8 Workouts That Burn 1,000 Calories

Exercise is good for you. In fact, people who exercise regularly have a higher quality of life and are less likely to develop chronic diseases (1). One of the main reasons people exercise is to burn calories, which can help with weight loss and overall health (2).

There’s no one workout that’s the best. Every person has different fitness levels and preferences, so it’s important to find the right workout for you. Choosing what works for you makes it more likely that you’ll stick to a workout routine and reach your fitness goals.

In this article, we’ll explore 8 different workouts that burn calories, specifically 1,000 calories. You should keep in mind that the number of calories burned during a workout will vary based on factors such as weight, intensity, and duration.

Is it Possible to Burn 1,000 Calories in a Workout?

It’s possible to burn 1,000 calories in a workout. However, this can be a challenging goal to achieve and may not be attainable for everyone.

Consider that:

• A person who weighs 150 pounds may burn around 300-400 calories in an hour of moderate-intensity exercise.
• A person who weighs 200 pounds may burn around 400-500 calories in an hour of moderate-intensity exercise.
• A person who weighs 250 pounds may burn around 500-600 calories in an hour of moderate-intensity exercise.

To reach the goal of burning 1,000 calories, you would need to increase the intensity and/or duration of your workout significantly. This can be difficult for some people, particularly those who are just starting on their fitness journeys. It’s important to listen to your body and not push yourself too hard, as this can lead to injury or burnout.

It’s also worth noting that the idea of “burning” 1,000 calories during a workout can be misleading. Our bodies are constantly burning calories throughout the day simply by existing and performing basic functions such as breathing and digesting food (3). 

A more accurate way to think about it is to say that these workouts can help you create a calorie deficit of 1,000 calories, meaning you’re burning 1,000 more calories than you’re consuming (4).

Consider This Before Attempting a 1,000-Calorie Workout

Before attempting any high-intensity or long-duration workout, you should consider your current fitness level and any potential health conditions. If you’re new to exercise or have any underlying health issues, it’s best to consult a doctor before attempting a 1,000-calorie workout.

It’s also important to warm up properly before you start any intense workout. This can help prevent injury and improve performance (5).

A proper warm-up should include:

• 5-10 minutes of light cardio such as jogging or jumping jacks
• Dynamic stretches that target the muscles you’ll be using during your workout
• Gradually increasing the intensity and range of motion as you warm up

After your workout, it’s also important to cool down and stretch to prevent muscle soreness and tightness (5).

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Bear in mind that all figures mentioned in this article are estimates and can vary based on individual factors such as:

• Body Weight: Heavier individuals tend to burn more calories during physical activity than lighter individuals doing the same workout. This is because it takes more energy to move a larger body mass (3).
• Metabolism: Metabolic rate varies from person to person. Those with a faster metabolism will naturally burn more calories at rest and during exercise compared to those with a slower metabolism (3).
• Intensity: The more intense your workout, the higher the calorie burn. High-intensity exercises, such as sprinting or high-intensity interval training (HIIT), can significantly increase the number of calories burned compared to lower-intensity activities.
• Duration: Longer workout sessions tend to burn more calories. However, it’s essential to balance duration with intensity as overly long sessions at a high intensity can lead to fatigue and potential injury.
• Fitness Level: Individuals who are fitter may burn fewer calories when performing the same exercise as someone less fit due to increased efficiency in their movements. It’s important to continuously challenge the body with varying routines to maintain a high calorie burn.
• Type of Activity: Different exercises have different energy requirements. For example, running generally burns more calories per minute than activities such as yoga or weightlifting.

All these factors should be considered when planning a workout to maximize calorie burn and achieve personal fitness goals. Customizing routines based on these elements can significantly impact the effectiveness of the workout regimen.

Read more: Calisthenics Poses: The Best Exercises for Beginners and Beyond

8 Workouts That Can Help You Burn 1,000 Calories

Without further ado, let’s explore some workouts that can help you reach your goal of burning 1,000 calories. Once again, we want to remind readers that these are very intense exercises and should not be performed by beginners. Please assess your fitness level before you try to complete any of these forms of exercise. You should also keep in mind that the number of calories burned will vary based on individual factors, but these workouts can be structured to be high-intensity and effective for calorie burning.

1. Running

• Duration: 90 minutes at a steady pace
• Intensity: Moderate to high
• Equipment: Good quality running shoes
• Tips: Opt for varied terrains such as trails or inclines to increase intensity. Ensure proper hydration and pacing to maintain energy levels throughout the run.

2. Cycling

• Duration: 70 minutes of intense cycling
• Intensity: High
• Equipment: Road or stationary bike
• Tips: Incorporate intervals by alternating between high-speed sprints and moderate cycling. Adjust resistance to increase effort and engage different muscle groups.

3. Swimming

• Duration: 90 minutes of continuous swimming
• Intensity: Moderate to high
• Equipment: Swimwear, goggles
• Tips: Use different strokes such as freestyle, butterfly, and breaststroke to work various muscle groups. Focus on technique to enhance efficiency and calorie burn.

4. High-Intensity Interval Training (HIIT)

• Duration: 60 minutes
• Intensity: Very high
• Equipment: Optional (dumbbells, kettlebells, jump rope)
• Tips: Incorporate a mix of exercises such as burpees, jumping jacks, and squat jumps. Keep rest periods short and maintain intensity to boost calorie expenditure.

Read more: Basic Full-Body Workout for Mastering the Foundational Movements

5. Rowing

• Duration: 75 minutes
• Intensity: Moderate to high
• Equipment: Rowing machine
• Tips: Focus on form to prevent injury and maximize power output. Incorporate intervals by varying stroke speed and resistance levels.

6. Jump Rope

• Duration: 80 minutes
• Intensity: High
• Equipment: Jump rope
• Tips: Mix up techniques with single-leg jumps, double-unders, and crossovers. This can make the workout more engaging and effectively increase calorie burn.

7. CrossFit Session

• Duration: 60 minutes
• Intensity: Very high
• Equipment: Various, depending on the workout (barbells, kettlebells, pull-up bars)
• Tips: Follow a structured WOD (Workout of the Day) that incorporates varied movements to keep intensity high. Proper form and technique are essential for safety and effectiveness.

8. Kickboxing

• Duration: 75 minutes
• Intensity: High
• Equipment: Gloves and pads (optional)
• Tips: Engage fully in each movement, focusing on power and speed. Combine punches and kicks with rapid footwork for a comprehensive cardio workout.

How to Burn 1,000 Calories in 30 Minutes

Burning 1,000 calories in just 30 minutes is incredibly challenging and typically not feasible for most people as it requires an exceptionally high level of intensity and effort. 

Attempting to do so can also be dangerous as it may cause excessive strain on the body and increase the risk of injury. Instead, a more sustainable approach would be to aim for a total calorie burn of 1,000 throughout the day by combining shorter high-intensity workouts with healthy eating habits. It’s important to listen to your body and not push yourself beyond your limits.

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However, here are some strategies that may help you maximize calorie burn in a short period:

• High-Intensity Interval Training (HIIT): Engage in an HIIT workout that includes exercises such as burpees, sprinting, jump squats, and mountain climbers. Keep rest periods short to maintain a high heart rate.
• Circuit Training: Combine strength and cardio exercises in a circuit format, moving quickly from one exercise to the next with minimal rest. Use compound movements such as deadlifts, squats, and push-ups to engage multiple muscle groups.
• Tabata Training: This is a form of HIIT that involves 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated for 4 minutes. You can do multiple rounds with different exercises.
• Sprinting: Perform all-out sprints with short recovery periods. This can be done on a treadmill, track, or even with cycling.

Frequently Asked Questions

• How many calories do I burn in a day?

The number of calories you burn daily depends on your basal metabolic rate (BMR) and your level of physical activity. On average, a moderately active adult woman burns approximately 1,800-2,200 calories per day, while a moderately active adult man burns approximately 2,200-2,800 calories per day (6). 

To get a personalized estimate, you can use online calculators that take these factors into account, or consult a healthcare professional.

• How many calories does walking burn?

Walking burns calories based on your weight and pace. On average, a person who weighs 155 pounds burns approximately 350 calories per hour walking at a moderate pace of 4 miles per hour (7).

• How many calories do you burn walking a mile?

The calories burned per mile can vary, but on average, a person who weighs 155 pounds burns approximately 100 calories walking a mile at a brisk pace (7).

• How can I burn 1,000 calories?

Burning 1,000 calories in a workout session is challenging and requires high-intensity activities that shouldn’t be attempted by a beginner. 

Options include a vigorous 60-minute HIIT session, intense circuit training, or sprinting with short recovery periods, but this may not be feasible or safe for everyone. Always consult a fitness professional and a medical professional before you attempt such intense workouts. 

• Can an HIIT workout burn 1,000 calories?

HIIT workouts can be highly effective for calorie burn, but it’s unlikely that a single session alone will result in burning 1,000 calories. Incorporating other forms of exercise and maintaining a healthy diet are also key factors in achieving this goal.

• How many calories are in 1 kg?

There are approximately 7,700 calories in 1 kilogram of body weight. This is based on the general estimate that 1 pound of body fat is equivalent to approximately 3,500 calories (7). Therefore, to lose 1 kilogram, you would need to create a calorie deficit of approximately 7,700 calories through a combination of diet and exercise.

• How can I burn 500 calories?

Burning 500 calories can be achieved through various activities, depending on your preferences and fitness level. Here are some effective ways to burn approximately 500 calories:

1. Running: Run at a pace of about 6 miles per hour (10 minutes per mile) for roughly 45 minutes.
2. Cycling: Ride a bike at a moderate pace (12-14 miles per hour) for approximately 60 minutes.
3. Swimming: Swim laps at a moderate to vigorous pace for approximately 60 minutes.
4. HIIT Workout: Engage in a high-intensity interval training session for approximately 30-40 minutes.
5. Jump Rope: Jump rope at a fast pace for approximately 40-50 minutes.
6. Rowing: Use a rowing machine at a vigorous pace for approximately 45 minutes.
7. Dancing: Participate in a high-energy dance class such as Zumba for approximately 60 minutes.
8. Hiking: Go for a hike on hilly terrain for approximately 90 minutes.

These estimates can vary based on factors such as your weight, the intensity of the activity, and individual metabolism.

• How many calories can be burned in 1 hour at the gym?

The number of calories burned in a 1-hour gym session can vary widely, depending on the type and intensity of the workout, in addition to individual factors such as weight and fitness level. Here are some general estimates for different types of gym activities:

1. Weightlifting: Light to moderate weightlifting can burn approximately 200-300 calories per hour.
2. Cardio Machines: Using machines such as the treadmill, elliptical, or stationary bike at a moderate pace can burn approximately 400-600 calories per hour.
3. High-Intensity Interval Training (HIIT): A vigorous HIIT session can burn approximately 500-700 calories per hour.
4. Group Fitness Classes: Classes such as spinning, aerobics, or kickboxing can burn between 500 and 700 calories per hour.
5. Circuit Training: Combining strength and cardio exercises in a circuit can burn approximately 400-600 calories per hour.

These are rough estimates and can vary based on personal factors and workout specifics. It’s always a good idea to use a fitness tracker or consult a fitness professional to get more personalized information.

The Bottom Line

Overall, burning 1,000 calories in one workout is possible, but it requires careful planning, proper nutrition, and consideration of individual factors. It’s essential to find a balance between intensity and duration that works best for you while also ensuring safety and avoiding potential injuries. 

Furthermore, varying your workouts and pushing yourself outside of your comfort zone can help challenge the body and prevent stagnation in progress. Remember to always listen to your body and make adjustments as necessary. 1,000 calories burned isn’t a requirement for a good workout. A good workout is one you can do consistently and with the correct form. This could be a goal to strive for in the future, but it is by no means a necessity for those who are new to fitness.