1000 Calorie Workout Routine – What Is It And How To Do It?

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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:

  1. Prepare yourself mentally as it requires much more strength to indulge in this.
  2. Never skip your meals. Your body needs the fuel for recuperating.
  3. Never forget to stretch, before and after your workouts.
  4. Go slow; start with a 500 calorie workout and gradually increase to a 1000-one.
  5. 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
Sex: Female
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:

Day Workout Type Duration
Sun 1000 calorie workout 90 minutes
Mon Mild Yoga/Jogging/Fast Walking 45 minutes
Tue Rest
Wed 1000 calorie workout 90 minutes
Thu Mild Yoga/Jogging/Fast Walking 45 minutes
Fri 1000 calorie workout 90 minutes
Sat Rest

The 1000 Calorie Workout Plan:

Exercise Type Duration
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
Overhead press
Bicep rows
Chest press
Dumbbell curls
Triceps kickbacks
Skiing squats
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
Plank raises
Back bends – Boat
Back bend – thighs and abs toner – Bow
Oblique jack knife crunches
Scissor kicks
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
Cat stretch
Cobra stretch
Child stretch

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.


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