 1000 Calories

How to burn 1000 calories
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There are certain factors such as the physical weight of a person and fitness level that influence the number of calories burned in a given amount of time by doing certain exercises. Overweight people can burn relatively a greater number of calories by doing the same exercise per minute. Since it requires more energy to move a heavier body moreover physically fitter people tend to lose fewer calories by following the same workout routine as people with higher body weight.
People in good shape are less-conditioned because their cardiovascular systems function more efficiently to supply fresh blood and oxygen to the working muscles. There are several factors such as proper exercise, diet routine, sleep pattern and overall well-being of an individual and people are unable to create effective fitness plan because they don’t know how to burn 1000 calories in order to get into healthy shape.

How to burn 1000 calories a day

According to the American Council on Exercise (ACE), excessive hard-core workouts may lead to overtraining syndrome that cannot be cured completely and results in chronic under-fueling. Therefore, the 1000 calorie workout is not recommended for people with certain medical conditions. Yet, it’s extremely important to have extensive knowledge about your body anatomy so that you can have a complete understanding of how to burn 1000 calories a day and what type of exercises and diet routine will help you burn the desired number of calories.

If you want to increase the calorie burn, there is a certain protocol to speed up the energy consumption of the body. Basically, there are two key factors such as time and intensity that play an important role in burning 1000 calories a day. So, you just have to figure out the duration and intensity of the workout according to your BMI as any workout routine can help you exhaust 1000 calories a day with effective manipulation of time and intensity.

Workout Routine


If you want to burn a large number of calories in a short period of time then running is a perfect exercise for you. Therefore, if you include running in your daily workout routine and run at a pace of 5 mph or faster then it can be inferred that it helps you lose 1000 calories a day.

The rate of calorie burn depends upon the weight of the individual, estimations of calories burned for two individuals with different weights have been reported by Harvard Health Publishing, a person weighing 125 pounds runs at an average speed of 6 mph can burn 600 calories per hour while another individual with 185 pounds burns 888 calories per hour at the same pace of 6mph. It all depends upon the weight and fitness level of an individual that determines the rate of calories burned by a similar workout routine.

Jumping Rope

If running is not effectively burning a desirable number of calories then you can also include rope jumping in your workout routine. It’s one of the highest calorie-burning exercises for people who are still figuring out how to burn 1000 calories a day, it can be deduced by estimating the rate of calorie burn in the people who weigh 125 to 185 pounds that 10 to 14 calories per minute are burned by jumping rope in these individuals. Again, the rate of calorie burn depends upon the weight of the person for example a 125-pound individual will lose 1000 calories after 100 minutes of rope jumping at 6 mph while another person with a physical weight of 185 pounds will lose 1000 calories in 67 minutes at the same pace.

High-Intensity Interval Training

According to the American Council on Exercise, you can lose 1000 calories a day by practicing high-intensity interval training that includes short bursts of high-intensity exercise combined with recovery periods. People looking for different ways and trying to discover how to burn 1000 calories a day will finally figure out how they can integrate interval training and lose weight at a faster pace.

You can incorporate intensity training in your regular workout routine in such a way that instead of running at the same pace for several minutes, you can accelerate the running speed like run for two minutes, increase the pace, and sprint for one minute then again run for two minutes. This technique will help people with various weights and body types and they would know how many times they have to include the high-intensity interval training to burn 1000 calories a day.


If you are a beginner and want to shed extra pounds and someone suggests to burn 1000 calories, always seek help from a professional before digging into it and figure out about own body then learn how to burn 1000 calories

How to burn 1000 calories in 30 minutes

It has become very difficult to take some time out from our busy schedules for daily workouts. Therefore, if we find the proper procedure to burn a large number of calories in less than an hour, it would be kind of a big deal for a super occupied person. However, it requires a lot of motivation and determination to learn how to burn 1000 calories in 30 minutes because it includes the toughest cardio exercises at maximum pace.

To learn the technique of burning 1000 calories in 30 minutes according to your body weight and fitness level, you can combine several calorie-burning exercises such as HIIT workouts, jumping rope, and running to achieve the target.

Factors affecting calorie burn include:

  • Speed
  • Duration of workout
  • Intensity
  • BMI of an individual


You have to plan a combination of exercises that works best on your body in order to know that how to burn 1000 calories in 30 minutes and you can only discover its impact once you practice the whole routine and modify it accordingly.

High-intensity interval workout

The purpose of adding high-intensity interval exercises in your daily workout is to figure out how to burn 1000 calories in 30 minutes as every individual has a different capacity to burn calories as per BMI. HIIT exercises are basically a more intense form of cardio that increases your heart rate as it involves energy-intensive work out that evokes 70 percent of your aerobic capacity. You can do exercises that burn lots of calories even if you don’t have much time. The key is to focus on high-intensity workouts that quickly increase your heart rate.

If we talk about the effective methods of HIIT, it focuses on alternating between 30-second high energy work out and 1-minute rest intervals. Only a person who follows the HIIT exercise routine along with running, rope jumping, and swimming will find out about how to burn 1000 calories in 30 minutes and how many sets of each exercise will help eliminate 1000 calories from the body.

High-Knee Running

Another exercise that can be included in the workout plan to burn 1000 calories in 30 minutes would be high-knee running that is high-energy cardio that will successfully burn 240 to 350 calories in 30 minutes. It is also known for effectively burning a large number of calories in a very short period of time.

How to carry out high-knee running:

  1. Lift your knee as high as possible while running at the same place
  2. Move your arms up and down speedily to match the pace


It is recommended to take 1-minute rest between your workout sessions, so completing the whole routine in 30 minutes can get a little more daunting. Don’t be so hard on your body, at least take out an hour to burn 1000 calories.

How to burn 1000 calories at gym

It’s comparatively easier to know how to burn 1000 calories at gym but you need to seek professional help in order to get on the right track. It requires a lot of hard work and dedication to follow the hard-core fitness routine plus only high-intensity workouts in the gym won’t be very effective without a proper diet plan. Therefore, you need to comprehend your body’s requirements in terms of calories according to your BMI and the rate of calorie burn is directly proportional to the physical weight of an individual.

So, you should be aware of the fact that doing intense cardio and weight lifting at the gym would boost your metabolism and you will feel the urge to eat multiple times a day. However, you need to play smart and eat healthy plus follow a diet that will be planned specifically for you according to your physique.



If you intend to burn 1000 calories with full determination at the gym then you should take full advantage of the gym’s equipment. You can do intensive exercise on the treadmill by running at 8mph and burn about 700-900 calories. You can further increase the ferocity by configuring the machine settings on vertical resistance, the inclined position of the running belt will allow you to run in different directions and if you want to make sure that you are losing up to 1000 calories then you can add sprints of 10 seconds at 13-14 mph to enhance the intensity of your workout.


Your fitness trainer would guide you on how to burn 1000 calories at gym because there are proper equipment and environment that would motivate you to achieve your target. Cycling is another very effective exercise to burn calories. You can lose 1000 calories by cycling at 15 mph for 90-120 minutes with 2 minutes break intervals. Cycling with increased intensity would incite a more intense leg work out, ultimately toning up your legs by shedding fat from calves and thighs.

Strength training and aerobics

Going to the gym would provide an edge to fitness enthusiasts and they would eventually get to know the trick of how to burn 1000 calories at gym. One of the major reasons for achieving your goal faster at the gym is that you can approach professionals who are there to guide you and train your body. Fitness trainers have combined strength training and aerobics to create a highly effective workout routine that involves deadlifts, lunges, step-ups, and squats.

  • Deadlifts

 Deadlifts are either exercised by using barbells or you can do deadlifts with dumbbells. All you have to do is place two weights on either side of your body, position yourself properly, now squat down and grasp the dumbbells and stand up while lifting the weights plus don’t forget to keep your back straight while getting up.

  • Lunges

Lunges should be practiced with special care as it inflicts pressure on the tissues of your knee and backbone. To master lunges, you have to stand tall with feet hip-width apart, the position requires proper core engagement. Then take a step forward and make sure your heel hits the floor first and start to lower your body until the left knee touches the ground and the right shin is vertical to the floor. Raise your body and repeat the process with your left leg.

  • Step-ups

Step-ups is an extremely simple exercise but combined with other HIIT exercises it can work wonders. Simply you just require a stool, step on to the stool and get down and the more you increase the height of the stool the more effective it gets in burning calories.

  • Squats

Stand with feet shoulder-width apart and hands by your side, keep your back straight to support your core then lower your body and bend your knees until your thighs position parallels to the floor. You will feel the natural pressure in your lower body, push yourself back, and then stand straight in the original position. Repeat the movement.


There are many cases of serious injuries at the gym, use gym equipment under the supervision of an expert or get attached to the fitness trainer who has enough knowledge to guide you about the posture, speed, and duration of work out.

How to burn 1000 calories fast

Nowadays, everyone is in a rush as the urban lifestyle demands you to be quick in order to complete your to-do list for the day. Physical fitness is one of the ignored tasks of our daily lives because we consider it a duty. In fact, it is not a duty, it is your responsibility to keep your body in a healthy and fit condition as your body is carrying out so many functions for you. Everyone wants to know the remedy of how to burn 1000 calories fast in order to manage all other chores and hit the gym at the same time.

High Knees

According to research, Hight intensity interval training workout is the most efficient and efficacious way of burning 1000 calories within an hour. One of the effective HIIT exercises is high knees, which helps you burn 1000 calories within an hour in combination with other hardcore cardio exercises. 40 reps of high knees with a 1-minute break would stimulate a burning sensation in your quads, calf, hamstring, and glutes. For people who want to lose the stubborn belly fat, high knees specifically help to burn belly fat at a much faster pace.

Jumping Jacks and Plank Jacks

Fitness trainers highly recommend a combination of jumping jacks and plank jacks. If your target is to lose 1000 calories, you can easily lose 600 to 1000 calories per hour because of this high-intensity full body core workout. Basically, to discover the key of how to burn 1000 calories fast by exercising jacks is to exercise 40 jumping jacks without any break and instantly get on the position of the plank. This is a tricky part where you have to hop and lift your toes off the floor and spread them in the alignment of your shoulders. Hop again and repeat the drill, this set has to be repeated 15 times before taking a 10-second rest.


Burpees are a major part of HIIT workout, it is a form of cardio that reinforces your muscles and improves the cardiovascular system. Burpees are advisable for people who are struggling to know the formula of how to burn 1000 calories fast. The technique to exercise burpees is to touch the floor, anchoring your body with your palms then push your feet back like you position yourself for a pushup, hop and bring your feet back to the prior position now jump and repeat the practice to burn 740-1000 calories per 90-120 minutes.


Gradually build your stamina and increase the intensity of the workout while exercising HIIT and if you are a beginner then fast pace strength training can impose stress on your heart as muscle’s requirement of oxygen level will rise. Once your muscles have been trained for HIIT then you can burn 1000 calories at a faster rate.

How to burn 1000 calories at home

Do you feel that the COVID season has grounded you and made you lazy? You think you are putting on extra pounds and getting out of shape or you can’t go to the gym and there is no physical activity you can do. Well, folks you just need some motivation, gym wear, and a yoga mat to get back on track. There are a number of exercises you can do at home and if you are figuring out how to burn 1000 calories at home, you will get the answer in this article.

Jump squats and Jump Lunges

After a 10-minute warm-up, you can switch to jump squats and jump lunges. It’s a highly effective combination of two high-intensity exercises that burn a tremendous number of calories. The jump will add an extra kick to regular squats and lunges and you can burn 700-900 calories by exercising this high-energy workout for 120 minutes with a 1-minute break after each set. One set includes 20 reps of jump lunges and 20 reps of jump squats. Soon you will start getting desirable results after this workout and people would ask you that how to burn 1000 calories at home.

Mountain Climbers

Mountain climbers are a great total body exercise, this works out demands core engagement as you start from the plank position. Your triceps have to work isometrically to keep you in place. Once you get to the proper position with arms a little wider than shoulders, draw one knee towards your naval without elevating the hips. Then take your leg back and repeat the movement with another leg. The faster you climb the more calories you would burn eventually. You can burn almost 1000 calories by exercising mountain climbers for 90-110 minutes.

 Crunches and High Knees

Still, struggling with how to burn 1000 calories at home? Do not stress it, instead of doing crunches and high knees combo work out to burn 600-900 calories. There are various forms of crunches such as leg-up sit-ups, leg-up crunches, and bicycle crunches. Choose what you can do easily at a faster pace, exercise 20 reps of crunches with a 1-minute break then exercise 20 reps of high knees, and repeat the cycle for at least an hour.


Burning 1000 calories at home is relatively more demanding as it requires more determination, you have to be your own motivational fitness trainer and overcome lethargy at the same time. However, the key to achieve your target ( how to burn 1000 calories at home ) is consistency and persistence to drag yourself off of your couch and start working out.

How long does it take to burn 1000 calories?

Certainly, burning 1000 calories is not a piece of cake, it takes a lot of strength training, exercise, and a proper diet plan to achieve the level of fitness. It is recommended that gradually increase the pace and intensity of work out to achieve the target of calorie burn. However, when your body is fully trained and acclimatized to the new routine. You can burn 1000 calories within an hour, the rate of calorie burn is different for every person according to weight, efficiency, and age but average calculation implies that it takes 45 to 60 minutes to burn 1000 calories.

Well, there are multiple factors that are responsible for determining how long does it take to burn 1000 calories. Further, we will discuss all the factors that impact the rate of calorie burn:

  • Intensity

There has been extensive research regarding the direct correlation between high-intensity workouts and rate of calorie burn and it has been deduced that HIIT workouts burn more calories in a short period of time as compared to moderate or low-intensity workouts. Let’s discuss a basic example of running and walking in which we will compare the rate of calorie burn of both exercises, it is evident that you will burn more calories in a 20-minute running session than walking for the same time period.

  • Current Weight

 The current weight and body composition influence the rate of calorie burn in such a way that there would be more energy consumed to move a heavier body. Body composition is basically the amount of fat, muscle, bones, and water present in your body. American Council on exercise reports that the number of calorie burn is directly proportional to the physical weight of the person

  • Gender

If we compare genders then men tend to have more muscles in their bodies so they burn calories at a faster rate as compared to women. Since there are varied values for both genders on how long does it take to burn 1000 calories so the calculations are done accordingly?

  • Age

As you age it becomes difficult to lose weight and build muscles, the inability to burn calories is more evident in elder people. Losing belly pooch seems like a challenge as you age. So, it’s better to stay in healthy shape from an early age rather than struggling to control increased cholesterol levels because of unhealthy fat deposits in your body.

  • Break

The body demands rest after every exercise routine, whether you have been jumping rope, running, doing burpees, or any form of strength training. One-minute rest between exercises suggests that your muscles are getting back into a relaxed state and in order to burn 1000 calories you would have to work out for at least 90 minutes.

All these factors are taken into account while assessing how long does it take to burn 1000 calories. However, all the calculations are based on average estimations.

How much running to burn 1000 calories

Basically, the duration of the workout depends upon the calorie burn target, size of an individual, stamina, and the level of intensity. These factors determine how much running you would require to burn a certain number of calories through either moderate, low-intensity exercises or high-intensity workouts. According to Craig Broeder, a research scholar chair of exercise science at Northern Illinois University, we can determine how much running to burn 1000 calories by a simple metabolic equation that is for every liter of oxygen you consume, you burn about 5 calories.

Hence, experts have derived this straightforward formula that a person of average weight running a 1-mile distance can burn about 100 calories. However, the rate of calorie burn and how much running to burn 1000 calories depends upon the person’s weight and how efficiently he can run, the rate increases in both cases because it takes more energy to run with a heavier body plus if the person is inefficient (lack of stamina) again it would require more energy to keep running for the set amount of time.

As a matter of fact, the faster you run the more distance you will cover in the same amount of time which denotes that the rate of calorie burn has been enhanced. For instance, an average weight individual has been running at 10-minute miles for an hour, he is able to cover 6 miles and 600 calories have been burned during his running session according to the formula. However, a person running at an increased pace of 6-minute miles for an equal amount of time can cover 10 miles and burns 1000 calories. There are various researches of renowned Exercise and Nutritional scientists that elucidate how the body reacts when you are working out and how to burn 1000 calories or how much running to burn 1000 calories by basic calculations.