The faster you can burn calories, the quicker you can lose body fat. It’s as simple as that, really. If you were to say… burn 1000 calories extra a day, you would make a real dent in your fat stores, provided you do it right of course. You would want for the bulk of the calories to come from the fat your body has stored and not from any other tissue, such as your muscles, for instance.
In this article, I want to discuss how you can workout to burn 1000 calories a day. I will also talk about how you can do it in 1 hour. These are two very different goals and they require drastically different action courses. I’ll give you a variety of options to achieve such a rapid calorie burn and, I hope, help you to see how you can accelerate your own fat loss.
Bear in mind one thing, though: the number of calories that each person burns while exercising in a certain way at a certain level of intensity depends also on his or her age, gender, weight, genetics, even how hot or cold it is. So, the time frames and figures on this page are an estimate, not something that’s generally accurate for everyone.
Burn 1000 Calories a Day
Let’s say that you want to workout enough to burn an extra 1,000 calories each day. One way to do it is to break it up into 2 workout sessions, say morning and evening. You need to burn 500 calories in each session to achieve your goal and this can be done quite simply.
Running is one way to do it. You can burn 500 calories by running for 30 – 40 minutes in the morning and once again at night. According to Bodybuilding.com, a person who weighs 170 pounds (about 77 Kilograms), can burn 519 calories by running at a speed of 6.7 MPH for 35 minutes. You can also use a rowing machine for the same time and burn even more (provided you workout hard). Swimming, rollerblading, and playing squash are all ways in which you can burn 500+ calories in 35 minutes so you can actually do one workout in the morning and one in the evening to keep things interesting.
Naturally, all this depends on how intensive your workout is, something that is often difficult to estimate in advance. For instance, a martial arts workout such as kickboxing can burn a massive amount of calories but it has to be a hard workout.
So, now you know how to burn 1000 calories in a day. It’s not easy, but it can be done if you make the time for it.
How to burn 1000 Calories in an hour
How about doing in 1 hour? Is it possible?
The answer is yes but it’s far from easy. Taking a person who weighs 170 pounds for example, this person will need to run for a full 60 minutes at a pace of 7.5 MPH. This isn’t something that most people can do. It requires training and quite a bit of stamina. While you may be able to do it in other ways, such as riding on a stationary bike, expect to need to put in a great deal of effort.
One other way in which you may be able to burn 1000 calories in 1 hour is by using strength circuits: doing a set of different exercises one after the other without rest in between. This kind of workout is calorie expensive and may also have a beneficial influence on your metabolism. The 1000 Calorie Challenge program is based on doing such workouts specifically.
The easiest way to do circuits at home is to focus on bodyweight exercises and those that require just dumbbells or a stability ball. For instance: squats, lunges, chest presses, alternate dumbbell rows, squats with alternating shoulder presses, push ups, mountain climbers, burpees, bent over dumbbell rows, tucked knees jumps, and so on.
Combine 10 of these exercises together into a single circuit, making sure to train your entire body, and do the circuit over and over for an hour, taking 2 minutes of rest between each circuit. This may be enough to burn off a 1,000 calories in the space of a single hour. This will be hard, but it is possible.
One advantage circuits have over cardio workouts is that they help to preserve muscle tissue and boost your metabolism further. You can also get an “afterburn” effect in your body continues to burn more and more calories for hours after you’ve actually completed the workout, using up more fat in the process.
So, now it is up to you to take action and workout hard to change your body.