Every time I study the energy content of various foods (especially tasty ones), I am struck by the glaring imbalance between the rapid accumulation of calories and their terribly slow burning. We can eat just one tiny chocolate bar without even noticing this process, and then spend long hours in the gym paying for this small pleasure. It’s enough just to sit at the holiday table once, and after that you’ll have to sign up for a long time on the nearest treadmill. No, this is terribly unfair! But there is a way out of this situation.
Step
Step aerobics is still one of the best ways to burn a lot of calories in a short amount of time - up to 107 kilocalories in 10 minutes. This is intense aerobics using any stand that simulates a step. The movements performed during the training process are completely natural and accessible to anyone, regardless of health status and level of training. In addition, this type of physical activity does not require expensive equipment - it can be easily done at home.
How to burn 1000 calories in a day: methods
RUN
Calorie consumption:
- 450 – 1 hour
- 1000 – 2.5 hours
The simplest and most accessible cardio exercise for losing excess weight. You can lose 450 calories in 60 minutes (slightly less than a chocolate bar), but run at a moderate pace. In order to increase burning, special clothing or weights for the arms and legs are used.
You can increase your calorie consumption when moving uphill and over rough terrain.
Remember that fat is burned after 20 minutes, before that water and carbohydrates!
The heart rate during the run should be in the region of 60-70% of the maximum heart rate. To do this, it would be a good idea to purchase a heart rate monitor. Find out how to correctly calculate your pulse here.
BIKE
Calorie consumption:
- 270 - 1 hour
- 1000 - 3.7 hours
At an average speed of cycling, an average of 270 calories are burned (this is based on riding, walking with a bicycle is not taken into account). To reach the required goal of 1000 calories, you need to spend about 4 hours driving a two-wheeler. Therefore, cycling on a weekend is a great opportunity for this.
Cycling is a good way to prevent sore joints when the load on them is too great when running.
ROPE
Calorie consumption:
- 600 – 1 hour
- 1000 - 1.6 hours
Jumping rope for an hour can burn 600 calories. It’s clear that not everyone can jump for 60 minutes; jump for 10 minutes with breaks to achieve the desired goal.
The jump rope can be used both outdoors and at home; the number of calories consumed depends on the speed of jumping and the weight of the person. With an average value, consumption is 9-10 calories per 1 kg. weight within an hour, that is, for a girl weighing 60 kg. in 1 hour the consumption will be equal to about 600 calories.
To burn 1000 calories, you need to spend an average of 1 hour jumping rope. 40m.
If calculations are made for men, then with a weight of 80 kg. 800 calories will be burned in 1 hour, and in 1 hour. 15 minutes – 1000 calories.
EXERCISE "BURPE"
Calorie consumption:
- 1.4 - 1 burpee
- 1000 - 714 burpees
An excellent cardio exercise based on push-ups and jumping jacks. One set of exercise consumes only 1.4 calories, but with each execution the consumption will increase and more fat will be burned.
Burning 1000 calories at once is practically impossible, but within 10 minutes you can get rid of 140 calories. If you perform exercises during the day 6-7 times (depending on weight) for 10 minutes all day, then the goal of losing 1000 calories will be achieved.
WALKING
Calorie consumption:
- 200 – 1 hour
- 1000 – 5 hours
Many people are surprised by ordinary walking. There is only one condition: you need to walk at an average pace. Calorie loss occurs best when there are ups and downs and rough terrain.
The calculation takes into account the pure travel time, without a break and at an average pace.
Walking (1 hour – 200 kcal, 5 hours – 1000 kcal)
If you walk faster, you will burn calories faster than if you walk at a slow pace. It is better to conduct classes in a park or in the forest - the load will immediately increase due to the unevenness of the road.
The calorie consumption of a girl weighing 50 kilograms and a girl weighing 80 kilograms will be different. The number of calories burned depends on age, gender, metabolic rate, muscle development and body type.
Special mobile applications will help you track the loss of the real amount of calories, taking into account exactly your indicators.
A smart approach to weight loss is to eat a balanced, calorie-deficient diet and moderate exercise. Set realistic and safe goals, don't try to burn thousands of calories in one day. Exercise regularly, not periodically.
Tips for increasing the effectiveness of home workouts
- Make sure you exercise daily. When you burn calories, your body tends to consume fewer calories.
- Drink a glass of water before and during meals. This will help regulate your nutrition and you will feel full faster.
- Warm up before your workout. This will help avoid injury and muscle tension.
- Drink water with added fruit throughout the day. This will prevent dehydration, weight gain, digestive problems and joint pain.
Now that you know how to burn 2,000 calories a day, why wait for anything? Start training today and share your experience in the comments.
- Proper breathing is the key to your success: inhale through the nose/exhale through the mouth;
- Make sure that the exercises are performed correctly;
- Regular training is best. It's best to set aside a few days a week to study. This will put your body into physically active mode;
- Stay hydrated by drinking a glass of water before exercise;
- Chocolate is also the best friend of athletes, but not milk chocolate, but bitter chocolate. A small piece will energize you and help you burn calories faster;
- Workouts can be supplemented with special sportswear, which will speed up the weight loss process. For example, you can play sports in breeches to lose weight;
- With additional weights on your legs or arms, you burn calories faster.
Remember that active sports can be used not only for losing weight, but also for maintaining health. Sport has a positive effect on the respiratory system, on the cardiovascular system, increases metabolism and performance, and helps in the fight against stressful situations. As a result, overall health improves significantly.
Advice from experienced athletes and coaches
How many calories do you burn per workout?
How to lose 1000 calories by training at home is clear. However, many other methods have been developed to achieve a chic figure:
- Healthy eating. You need to eat in small portions and 6 times a day. This way the body will be enriched with everything it needs, and it will have enough energy. In addition, the stomach will become smaller and the feeling of constant hunger will disappear.
- We must not forget to drink at least 3 liters of clean water per day. You should also drink extra during training. You should not drink water at night or immediately after meals.
- You need to do something all the time, because idleness and laziness gravitate towards the refrigerator.
- You need to eat more seasonings and spices, because they normalize the body's metabolic processes, and the taste of food will improve.
- A good solution would be to track the calorie content of foods and dishes. You can keep a calorie calendar and enter the calories consumed per day into a notepad.
By listening to the above tips, you will definitely be able to burn 1000 kilocalories per day. Motivation plays a big role in achieving results, namely, it is important to sincerely desire to achieve weight loss by burning 1000 calories every day. With just a little time and effort, perseverance and desire, a person losing weight can become the owner of a luxurious shape and a toned figure.
Daily activities or household chores
What if you don’t have time to play sports? Is it really necessary to forget about a good figure forever? In no case! Do your daily activities, be active and you will also lose calories.
List of daily activities and the number of calories burned per hour:
| Housework | Kcal consumption per hour | Time to consume 1000 kcal |
| Cooking | 120 | 8 hours 20 min |
| Routine house cleaning | 250 | 4 hours |
| Packing for moving or long trip | 250 | 4 hours |
| Give a massage to your loved one | 235 | 4 hours |
| Active games with a child | 321 | 3 hours |
| General cleaning using a vacuum cleaner + mopping the floors | 400 | 2.5 hours |
| Moving furniture | 381 | 2.5 hours |
The indicators were calculated for a girl’s weight of 60 kg. For different weights the consumption will be different. The more you weigh, the more calories you burn.
Yes, shopping can also help you lose weight - read about how many calories we burn when walking
