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Home arrow Fitness arrow Training arrow How to Burn 1,000 Calories a Day Quickly and Safely

How to Burn 1,000 Calories a Day Quickly and Safely

Written by Thalia Oosthuizen
Fact checked by Rosmy Barrios, MD
Last update: August 7, 2023
3 min read 1927 Views 0 Comments
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It might look like a crazy number but it’s actually not that hard to burn 1,000 calories a day.

how to burn 1000 calories

When it’s time to lose weight, it’s all about how many calories you burn versus how many calories you consume. And for most people, burning calories is the hard part.

Our diet and exercise experts have come together to talk about how to burn 1,000 calories.

How Many Active Calories Should I Burn per Day?

First, let’s talk about active calorie burn. Active calories burned is the estimated number of calories you burn during exercise or other physical activity during the day. 

These can be from working out, walking across the grocery store, running after your kids, or even walking the dog.

Depending on your age, weight, size, and general physical activity, most people should aim to burn anywhere from 200 to 500 active calories per day

This is different from your “total calorie” counts, which is the number of calories you burn over a 24-hour period, even when you’re not exercising.

How to Burn 1,000 Calories?

When it comes to burning 1,000 calories either over the course of a few days or over the course of a single day, you’re going to be putting in a lot of energy and exercise. This means you’re going to also want to consume more calories in order to sustain your workout.

When you burn calories, you need to make sure you’re intaking more calories in order to balance it out. You want to be in a calorie deficit, but you don’t want your body to think it’s starving and thus conserve weight rather than lose weight.

You also want to make sure that the workout program you’re doing to burn 1,000 calories is sustainable. You won’t see any long-term effects from one workout alone. When your body burns calories, you need to make sure that it can maintain that level of exercise.

How Long Does It Take to Burn 1,000 Calories?

If we’re going by the average of burning 200–500 active calories per day, burning 1,000 calories could take anywhere from 3 to 5 days. However, you can burn more calories by using the highest calorie-burning exercises.

It is possible to burn 1,000 calories in a single day, but so long as you focus on high-intensity interval training. You may also want to spread your exercise over the course of a few hours rather than trying to fit it all in one workout.

It’s also easier for some people to burn 1,000 calories in a single day than it is for others. If you’re new to working out, then it might take you much longer to burn 1,000 calories than it would for a professional athlete.

Fastest Ways to Burn Calories

Let’s take a look at some of the best exercises to burn 1,000 calories. You could focus on one exercise or mix and match to get you over your calorie goal.

#1 Jumping rope

Jumping rope is a great way to burn calories fast. On average, someone who weighs anywhere from 125 to 185 pounds can lose upwards of 14 calories per minute of using a jump rope.

With 15 minutes of jumping rope, you could burn close to 210 calories.

#2 Burpees

A burpee is an intense variation of jumping jacks. Many people who utilize burpees do so for cardiovascular and strength training.

Because this workout utilizes the entire body, they’re hard to do if you’re just a beginner. But 90 minutes of burpees could lose you 700 calories.

#3 Cycling

Whether on a bicycle or a stationary bike, cycling is a great way to lose calories. It’s also a much more sustainable activity for long periods of time.

For every half an hour of cycling, you could lose anywhere from 300 to 450 calories, depending on your weight.

If you want to learn more about losing weight while cycling, click here.

#4 Running

Finally, running is a tried-and-true way to burn calories. If you’re well-versed in running, then this might be a great way for you to burn off calories.

The average person running a 10-minute mile at 6 miles an hour could lose up to 600 calories for every hour of running. If you are willing to run 10 miles a day, it will be more than 1,000 calories per day.

How Many Steps to Burn 1,000 Calories?

If you don’t have the time or energy to do high-intensity workouts, you might benefit from walking to burn calories.

Of course, the less intense your workout, the fewer calories you burn. The average person only burns 30 to 40 calories for every 1,000 steps they take.

So when it comes to walking, you’ll burn 1,000 calories by walking 33,000 steps.

Unless you have a job that keeps you active and walking for hours on end, then you might find it difficult to burn your 1,000 calories just by walking alone.

However, walking 1-2 miles a day is a great add-on to other workouts, especially for warm-ups and cool-downs. Every calorie burn counts, and the more calories you burn, the easier it will be to lose weight quickly.

A Word From Our RD

Losing weight can be difficult, especially when you don’t know where to start when it comes to how to effectively burn calories.

Everything from environmental factors, body weight, daily activities, and even your health can greatly affect how many calories per day you can lose.

If you’re struggling with weight loss, you may benefit from a personal trainer or even seek out professional medical advice.

Someone with a higher body weight might take longer to burn 1,000 calories than someone starting with a lower weight.

Don’t expect everything to change from a single workout. Make sure you’re eating healthily, taking care of your mental health, and talking with your doctor throughout this entire process.


While some people may burn 1,000 calories without even trying, other people will find that in order to burn so many calories, they need to expend more energy and focus more on intense exercise.

It’s possible to burn 1,000 calories within a single day. Jumping jacks, jump rope, cycling, and running are all amazing workouts that can help you get towards your weight loss goal in no time.

Written by Thalia Oosthuizen
Thalia has always wanted to be a writer, starting her first local newspaper at the age of 11. She also has enjoyed a passion for health and fitness since a young age, playing many sports through her schooling career, and still enjoys biking, running, and swimming today. She studied English Language at University for 3 years, developing a passion for spelling, grammar, and research. She now has over 10 years of experience writing, proofreading, and editing, and has paired this with her love for health and fitness by writing health content.
The article was fact checked by Rosmy Barrios, MD
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Written by Thalia Oosthuizen
Fact checked by Rosmy Barrios, MD
Last update: August 7, 2023
3 min read 1927 Views 0 Comments

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