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Are you looking for a new, intense fitness challenge to take your physique to the next level? You might want to learn how to burn 1,000 calories daily.

Burning 1,000 calories per day might be difficult and time-consuming, but it is possible if it works with your exercise experience and lifestyle. 

As a personal trainer, I know what the average person needs to do weekly to stay healthy and on track with their fitness goals.

There are all types of exercise you can do at home, the gym, or outdoors. It’s recommended that you choose a few different types of exercise to keep things interesting.

Many people don’t have the hours to put into this intense goal, but you can still try. Let’s dive into how to burn 1,000 calories a day to see if it is a task you would benefit from tackling!

Is it possible to burn 1,000 calories per day?

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Is it possible to burn 1,000 calories per day

Yes. You likely already burn at least 1,000 calories per day from functional activities like breathing, walking to the bathroom, and digestion. 

However, some may want to burn more to get into a greater caloric deficit. This is how weight loss happens.

While it is not recommended for beginners, you can begin losing 1,000 calories a day by changing your workout regimen.

Is it healthy and safe to burn 1,000 calories per day?

Related: How To Lose a Pound a Day

Is it safe to burn 1,000 calories per day

Burning 1,000 calories a day is safer for some people than others. 

If you don’t have a lot of exercise experience and aren’t knowledgeable about its effects on the body, I would strongly recommend that you don’t pursue this ambitious goal at this time.

While it can be safe, it is not necessarily healthy to try and do this. The odds of you being able to sustain it long-term are quite slim. 

You should consult with your doctor before trying to burn so many calories in addition to what your body already burns from natural movement.

Is burning 1,000 calories hard?

Related: How To Lose Upper Body Fat

Is it hard to burn 1,000 calories per day

Burning an extra 1,000 calories daily is very hard. If you choose to burn it through less strenuous exercises, you will find yourself working out for hours on end.

If you choose the more efficient exercises, you will be required to put in quite a lot of strenuous work in a shorter period of time. 

This means it will be more difficult mentally as well, but you won’t have as much time tied up.

Factors to Consider When Burning 1,000 Calories Per Day

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Burning 1,000 calories per day considerations

1. Age

As you age, your metabolism slows down, making it a bit harder for you to burn the same number of calories you used to with the same activities. 

Therefore, younger people will be able to burn 1,000 calories per day more easily.

2. Gender

On average, a man tends to be larger than a woman, and the bigger you are, the harder your body has to work to get through an activity. 

Because of this, men tend to burn more calories than women while doing the exact same activity for a similar period.

3. Genetics

Genetics certainly plays a role in how your body responds to exercise and diet. 

While hard work will account for most of your results, genetics may require you to put in more or less work than the person next to you.

4. Body Weight

As we mentioned with gender, the larger a person is, the harder the body has to work. 

This means that if you are on the smaller side, you will have to put in more effort to reach your caloric expenditure goal. 

5. Body Fat

Carrying muscle mass naturally increases your metabolic rate. Therefore, if your composition consists of more muscle and less body fat, it will be easier for you to burn 1,000 calories.

6. Diet Goals

It is probably safe to assume that you want to burn 1,000 calories a day through exercise because you are trying to lose weight. 

If this is the case, it would be pretty counterproductive to do all that work just to eat in a caloric surplus and not actually be able to lose any body fat.

Be sure to track the number of calories you eat every day to optimize the effects of your new 1,000-calorie workout.

7. Lifestyle

Committing to burning 1,000 calories every day is no small feat. It will be more time-consuming than the average workout someone goes through. 

If you are a busy person who juggles many other responsibilities daily, trying to find the time to burn all these calories may cause you more stress than it’s worth.

One method you can try is starting with burning 300 calories a day and increasing it by 50 every week to make it all a bit more manageable and open your eyes to what you realistically have time for.

Who needs to burn 1,000 calories per day?

Related: How Long Does It Take For HIIT Results?

losing 1000 calories a day

Honestly, nobody needs to burn 1,000 calories per day from exercise. While your health may be at risk due to the adverse effects of obesity, getting in progressive movement and a healthy diet are all you need to do to start taking the right steps.

Don’t ever feel pressured to pursue these ambitious fitness goals if you do not feel confident that you have the time for it and aren’t at risk for injuries.

How long does it take to burn 1,000 calories?

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length of time it takes to burn 1,000 calories

The length of time it takes to burn 1,000 calories is dependent on all of the factors we mentioned earlier, in addition to what forms of exercise you choose to engage in.

Of all the exercises we recommend, jumping rope takes the least amount of time. It would take an average of 60.98 minutes to burn 1,000 calories.

The exercise that would take the longest is rock climbing, as it would take the average person 300 minutes.

If I burn 1,000 calories a day, how much weight will I lose?

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burning 1000 calories a day

One pound is 3,500 calories. This means that if you burn 7,000 calories a week, you could expect to lose about two pounds.

However, because the body adapts over time and other factors in your life will vary day to day, it is unlikely that you would steadily burn two pounds every week. 

Sometimes, you would lose more, and sometimes less.

How To Burn 1,000 Calories per Day

Related: 100 Squats A Day Challenge

Here’s a quick overview of what activities can help you burn more calories. Keep reading to learn more about incorporating each into your lifestyle.

  • Running
  • Cycling
  • CrossFit workouts
  • HIIT
  • Rowing
  • Jumping Rope
  • Rock Climbing
  • Swimming
  • Step count increase
  • Use a fat-burning app

10 Fastest Ways To Burn 1,000 Calories per Day

Related: 1300 Calorie Meal Plan PDF

fastest way to burn 1000 calories

1. Running

Related: Does Running Burn Belly Fat?

Running is considered one of the highest calorie-burning activities. Some people truly enjoy running as a hobby, while others will avoid it at all costs. 

Either way, it is hard to deny the many benefits it can bring to your life.

However, it is important to note that running can be very hard on the hips and knees. If you have any joint issues, this may not be the activity for you.

How It Works

You can track your running either by miles or minutes to stay on top of how many calories you are burning. If you are not an experienced runner, it is recommended to start small and increase your time and/or mileage weekly.

If you strive to burn 1,000 calories in one day just from running, you would need to run 9.09 miles on average.


  • Tones the lower body
  • Improves cardiovascular health

Total Calories Burned

Depending on the person, someone can burn between 80 and 140 calories per mile that they run.

2. Cycling

how to burn 1000 calories

Cycling is up there next to running when it comes to the most common cardio exercises! 

Cycling is great because, when compared to running, it allows for more muscle to be built on the lower body while being a low-impact movement. This means a broader range of people can engage in it.

How It Works

You will likely burn more calories if you are cycling outdoors rather than on a stationary bike, but either form of the exercise will certainly be impactful.   

To burn 1,000 calories in one day from cycling, you would need to complete 17.86 miles while riding consistently at 14 mph.


  • Builds the quads, glutes, and hamstrings
  • Improves stamina 

Total Calories Burned

If an average person is cycling at 14 mph, then they will likely burn between 48 and 64 calories per mile.

3. CrossFit Workouts

CrossFit workouts certainly aren’t for the faint of heart. They can help someone burn plenty of calories in a shorter period of time while still allowing them to work on building muscle and strength.

How It Works

CrossFit workouts will vary in intensity and what exercises are involved, but there is a theme among the workouts. This is important to keep in mind when relying on the perceived number of calories burned.

If you are the average person, you would need to do CrossFit for 128.48 minutes to burn 1,000 calories.


  • Builds muscle and strength
  • Gets your heart rate up and blood pumping

Total Calories Burned

The average person would burn between 200 and 267 calories for every 30-minute CrossFit workout.


High-intensity interval training (HIIT) is one of the most effective ways to burn a larger number of calories in a quick time period. 

While the exercises do not have to be high-impact, they do tend to be, so this form of exercise isn’t for everyone. 

How It Works

If your HIIT workout consists of more high-impact and explosive movements like box jumps and alternating jumping lunges, you will burn more calories compared to someone sticking to squats and crunches.

So, if you want your 1,000-calorie workout to be shorter rather than longer, be strategic with what exercises you choose. The average person would have to do HIIT for 89.96 minutes to burn 1,000 calories.


  • Improves metabolic function
  • Helps with burning fat

Total Calories Burned

The average person burns 286 to 381 calories during a 30-minute HIIT workout.

5. Rowing

burning 1000 calories per day

Not many cardio activities focus on the upper body, so if you are trying to build upper body strength while losing weight, rowing is a great choice!

Rowing is most commonly done with a rowing machine, but if you were to do it on a body of water, even more calories would be burned!

How It Works

If you were to exercise to burn 1,000 calories a day through just rowing at moderate intensity, you would need to row for 150 minutes. 

This number is assuming you are the average person using a typical rowing machine.


  • Targets your back and biceps
  • Improves strength in the upper body

Total Calories Burned

The average person burns between 171 and 229 calories for every 30 minutes of rowing at moderate intensity.

6. Jumping Rope

Jumping rope can work great as a warm-up, form of cardio, in circuit training, and as part of a superset. 

No matter how you choose to utilize it, it will certainly amp up the number of calories you burn in a day!

How It Works

Jumping rope is one of the best ways to burn calories. Although you certainly are putting the work in, it can be difficult to maintain for longer periods of time.

If you wished to burn 1,000 calories from just jumping rope at a moderate pace, you would need to do it for 60.98 minutes.


  • Challenges the lower body
  • Works your shoulders and arms

Total Calories Burned

The average person burns between 422 and 562 calories for every 30 minutes they are jumping rope at a moderate pace.

7. Rock Climbing

If you are looking for a different and fun way to burn some calories, rock climbing is certainly a great choice! 

Whether you do it indoors on a course or freestyle outdoors, there are many benefits to enjoy.

How It Works

The number of calories you burn from rock climbing is dependent on many factors, but we are going to assume you are putting in a moderate amount of effort either outdoors or indoors.

To burn 1,000 calories, you would need to rock climb for 300 minutes.


  • Builds upper body strength
  • Improves grip and overall physical control

Total Calories Burned

The average person will burn between 286 and 381 calories for every 30 minutes of rock climbing.

8. Swimming

losing 1000 calories a day

Swimming is an amazing cardio workout that can burn plenty of calories. It is especially great for seniors, those who are overweight, and anyone with joint issues due to the absence of any impact.

How It Works

Each stroke will result in a different number of calories burned per lap. The stroke that many people are able to do with ease is the front crawl, so we will utilize this stroke in our calculations.

If you were the average person wanting to burn 1,000 calories in one day from just swimming, you would need to do laps for 124 minutes.


  • Option for a no-impact exercise
  • Works muscles of the entire body

Total Calories Burned

The average person will burn between 207 and 276 calories for every 30 minutes they do the front crawl.

9. Step Count Increase

Walking has so many benefits apart from helping you burn calories. It’s highly recommended that you have a daily step goal to maintain optimal health and improved longevity.

How It Works

Of course, how many calories are burned per mile of walking is dependent on the person and the speed at which they are moving. 

However, since the average person burns 100 calories for every mile, we are provided with the easy conversion of someone needing to walk ten miles in one day to burn 1000 calories.


  • Improves moods
  • Decreases risks for certain ailments

Total Calories Burned

The average person will burn 100 calories for every mile they walk.

10. Use a Fat-Burning App

No matter how much activity you do to get closer to your goal of burning 1,000 calories a day, you won’t know whether you’re actually on track unless you are keeping a record of everything!

How It Works

There are numerous apps available to the public that help you track the number of calories you burn through exercise and calculate the totals at the end of the day.

You have also likely heard about watches and other devices you wear on your person. These can track your heart rate and provide the number of calories you specifically burned during a period of time. 

It is important to be aware that this number isn’t accurate, but you can still use it as a benchmark for making sure the number gets larger over time because you utilize progressive overload.


  • Keeps you readily aware of what you are burning
  • Helps you keep track of all your activity

The Best 7-Week Workout Program To Burn 1,000 Calories per Day 

Related: 7 Day Gym Workout Plan For Beginners 

1000 calorie workout

While burning 1,000 calories a day is certainly possible, it’s not going to be easy! 

I recommend breaking up the overall workout throughout the day to give your body time to rest before getting your heart rate up again.

To make it all a bit more sustainable, this workout program will include two off days and three different types of exercise each day you are working out. 

Dividing the calories up this way will prevent you from getting bored, which would make you more likely to quit.

Now, let’s dive into the fastest way to burn 1,000 calories!

Day 1

Running3 miles330
Cycling6 miles336
CrossFit45 minutes350.25

Day 2

HIIT30 minutes333.5
Rowing30 minutes200
Jumping Rope30 minutes492

Day 3

Rock Climbing30 minutes333.5
Swimming45 minutes362.25
Walking3.5 miles350

Day 4

Rest Day

Day 5

Cycling6 miles336
Swimming45 minutes362.25
Walking3.5 miles350

Day 6

CrossFit45 minutes350.25
Jumping Rope30 minutes492
Rowing30 minutes200

Day 7

Rest Day

Pro Tips To Burn 1,000 Calories per Day at Home

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Burning 1,000 calories per day at home

1. Increase non-exercise activity thermogenesis. 

When you think about burning calories, it is likely that exercise is the first thing that comes to mind. However, you don’t have to be in the gym for this to happen.

Try making small changes to your daily routine to burn a few extra calories – they add up quickly!

You can do things like stretching for a few minutes in the morning, taking your dog on longer walks, taking the stairs instead of the elevator, and parking further away from the entrance of stores.

2. Eat lean protein regularly.

Related: 25 Protein Boosters To Increase Your Protein

Out of the three macronutrients, protein requires the body to burn the most calories just to digest it. 

It also contributes to increased muscle mass that speeds up the metabolism and allows you to burn more calories while at rest.

Aim for at least one gram of protein for every pound of body weight.

3. Track your caloric intake.

If you burn 1,000 calories a day through exercise but also eat 1,000 calories above your maintenance calories, then you will not end up losing any weight.

Aim to consume 500 to 1000 calories less than your maintenance calories after including the deficit the exercise will put you in to lose one to two pounds per week. 

Apps like MyFitnessPal are reputable and easy to use.

4. Drink a gallon of water daily.

Did you know that drinking water can also help you burn extra calories? One study found that subjects’ metabolic rates increased by 30% just from drinking 500 mL of water. This effect lasted 30 to 40 minutes.

So, imagine if you were consistently drinking water throughout the day – you would naturally be burning more calories just from this one adjustment!


We hope that you enjoyed our guide to burning 1,000 calories a day! 

As you can see, it takes quite a lot of time for the body to burn such a high number, but it is possible if you have the diligence and physical ability.

Ultimately as a trainer, I wouldn’t recommend chasing this goal. It truly isn’t sustainable for most people. 

Instead, I would suggest exercising for about an hour per day and eating in a caloric deficit to make weight loss a reasonable path that you can follow long-term.

Comment below your exercise of choice for burning 1,000 calories, and don’t forget to share this article with anyone else who may be interested!

Frequently Asked Questions

What exercise burns 1,000 calories?

Every form of exercise has the potential to allow you to burn 1,000 calories if you are willing to do it for the required period of time.

How can I burn 1,000 calories fast?

The fastest way to burn 1,000 calories involves doing exercises like jumping rope and HIIT workouts. 

It certainly won’t be easy to sustain this intensity of movement for such a long time, but it will allow you to burn 1,000 calories faster.

Is it possible to burn 1,000 calories in an hour?

While it is technically possible to burn that many calories in an hour, very few people are able to sustain the necessary intensity to make it happen.

How many steps will burn 1,000 calories?

It is dependent on how fast you are walking, but the average person can burn 1,000 calories in 20,000 steps.

How many sit-ups burn 1,000 calories?

If you are doing sit-ups at a moderate pace, you would need to do the exercise for about three hours.

Can you burn 1,000 calories by walking?

You certainly can burn 1,000 calories by walking! You would need to walk for about ten miles or 20,000 steps.

Which exercise burns more calories?

Jumping rope is considered the fastest way to burn 1,000 calories.

How far should I run to burn 1,000 calories?

You would need to run a total of 9.09 miles on average to burn 1000 calories.

Is burning 1,000 calories a week good?

This is dependent on what your goals are! The body certainly appreciates any form of movement, but if you are wanting to lose at least one pound per week, you would need to burn 3,500 calories a week.

What exercises can I do to burn 1,000 calories at home?

You do not need to go to the gym to burn large amounts of calories, and equipment isn’t always required either. 

If you are at home, a few effective ideas are walking, jumping rope, and HIIT workouts.

How long should I walk to burn 1,000 calories?

To burn 1,000 calories from walking, you would need to walk for about ten miles. This takes the average person three hours and 20 minutes.

How can I burn 1,000 calories at home?

Create a HIIT workout of explosive movements like jump squats and burpees to burn a lot of calories in a shorter period of time.

How to burn 1,000 calories a day on a treadmill?

If you want to burn 1,000 calories on a treadmill, you can either walk ten miles or run nine miles.