Burn 1000 calories while exercising? – It works with these tips and exercises!

Losing weight, defining your body, and building muscle are arguably the most common reasons most of us exercise. No matter what our goal is, the calorie consumption during training always plays a very important role on the way to our dream figure. While that shouldn’t necessarily mean counting every single calorie and driving us crazy doing it, it doesn’t matter to know roughly how much we are burning. How can you burn 1000 calories – all those who want to lose weight and want to lose weight as quickly as possible have asked themselves this question at least once. You have just finished a super strenuous workout and are sweating, and yet the sports watch shows that you have burned just 200-300 calories – does that sound familiar? If so, then you’ve come to the right place! In our article we reveal which exercises have the highest calorie consumption, how you can burn 1000 calories while exercising, as well as many numerous tips!

which exercises burn the most calories HIIT workout plan for home

Our bodies burn calories all day long – even when we relax on the sofa and watch our favorite series. But if you want to burn 1000 calories, you have to be a little more active – ideally with more intense workouts. However, we have 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 a lot of calories and quite a serious challenge. Whether at home or in the gym – it is entirely possible, but it requires an incredibly high level of discipline and of course a greater investment of time.

What affects our calorie consumption?

HIIT Training Plan Burn 1000 Calories At Home

Whether and how fast we burn 1000 calories depends on different components. We can only lose weight when the energy balance is low, or in other words – we take in fewer calories than we use. While some of the factors cannot be controlled, others depend on ourselves. In the following, we will explain to you what plays a decisive role in calorie consumption.

  • Weight – That is actually quite logical. Just think about it – it takes more energy to move a heavier object, doesn’t it? The same applies to our body. A person who weighs 80 kilograms will burn a lot more calories than someone who weighs 60 kilograms with the same intensity and duration of training. Making a blanket statement that you burn 1000 calories while exercising may not work equally for everyone.
  • Your fitness level – The fitter we are and the more sport experience we have, the more effectively our fat metabolism works. For this reason, the calorie consumption of professional athletes is almost twice as high as that of a novice.

Jumping Rope For Weight Loss How Can You Burn 1000 Calories In One Hour

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

Is it healthy to burn 1000 calories while exercising??

HIIT Training Plan Burn 1000 Calories At Home

Burn 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 an experienced fitness trainer or nutritionist. Too much exercise without adequate recovery can in some cases lead to overtraining. This means that the body cannot fully regenerate and recover, which means that our performance decreases with the next training session. Burning too many calories in combination with low calorie intake can lead to metabolic disorders, cardiovascular disease, and nervous disorders. So if you want to burn 1000 calories, make sure you eat more. In addition, very intensive and long training can cause burnout or injuries. It is therefore important to plan rest days between workouts or to split the training session into shorter sessions.

Burn 1000 Calories Workout: These exercises have the highest calorie consumption

Burn 1000 calories 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, compare jogging to walking – you will burn more calories in a 20-minute running session than if you walked at a moderate pace for the same amount of time. However, in order for us to be able to continue training, it should be fun in the first place. If you’re doing a high-intensity HIIT workout that you don’t enjoy, it won’t do the job. Below are the sports that burn the most calories – maybe there is something for you.

  • swim is a great sport that burns energy while improving muscle strength, blood flow, and lung and heart health. 30 minutes of swimming burns about as many calories as 30 minutes on the treadmill, but it is less stressful on the body. Depending on your weight and training intensity, an hour of swimming burns between 700 and 800 calories.
  • Ergometer – Do you find running on the treadmill pretty boring and monotonous? Then try the ergometer instead. With the latest models, you can enter directly into the computer how long you want to exercise and how many calories you want to burn while exercising. With a load of around 150 watts, you can burn around 800 calories in an hour. Switching between high and low intensity intervals is another option to increase calorie consumption.
  • Sprint – We all know that jogging is one of the highest calorie burning exercises. The faster we run, the higher the calorie consumption. If you want to burn 1000 calories, you should include HIIT sprints in your workout. They are incredibly energy consuming and ideal for those days when you don’t have that much time to exercise. If you are pushing the limits of your physical capacity and can barely breathe, then sprint.

High-intensity HIIT training lets the pounds drop

Home HIIT training burn 1000 calories in an hour

If you are into exercise, you have most likely heard of HIIT workouts. High-intensity interval training consists of short but very intense exercises that ensure effective fat loss and increased muscle building. Although HIIT training usually lasts 20 to 30 minutes, it can burn fat twice as effectively as, for example, 1 hour on the 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 training, which means that calories are still being consumed. According to a scientific study, HIIT workouts increase calorie consumption by up to 20%. That is, if you burned 600 calories while exercising, you will burn at least 100 more afterwards – even if you are lying on the couch.

Burn 1000 Calories in One Hour HIIT Weight Loss Training Plan

Do you want to burn 1000 calories at home? Then we have the ultimate training 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 approximately 30 minutes and must be repeated twice in total. Rest for 1 minute between each lap by running in place at a moderate pace. Depending on the weight and intensity, you will consume around 900-1000 calories. And the best thing? You don’t need any special equipment for this! So let’s get started!


  • Burpees and jumping jacks for 3 minutes each without a break in between
  • Classic squat with jump and jump rope for 4 minutes each without a break in between
  • Crunches and sit-ups for 3 minutes each without a break
  • High knees and mountaineers for 5 minutes without a break in between


  • Crunches, sit-ups and push-ups for 3 minutes each without a break in between
  • High knees and jumping jack for 3 minutes each
  • Plank Jacks and Speed ​​Skaters for 3 minutes. For the speed skaters, put your feet hip-width apart. From the center, alternately hop left, landing on the left foot and crossing the right one diagonally and jumping right.
  • Lunge with jump and sumo squat with jump for 4 minutes each.
  • Sprint in place for 3 minutes

Jogging Calorie Consumption How Can You Burn 1000 Calories

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

Thursday – Two of the following combinations must be done for 20 minutes each, with a 20 second break between exercises.

  • Burpees with push-ups, high knees, dynamic plank, jumping jack with sumo squat, mountaineer, speed skater
  • 20 minutes of jumping rope

Friday is rest day.


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

Sunday is rest day.

This is how you can burn 1000 calories in an hour

Treadmill HIIT Training Plan 1000 Calorie Burn Workout

It doesn’t have to be the super workout featured here if you’re looking to burn 1000 calories. There is another way – below is a mix of strength and cardio exercises that are just as effective and strenuous. The only catch, however, is that you are not allowed to take a break between exercises. The fewer breaks we incorporate in our training, the longer our heart rate stays elevated, which also increases the calorie consumption. With the high repetitions, this is quite challenging and stimulates both endurance and muscle building.

  • 100 jumping jacks
  • 80 crunches
  • 100 squats
  • 30 pushups
  • 15 burpees
  • 50 jumping jacks
  • 40 High knees
  • 30 crunches
  • 2 minutes wall seat
  • 1 minute low plank

Cardio equipment calorie consumption burn 1000 calories in one hour