10 Ways to Burn 1000 Calories at Home

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Have you ever thought about how your life would be if you are able to burn 1000 calories every day at home? No matter what you eat losing weight as well as maintaining it will be a whole lot easier. You will no longer have to think about counting calories at least

But is it really possible to burn 1000 calories? Yes, you can burn 1000 calories but it’s not easy. It’s more like you have to train every day with everything on the line. It won’t be easy but it will be fun. How hard it will be for you to train, will inevitably depend upon how you look at it

If you think about your training as something to dread then it’s going to be hard for you to even perform a single rep but if you shift your mindset a little and think about your training as something that’s helping you in unleashing your true potential.

Then training every day is going to be fun. Maybe the happiest moment of your day will be when you are working out

Moreover, training will get easier as you get used to it. Every rep you perform takes you one step closer to your goal of losing weight. So, here are 10 ways by which you can burn up to 1000 calories every day at home

Note that the difficulty level of each way is different so choose the training which is most suitable for you. You can also combine two or three different routines to create a routine which is both effective and easy for you


1. Intense Workout Regime

The very first way to burn 1000 calories is by using exercises that require a lot of energy. The number of calories you will be able to burn by using these exercises will depend upon the intensity by which you perform each exercise, your gender as well as your genetics, age, and weight

Here’s a workout routine created using 3 exercises to help you in burning 1000 calories:

  1. 10 minutes of burpees: 100-150 calories burned
  2. 3 minutes of rest
  3. 10 minutes of jumping jacks: 90-160 calories burned
  4. 5 minutes of rest
  5. 10 minutes of kettlebell swings/jumping ropes: 150-200 calories burned

Total calories burned: 340-510 calories

You have to perform a certain number of reps to burn calories. Perform at least 7 reps of burpees per minute, 50 jumping jacks per minute, 30 kettlebell swings, and 60 jumping ropes to yield the benefits

Repeat this workout 2-3 times in a row to burn 1000 calories

Alternative workout routine:

  1. 10 reps of burpees
  2. 1-minute rest
  3. 100 jumping jacks
  4. 1-minute rest
  5. 30 kettlebell swings
  6. 1-minute rest
  7. 100 skips

Perform this workout for at least 6-10 times to burn 1000 calories

Calories burned by each exercise:

  1. Burpees: 10-15 calories per minute
  2. Jumping jacks: 9-16 calories per minute
  3. Kettlebell swings: 15-20 calories per minute
  4. Jumping ropes: 15-20 calories per minute

2. 1000 Calorie Jump Rope Workout

If you want a simple solution to burning 1000 calories, then jump rope workout is for you. Jumping rope will not only help you in burning calories but it also has a ton of health benefits

  1. Tones upper body and lower body muscles
  2. Improves bone density
  3. Improves cardiovascular fitness
  4. Improves balances and agility
  5. A great alternative to cardio

Calories burned jump rope: 15-20 calories per minute

Here’s a 1000 calorie jump rope workout routine for absolute beginners

  1. Jump rope for 10 Minutes: 150-200 calories burned
  2. 5 Minute Rest
  3. Jump Rope For 10 Minutes: 150-200 calories burned
  4. 5 Minutes Rest

You can Repeat this Workout 3-4 times in a row to burn 1000 calories

At first, it will be difficult to jump rope for straight 10 minutes. So, you can also jump rope 100 times before taking a break and perform a total of 2000-10,000 skips. This is one of the easiest ways to burn 1000 calories a day at home. If you don’t have a jump rope you can get it online

3. Stationary Cycling

Maybe you just want a lifestyle change that helps you in losing weight even when you are Studying. Then stationary cycling is just the solution you are looking for

You can just sit there for hours working on your goals while training at the same time. The only problem with stationary cycling is that it burns fewer calories. A 155-pound person can burn up to 260 calories in 30 minutes at a moderate pace. So, burning 1000 calories will require a lot of time

Here’s a beginner workout routine for weight loss

  1. Start by pedaling at a low intensity for 10 minutes
  2. Medium intensity for 5 minutes
  3. High intensity for 2-3 minutes
  4. Medium intensity for 5 minutes
  5. High intensity of 2-3 minutes
  6. Medium intensity for 5 minutes
  7. Low intensity for 5 minutes

4. Treadmill Workout

If you are looking for an efficient aerobic workout at home then a treadmill workout can help you out. Based on the inclination and your pace, you can burn up to 500 calories in little as 30 minutes

Treadmill workout to lose weight

5:00-10:00Moderate pace
10:00-15:00Recovery pace
15:00-20:00Fast pace
20:00-50:00Repeat 5:00-20:00 2x
50:00-55:00 Cooldown

A 155-pound person can burn around 298 calories in 30 minutes at a 12-minute mile pace. Moreover, a 185-pounds person can burn up to 222 calories just walking briskly. So, you are going to burn a lot of calories using this workout

5. Zumba

Zumba is an aerobic exercise that involves dance moves and various aerobic movements that can help you in burning up to 900 calories in an hour. Try Zumba for a week, you will be amazed by how effective and enjoyable it is to train this way


If you are not interested in Zumba, you can also practice various dance forms. Dancing can help you in burning up to 400 calories in 30 minutes. Moreover, it’s more fun and will help you in losing weight

6. Kickboxing Session

According to the Harvard health publication, a 155-pounds person can burn up to 744 calories in an hour of kickboxing practice. So, if you are not into dancing then you can start with this 40 minute Boxing and Kickboxing workout to burn calories at home

Popsugar Fitness

Practicing kickboxing every day is also a great way to gain the ability to protect yourself. Moreover, learning self-defense can also boost your confidence and make you a little bit more mentally as well as physically tougher

downward dog pose

7. Yoga Workout

Yoga consists of various asanas, mental and spiritual practices that can help you in improving your overall health. Active forms of yoga include power yoga, ashtanga. vinyasa. These active forms can help you in losing weight too. Yoga is for those who want to grow mentally, spiritually and physically

A study was conducted on overweight women performing restorative yoga. It suggests that restorative yoga can help overweight women in losing weight predominantly abdominal fat. Apart from burning calories, active forms of yoga have numerous other health benefits

For example, hot yoga is performed in a room that has been heated to a higher temperature ( 35-40 degrees ) to promotes a higher level of flexibility. Ashtanga yoga is performed by synchronizing breathing with continuous postures that generated heat which builds endurance and detoxifies organs

You can start by performing various beginner-friendly yoga poses and then slowly build endurance, flexibility to perform complex poses. When you are ready for a more active form of yoga you can try various yoga burn challenges

Female body Transformation specialist and a certified yoga instructor, Zoe Bray-Cotton came up with a 12 Week Yoga Burn Challenge. This challenge is designed to help overweight women in gaining health benefits, that true yoga can deliver. Moreover, it’s designed to boost metabolism and tone your entire body within 12 weeks

Zoe talks about 3 simple mistakes that prevent people from losing weight with the help of yoga. You can perform this challenge from the comfort of your home whenever you need a mental, emotional or a metabolic boost

8. Utilize Supplements to Prevent Yourself From Gaining Weight

If you find it difficult to lose weight even after following the right diet and training then its a sign that you should consider consuming supplements to help you in burning excess calories.

Most of the time, deficiency of certain nutrients in our diet makes us more prone to weight gain. For instance, deficiency of vitamin D can result in unintentional weight gain. Supplements such as PhenQ, Resurge are filled with nutrients that can boost your metabolism preventing you from gaining excess weight

If you work from home then chances are your lifestyle is not that athletic which can act as the number one catalyst for unintentional weight gain

You can consume various vitamins and supplements to lose weight at home. Some of those supplements are listed below

PhenQ is a dieting supplement that combines multiple weight loss benefits. With more than 190,000+ happy satisfied customers, PhenQ is an unrivaled brand. Phen Q helps in Losing Weight in 5 Ways

  1. It boosts up the body’s metabolic and thermogenic rates to speed up the fat-burning process
  2. Contains natural ingredients that stop the production of new fat
  3. Contains energy-boosting ingredients to help you with energy dips
  4. Curbs your appetite
  5. Finally, has mood-enhancing properties that can help you in staying motivated for a long time

You can visit the official website of PhenQ for testimonials and customer feedback

Resurge Formulated by fitness trainer and workout coach John Barban, is a first-ever clinically proven natural weight loss supplement which helps consumers rest soundly and lose weight overnight by enhancing metabolism

John Barban’s formula blends various nutrients to create a synergistic entourage effect which promotes weight loss and deep sleep. The great thing about resurge is that it can be taken after dinner to promote weight loss overnight

You can visit the resurge official website for more information

Apart from these supplements, there are tons of weight loss supplements you can utilize to boost your progress


9. Swimming

If you have a pool at home then you should consider spending more time in the pool. You can burn up to 500 calories per hour swimming leisurely. This is one of the easiest and most effective ways to burn fat

Beginner swimming workout

Swimming Workout length: 1000 yards

  1. 4 x 100 yard: Warm-up @RPE 3
  2. 10 x 50 yard: Moderate intensity @RPE7
  3. 100 yard: Cooldown

Along with swimming, you can practice yoga, Zumba or take kickboxing lessons to increase your overall mental as well as physical fitness

10. Calisthenics

Calisthenics include exercises that utilize the resistance of your own body to build muscles and burn fat. You don’t need any kind of equipment to perform these exercises. All you need is a floor

Benefits of calisthenics include:

  1. Increase your overall strength
  2. Help you in building muscle mass
  3. Weight loss
  4. Tone your entire body
  5. Make you more athletic and fit

You can burn up to 400 calories in 60 minutes performing simple calisthenics exercises like push-ups, pull-ups, squats, and abdominal crunches

Here’s a beginner calisthenics workout routine to start losing weight

  1. Push-ups: 10 sets of 10 reps
  2. Pull-ups: 10 sets of 5 reps
  3. Abdominal crunches: 10 sets of 20 reps
  4. Squats: 10 sets of 20 reps

Equipments Required: Pull-up bar

You can also combine weight training with calisthenics to build muscles faster. Weight training is also a great way to tone your body


At the end of the day, how many calories you are able to burn will solemnly depend upon your own actions. You can utilize any workout routine to burn up to 1000 in a day. I would recommend you to start slow and be consistent with training. You will improve over time if you stay consistent. Avoid trying to do everything perfectly.

In the beginning, your form will be incorrect but if you stay consistent it will improve over time. Most of the people who lose weight are very consistent. It doesn’t matter how many reps you perform in a day. What matters is how consistent you are

The best way to stay consistent with workout is by incorporating your workout into your lifestyle. In such a way that your workout routine is a part of your healthy and more active lifestyle

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Hi, I am Rudra, a computer engineer, and a certified procrastinator. I started FitnessGained in 2018 to help me stay fit despite all my desk time. Now I run this blog as a hobby. Here at FitnessGained, I will share what I do to stay fit & more. Our motto is "Reaching True Potential with Effort."

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