How can I burn 1,000 calories in 1 hour?

Burning 1,000 calories in a single hour is incredibly difficult and requires sustained, high-intensity effort. An 80 kg (176 lb) person might achieve this by running at a fast pace (e.g. 12 km/h or 7.5 mph) for a full hour, engaging in vigorous swimming, or using a rowing machine at a very high intensity. For most people, this isn’t a sustainable or safe goal.

How many calories does a 20-minute walk burn?

A 20-minute walk at a moderate pace (e.g. 5 km/h or 3 mph) will burn approximately 80-120 calories, depending on your body weight and the intensity ( 19 ). A heavier person will burn more calories than a lighter person performing the same activity.

Do you burn calories when you’re sleeping?

Yes, you burn calories while sleeping. Your body uses energy to perform essential functions such as breathing, circulating blood, and regulating body temperature ( 20 ). This is known as your basal metabolic rate (BMR). The exact number of calories burned depends on your age, weight, and body composition, but it typically ranges from 50 to 100 calories per hour.

What cardio burns the most calories?

Activities that engage multiple large muscle groups at a high intensity tend to burn the most calories. These include running, rowing, cycling at a high resistance, swimming, and using the elliptical or stair climber ( 21 ). High-intensity interval training (HIIT), which involves short bursts of all-out effort followed by brief recovery periods, is also exceptionally effective for calorie expenditure in a short amount of time ( 22 ).