A thousand calories in one workout session! Who wouldn’t want to lose that much calories, and that too in just one day? I agree that it looks quite tempting to read but needs high degree of dedication and hard work, along with a well-thought out plan of action.
I know you are eager to get on with it but before I give you a sample 1000 calorie workout regimen, let me take you through some interesting facts. These will definitely inspire you and come handy while you plan a workout regimen.
Things to Keep in Mind for a 1000 Calorie Burn:
To shed 1 kg fat from your body, you need to burn 7,700 calories. However, that does not mean you can indulge in high intensity workouts daily so that you go on an overall overhaul in less than week! A 1000 calorie exercise is energy consuming, and you can do it for a maximum of four days a week, as recuperation is really essential for weight loss.
Your height, weight, age, and gender determines how many calories you burn. A 30 year old woman is bound to burn more calories than a 50 year old woman with the same exercise routine. At the same time, a 30 year old woman will burn fewer calories than a 30 year old man. Just because your partner is burning 750 calories doesn’t mean you can also do the same.
There are some easy ways of burning the one thousand calories in just about an hour. Just grab your jogging shoes and go for a 15 kilometer long jog and you will easily burn 1000 calories! Alternatively, you can cycle non-stop for about 60 minutes at 21 kilometer per hour and burn about the same amount of calories. But is it really an interesting way?
There is this huge misconception that you can burn calories only if you do cardio workouts. Cardio does help you in burning calories, but strength training can also help you. Constantly hitting the treadmill and cycling will just turn you into a ‘cardioholic’! The key is to strike the right balance with cardio, strength, and core workouts to burn more calories.
How to Burn 1000 Calories Per Day?
There are a few elements that you need for burning higher amount of calories:
- Prepare yourself mentally as it requires much more strength to indulge in this.
- Never skip your meals. Your body needs the fuel for recuperating.
- Never forget to stretch, before and after your workouts.
- Go slow; start with a 500 calorie workout and gradually increase to a 1000-one.
- Make sure you have enough rest between workout days to shield yourself from injuries.
And here is an example of a good 1000 calorie burning workout routine that I follow.
A Sample 1000 Calorie Workout Routine:
As mentioned above, your height, weight, age, and gender determines how many calories you burn with each exercise. This following workout plan has been designed while keeping in mind the following factors:
Age: 31 years
Height: 5 feet 6 inches
Weight: 76 kg
You can always tweak the plan according to your body type, age, and gender.
My Weekly Workout Plan:
Here is how I workout:
|Sun||1000 calorie workout||90 minutes|
|Mon||Mild Yoga/Jogging/Fast Walking||45 minutes|
|Wed||1000 calorie workout||90 minutes|
|Thu||Mild Yoga/Jogging/Fast Walking||45 minutes|
|Fri||1000 calorie workout||90 minutes|
The 1000 Calorie Workout Plan:
|Warm up||10 minutes|
|Walking @ 5 kph|
|Cardio Workouts||45 minutes|
|Cycling @ 21 kph|
|Strength Training||15 minutes [2 sets of 12 reps each; finish one set [all the workouts mentioned below in one go before starting the next set]]|
|Jack knife crunch|
|Squats with 5 kg|
|Core workouts||20 minutes [2 sets of 15 reps each; finish one set [all the workouts mentioned below in one go before starting the next set]]|
|Lying single leg raises – left|
|Lying single leg raises – right|
|Toe touch crunches|
|Back bends – Boat|
|Back bend – thighs and abs toner – Bow|
|Oblique jack knife crunches|
|V leg crunches|
|Alternating heel touches|
|Relax and stretch||5 minutes|
|Surya Namaskar [Do it slow, stretching at ease pose]||5|
|Inner thigh and hips stretch [Outward bound angle pose]|
|Seated forwards bend|
Never attempt to burn 1,000 calorie in an hour. The workout duration should be 90 minutes, failing which you will find yourself spending overzealously at your doctors due to hypertension, excessive inflammations, excessive fatigue, and even an overdose of stress.
Plus, if you are on a weight loss regimen, you will actually find yourself filling up more and gaining weight! Why? High intensity workout equals higher hunger pangs , which leads to binge eating and gaining weight. So, what is the point of burning a 1000 calorie if I have the urge to refill the lost calories?
Go slow, take it easy. Once you get used to it, you can do it without any trouble.
Have you ever tried a 1000 calorie workout routine? Share with us the one you follow.