If you are a fitness enthusiast or want to drop pounds quickly, you must have come across the internet-famous 1000-calorie workout. It is an intense exercise routine that claims to burn 1000 calories in an hour.

But like the Instagram vs. Reality memes, the actual number of calories burnt in reality is quite different from the “plan” itself. Also, attempting to burn so many calories can put you at the risk of injuring yourself and gaining weight instead of losing it!

So, you need to strategize your 1000-calorie workout to make the best of this plan. Here’s what you should know to burn 1000 calories per day. We have also included the best exercises that will help you do so. Let’s begin!

1000-Calorie Workout – What To Keep In Mind

Burning 1000 calories per hour is a dream-come-true. Or maybe too good to be true! Because doing intense cardio or weight lifting for an hour every day can triple your hunger, and you’d end up consuming a lot more food, leading to weight gain. So, you must be prepared for what you are getting into. Here is the 1000-calorie workout checklist that you should keep in mind before stepping into it


A high-intensity workout is more impactful for burning more calories in a short period. Moderate or low-intensity workouts burn lesser calories. For example, take walking and running. You will burn more calories in a 20-minute session of running than you would if you walked for the same duration.
However, you also need to enjoy your workout session and be able to continue with it. If you do a high-intensity workout that you cannot continue beyond a day, it will not serve the purpose. So, instead of just looking at your fitness band to know how many calories you’ve burnt, you must also look at your workout satisfaction levels.


Any form of exercise – Zumba, swimming, sprinting, or strength training – needs you to rest, even if it is for 10 seconds. When you rest between exercises, it means that you are not working out for the entire 60 minutes, right? So, if you want to burn 1000 calories, you have to work out for at least 90 minutes


Now, that’s major design inequality! Men are generally more muscular than women and tend to burn more calories quickly. This is because the muscles are where you find a lot of mitochondria – the cell organelles that help convert glucose into usable energy


If you are blessed with good genes, you probably do not have to workout for long durations to burn 1000 calories. To be more specific, have you noticed how someone can drop the pounds in 2 weeks while you struggle to lose an inch of fat even after 4 weeks? Burning 1000 calories per day may be a tad bit difficult for you, but don’t give up.

Current Weight

The current weight and body composition matter when it comes to losing weight and burning calories. Body composition is the amount of fat, muscle, bones, and water you have in your body. You may weigh 120 pounds and be muscular. And if you are muscular, you will tend to burn more calories in a short period. But not if your body fat percentage is on the higher side.


Aging is a scientific process, and since your DNA undergoes changes, your body is bound to show signs of aging. One of the signs is the inability to lose weight and build muscle quickly. That’s why, as we age, it is difficult to get rid of that belly pooch that was not even there when we were younger. Also, building muscle or toning up your body takes double the effort and time.

So, keeping these factors in mind, do the following exercises to burn 1000 calories in 90-120 minutes.

Best Exercises That Burn 1000 Calories

 HIT Workouts

HIIT or High-Intensity Interval Training is an anaerobic form of cardio. You will do a high-intensity exercise for a short period and then take rest for a few seconds. Repeat. HIIT helps you burn calories long after you have left the gym, and that’s why it is such an effective exercise. Below is the list of a few HIIT exercises you can do. However, if you want to know our top 15 picks, click here.

Rope Jumping

Rope jumping is like running, at least when it comes to giving you a high and helping you meditate as you exercise. You will burn anywhere between 750-1047 calories per hour, or let’s say, per 90-120 minutes (with the breaks in between). Make sure you are doing high-intensity rope jumps.

Jumping Jacks And Plank Jacks

Jumping jacks and plank jacks, in combination, make for an amazing high-intensity full body and core workout that will help you burn about 600-1000 calories per hour. Do 40 jumping jacks, and without resting, get down into a plank pose. Hop, lift your toes off the floor, and place them about shoulder-width apart. Hop again and bring your feet back to the previous place. Do this 15 times before taking a 10-second break.


HIIT is incomplete without burpees. This whole body strengthening exercise is a form of cardio and requires no weights. All you have to do is jump, land softly, flex your knees and sit down, place your fingertips on the floor, hop and push your legs back. Hop and get back to the sitting pose and then jump again. You will burn about 740-1000 calories per 90-120 minutes.

Crunches And Sit-ups

Fed up with that belly fat? Then, you must crunch and do sit-ups. You will burn around 600-900 calories if you mix up crunches and sit-ups. There are many variations of crunches and sit-ups – like leg up crunches, leg up sit-ups, bicycle crunches, etc. – that you can do to target various other muscles of the body and keep your exercise routine interesting.

Jump Squats And Jump Lunges

Squats and lunges are great for burning calories and toning the lower body. But adding jumps to these exercises can make all the difference. You will burn about 700-900 calories by doing a mix of jump squats and jump lunges for about 120 minutes, with a 1-minute break after each set. One set would include 20 reps of jump squats and 20 reps of jump lunges.

 High Knees

Another great HIIT to burn about 700-900 calories in 90-120 minutes with a 1-minute break after a set of 40 reps is high knees. For sure, you will feel the burn in your quads, calf, hamstrings, and glutes. This intense cardio will also help you get rid of the belly fat and improve lung and heart health.


Cycling at 15 mph for 90-120 minutes with 2-minute breaks will help you burn about 1000 calories. You can also increase the resistance and get a more intense leg workout that will help shed fat from your calves and thighs and tone them up.


Running at 6 mph for an hour can help you burn about 700-800 calories. However, if you mix it up with sprints of 10 seconds at 13-14 mph, you will be able to burn about 1000 calories in an hour. Run in different directions and on an incline to burn the calories faster.


Swimming is a great full body exercise. It works on almost every muscle and is hence very exhausting. However, you can burn 1000 calories in about 90-120 minutes with a 1-minute rest after every 10 laps. Practice various strokes to help improve your swimming skills, and you will shed pounds like tree leaves in winter!

 Hockey And Basketball

Love playing sports? Good! Because playing on the field three times a week can have a positive impact on your heart health, lung health, bones, muscles, and cognitive function. To burn about 1000 calories, you may play hockey or basketball, which requires upper and lower body coordination. You are going to burn calories, enjoy it, and not even realize that you have used up all the energy that you consumed as food.



John Dee

I am professional article writer, writing since 2001. I have written article mostly on health and fitness . If you like the article, please don't forget to follow my on social networks.

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