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Burn 1000 calories while working out? – With these tips and exercises it works!

To lose weight, to define the body and to build muscles – these are probably the most common reasons why most of us exercise. No matter what our goal is at the moment, calorie consumption during exercise always plays a very important role on the way to our dream figure. Although this shouldn’t necessarily mean that we have to count every single calorie and go crazy doing it, there’s nothing wrong with knowing approximately how much we burn. How to burn 1000 calories – this question has been asked at least once by all weight loss enthusiasts who want to lose weight as fast as possible. You’ve just completed a super strenuous workout and are sweating bullets, and yet your sports watch shows that you’ve burned just 200-300 calories – does this sound familiar? If so, then you’ve come to the right place! Which exercises have the highest calorie consumption, how you can burn 1000 calories while exercising as well as many numerous tips, we reveal to you in our article!

which exercises burn the most calories HIIT workout plan for home

Our body burns calories throughout the day – even when we are lying relaxed on the sofa watching our favorite show. But if you want to burn 1000 calories, you’ll have to get a little more active – ideally with more intense workouts. However, we need to make one thing clear – in order to lose weight and achieve lasting results, we should pay attention to our diet in addition to exercise. 1000 calories is indeed quite a lot of calories and quite a serious challenge. Whether it’s at home or in the gym, it’s definitely possible, but it requires an incredibly high level of discipline and, of course, a larger time commitment.

What affects our calorie consumption?

HIIT workout plan 1000 calories burn at home

Whether and how fast we burn 1000 calories depends on different components. We can only lose weight if our energy balance is low, or in other words – we take in fewer calories than we consume. While some of the factors cannot be influenced, others depend on ourselves. We will explain what plays a crucial role in calorie consumption below.

  • Weight – This is actually quite logical. Just think about it – it takes more energy to move a heavier object, right? The same is true for our body. So, a person who weighs 80 kilograms will burn quite a bit more calories than someone who weighs 60 kilograms at the same intensity and exercise duration. So making a blanket statement about burning 1000 calories while exercising may not work the same for everyone.
  • Your fitness level – The fitter we are and the more sports experience we have, the more effectively our fat metabolism works. This is why professional athletes burn almost twice as many calories as a novice.

Jumping rope for weight loss how to burn 1000 calories in an hour

  • Gender – And now we’re sorry to disappoint you – men have a higher percentage of muscle mass than women. And since muscle tends to use more energy, men burn a lot more calories than women at the same intensity and workout duration. So the next time you do a partner workout and your friend actually hit the 1000 calorie mark, don’t fret about it.
  • Age – Aging is a natural process and as you age, muscle mass decreases. The result then is lower calorie consumption.
  • Genetics – We all have that one friend who can eat just about anything without gaining even 1 pound. If you are blessed with good genes, you can burn 1000 calories much faster, while for others this would be an almost impossible task.

Is it healthy to burn 1000 calories while exercising?

HIIT workout plan 1000 calories burn at home

Burning 1000 calories in an hour – that would be nice, wouldn’t it? Actually, such a strenuous workout is not recommended for everyone and should only be done after consulting with an experienced fitness trainer or nutritionist. Too much exercise without adequate recovery can lead to overtraining in some cases. This means that the body is not able to fully regenerate and recover, causing our performance to decrease with the next workout session. Burning too many calories in combination with low caloric intake can lead to metabolic disorders, cardiovascular disease and nervous disorders. So if you want to burn 1000 calories, be sure to eat more. In addition, very intense and long workouts can cause burnout or injury. Therefore, it is important to schedule rest days between workouts or divide the workout session into shorter sessions.

Burn 1000 calories workout: these exercises have the highest calorie burn

1000 calories burn workout gym calorie consumption

How can you burn 1000 calories in an hour? Intense workouts that get our heart rate up are a great and efficient way to achieve this goal. For example, let’s compare jogging to walking – you will burn more calories in a 20-minute running session than if you were to walk at a moderate pace for the same duration. However, in order for us to be able to continue exercising, it should be fun first and foremost. If you are doing a high intensity HIIT workout that you are not enjoying, it is not doing the job. Below are the sports that burn the most calories – there may be something for you.

  • Swimming is a great sport that burns energy while improving muscle strength, circulation, and lung and heart health. Swimming for 30 minutes burns about as many calories as 30 minutes on a treadmill, but puts less stress on the body. Depending on weight and exercise intensity, an hour of swimming burns between 700 and 800 calories.
  • Ergometer – You find running on the treadmill quite boring and monotonous? Then try the ergometer instead. The latest models allow you to enter directly into the computer how long you want to exercise and how many calories you want to burn during the workout. At a load of about 150 watts, you can burn about 800 calories in an hour. Alternating between high and low intensity intervals is another option to increase calorie burn.
  • Sprinting – We all know that jogging is one of the exercises that burns the most calories. The faster we run, the higher the calorie burn. If you want to burn 1000 calories, you should include HIIT sprints in your workout. They burn an incredible amount of energy and they are ideal for those days when you don’t have that much time to work out. When you’re pushing the limits of your physical endurance and can barely breathe, sprint.

High-intensity HIIT workouts make the kilos fall off

HIIT workout for home burn 1000 calories in one hour

If you’re into exercise, then you’ve most likely heard of HIIT workouts. High-intensity interval training consists of short but very intense exercises that provide effective fat loss and increased muscle gain. Although HIIT workouts usually last 20 to 30 minutes, they can be twice as effective at burning fat than, say, 1 hour on a treadmill or cross-trainer. The biggest advantage of the training method, however, is the so-called afterburn effect. Depending on the intensity, the body works at full speed even after the workout, continuing to burn calories. According to a scientific study, HIIT workouts increase calorie consumption by up to 20%. That means if you burned 600 calories during the workout, you’ll burn at least 100 more afterwards – even if you’re lying on the couch.

how to burn 1000 calories in an hour HIIT workout plan to lose weight

You want to burn 1000 calories at home? Then we have the ultimate workout plan for you for a whole week! It consists of classic, high-intensity exercises such as burpees, high knees, jumping jacks or jumping rope. Each workout consists of a circuit that lasts about 30 minutes and must be repeated a total of two times. Rest for 1 minute between each circuit by running in place at a moderate pace. Depending on your weight and intensity, you will burn approximately 900-1000 calories. And the best part? You don’t need any special equipment to do it! So let’s get started!


  • Burpees and jumping jacks for 3 minutes each with no rest in between.
  • Classic squat with jump and rope jump for 4 minutes each without a break in between
  • Crunches and sit-ups for 3 minutes each with no rest in between
  • High knees and mountain climbers for 5 minutes each with no rest in between


  • Crunches, sit-ups and push-ups for 3 minutes each with no rest in between
  • High knees and jumping jacks for 3 minutes each.
  • Plank Jacks and Speed Skaters for 3 minutes. For speed skaters, place feet hip-width apart. From the center, hop alternately to the left, landing on the left foot and crossing the right diagonally and jumping to the right.
  • Lunges with jump and sumo squats with jump for 4 minutes each.
  • Sprinting on the spot for 3 minutes

Jogging calorie burn how to burn 1000 calories

Wednesday – Today you may choose some of the following activities and do them for 1 hour. Choose from swimming, jogging, jumping rope or hula hoop exercises.

Thursday – Two of the following combinations must be performed for 20 minutes each, with 20 seconds rest between exercises.

  • Burpees with push-ups, high knees, dynamic plank, jumping jacks with sumo squats, mountain climbers, speed skaters.
  • 20 minutes of jumping rope

Friday is rest day.


  • 20 minutes of rope skipping
  • 20 minutes jogging
  • High knees, jumping jacks, squats with jumping, sprinting on the spot and push-ups for 4 minutes each.

Sunday is rest day.

How to burn 1000 calories in an hour

Treadmill HIIT workout plan 1000 calories burn workout

It doesn’t have to be the featured super workout if you want to burn 1000 calories. There’s another way – below you’ll find a mix of strength and cardio exercises that are just as effective and strenuous. The only catch, however, is that you can’t take a break between exercises. The fewer rests we incorporate into our workouts, the longer our heart rate stays elevated, which means calories burned are also higher. With the high repetition numbers, this is quite challenging and stimulates both endurance and muscle building.

  • 100 Jumping Jacks (jumping jacks)
  • 80 Crunches
  • 100 Squats
  • 30 push-ups
  • 15 burpees
  • 50 Jumping Jacks
  • 40 High knees
  • 30 Crunches
  • 2 minutes wall sit
  • 1 minute Low Plank

Cardio equipment calorie consumption 1000 calories burn in an hour