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How To Burn 1000 Calories A Day – And Why You May Not Have To

How To Burn 1000 Calories A Day

Burning 1000 calories a day may be the dream for some fitness enthusiasts. So, different workouts can help you burn more than 1000 calories daily. However, not everyone is the same. So, the chances of everyone being able to perform these workouts daily are rather slim. 

Yet, we’ll discuss how to burn 1000 calories a day. Also, we’ll discuss whether you should burn so many calories a day or not. Let’s be honest; putting so much strain on your body may not reap positive outcomes for everyone. 

So, let’s dive right in.

How Do You Burn Calories?

How To Burn 1000 Calories A Day
Lu ShaoJi

Before getting into how you’ll burn the calories, it’s crucial to understand how the entire calorie thing works. Understanding calories and how your body burns them can help you realize whether or not to burn a thousand calories a day. 

To start, ask yourself why your body burns calories. Your body burns calories all the time, even in your sleep. So, there are three significant ways in which your body burns calories. These are exercise, thermogenesis, and metabolism. 

Whereas thermogenesis and metabolism are continuous processes, exercise is a manual one. The rate at which you lose fat through thermogenesis and metabolism differs from person to person. Probably, this is why you see a lot of people who eat a lot, don’t exercise much, and still manage to retain a slim body. 

This is where another concept comes in, and it’s called BMR, or Basic Metabolic Rate. This refers to the entire supply chain of energy in your body. Simply put, BMR measures the calories your body spends each day behind metabolism. 

Hence, why does knowing BMR matter in this aspect? As we said, BMR specifies how many calories you’ll lose anyways. Knowing this should allow you to understand how many calories you can afford to lose. So, if you lose more than what you can afford to lose, you will suffer from physical problems in the long run.

How to Burn 1000 Calories a Day?

Here are some ways how you can burn 1000 calories a day. We’ve tried to include both indoor and outdoor activities, so you may have flexibility in what you do. 

Run Forrest, Run

How To Burn 1000 Calories A Day
Mikel Taboada

Most of us who get into fitness schedules try jogging. While jogging is a great way to keep fit, it’s not the best for losing calories. You can jog for 30 minutes at a speed of 4.5 mph, but it will help you burn only 186 calories. 

On the other hand, you can run the same period but at 6 mph, and this will help you lose 372 calories, which is more than double the first one. That said, running can take a ton of stamina out of you. Yet, if you’ve got what it takes, you should prefer running to jogging. 

Use the Stairs More Often

If you’re on a fitness routine, start saying no to elevators whenever you can. Elevators are convenient, but stairs are better for burning calories. Climbing stairs might sound easy, but it’s not. It’s found that running upstairs can burn 19 calories per minute. This roughly translates to 570 calories per 30 minutes, which is even higher than that of running. 

This makes complete sense, though, as you’re pulling against gravity. That said, running down the stairs won’t do you much good in this case. 


Thomas Barwick

If you have easy access to swimming pools, you should try swimming. Swimming is one of the best exercises as it puts your entire body at work. So, thirty minutes of swimming can help you burn anywhere from 200-250 calories. However, note that we’re referring to intense swimming, not casual dip. 

Jump Rope

The jump rope can be an excellent option for those who don’t want to step outside for exercise. It’s one of the best cardio exercises out there. A jump rope can increase your core strength, and it can also tone your calves. Another thing it’s good at is increasing your lung capacity. 

Although the number of calories you’re likely to lose from jumping ropes differs, you’re likely to lose at least 150 calories from half an hour of exercise. Also, it’s one of the exercises that are easy to scale. Moreover, you can increase the duration of the workout over time as you get more used to it. 

Should You Burn 1000 Calories a Day?

We’ve already discussed BMR, and this learning will help answer this question. Whenever we say we want to burn 1000 calories a day, we mean that we want to burn 1000 calories through exercise. 

That being said, we already burn almost a thousand calories each day through some of the basic life activities like walking, sitting, sleeping, and even eating. 

So, is burning 1000 calories a day necessary? Not really. You can permanently lose weight without pushing yourself hard and losing only a thousand calories through exercise. Doing so may not be sustainable as you won’t be able to keep this up over time. It would also overstretch your capabilities and tire you so much that you won’t be able to work out at all. 

This is why we recommend keeping your workout sessions minimal. So, instead of focusing on the numbers, focus on the consistency of your exercise. 


Hopefully, this article could provide help about how to burn 1000 calories a day. However, as you can see, you don’t have to burn 1000 calories a day. Rather than focusing on the numbers, you’ll do better focusing on the consistency of your workout. 

And it doesn’t matter whether you work out with or without equipment; try to make it versatile. Focus on a different part of your body daily, and take a day or two off each week to regain strength. So, habitually follow these, and you’ll have a better shot at achieving a proper lifestyle. 

You can also check: 12 Things Walking 4 Miles Every Day Does for You

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Hello, I am the founder of Health and Stamina and a full-time health and fitness blogger. Bringing you the most talked-about health and fitness issues from reliable sources. 

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