1000 Calorie Workout at Home [30 minutes and no equipment]

Want to test your metal and enter the world of intense exercises? Well, this 1000 calorie workout is the perfect challenge. I will tell you exactly how to burn 1000 calories a day, get ripped, and improve your fitness level tenfold.

1000 Calorie Workout

Advocating on behalf of holistic fitness for more than 7 years, I rarely subscribe to shortcuts and miraculous diets. In my view, there is no alternative to hard work and discipline.

I wrote scores of articles about intense workout programs, trying to figure out how to burn 1000 calories per day, and elevate home exercises to a whole new level. It took me a while to review some of the most popular workout programs, and create one of my own.

Below, I share the principles on how to burn 1000 calories, along with the complete 1000 calorie workout in 30 minutes. It is a video workout from the Fitness Updated library that will improve your endurance, stamina, speed, agility, and strength.

Although I left the world of intense fitness a while ago, I still want to sweat a bucket and test the limits of my body. The workout below, which requires no equipment, is just one of my special tools.

How to burn 1000 calories?

While a daily caloric intake might vary tremendously from one person to another, it mostly averages around 2500 calories for men and 2000 calories for women.

If you are trying to lose weight, a general rule of thumb would be to cut 500 calories from your daily calorie intake. Without any exercises, this effort will help you slim down at the rate of 1 pound per week.

Burn 1000 Calories Workout

Add a short 10 minute workout, and slightly change your commuting habits, and you are looking at a 1000 calorie deficit every single day.

But what if you want to maintain your current calorie intake, and still burn 1000 calories a day?  Well, unless you’ve discovered a magic pill by accident, the only solution is to exercise.

But how do you burn 1000 calories? Do you need to lift weights, run ad infinitum, or play a demanding sport?

How to burn 1000 calories a day?

The average person won’t be able to exercise longer than 50 minutes – regardless of the intensity. Luckily for him, this is neither necessary nor healthy.

This means that in order to burn 1000 calories, you’ll have to restrict yourself to a session that is around 40 minutes in length.

Another idea would be to complete two sessions per day. Combining their intensity, you’ll easily burn 1000 calories. But two workout sessions daily would almost always come at a cost.

First, you don’t want to disturb the muscles when they are recuperating, and second, you will greatly complicate your day to day life. Squeezing one workout session can sometimes be a real drag, yet alone two. Needless to say, it is a habit that is hard to keep up with.

So the question is – how to burn 1000 calories in a single workout?

The 1000 calorie workout

1000 Calories Workout At Home

If you want to burn 1000 calories in a single workout you’ll need intensity. Intensity can mean fighting against heavy resistance, or it can mean explosiveness and speed in movement.

So, the first option would be weight lifting. However, if your body is not prepared for heavy weights, an intense weight lifting session can come with dire consequences. Besides, weight lifting requires equipment, a daily commute to the gym, and hence additional responsibilities.

But if you are not going to lift weights, how else you are going to supply the resistance? Well, believe it or not, your own body is often enough – if you know what you are doing, you can easily leverage your own bodyweight, and supply the resistance in order to burn 1000 calories.

However, since you’ll face less resistance as opposed to training with heavy weights, you’ll also need to factor in explosiveness and speed.

Running is all about maintaining speed, so if you chose to hit the track you’ll need to run at a speed of 7-8 miles per hour in order to burn 1000 calories. However, much depends on your current weight and musculature. Besides, when it comes to counting calories, fitness trackers are usually off  by 27%, and that is a conservative estimation according to a new study by Stanford University. But, those of us who’ve tried to run after a long hiatus instinctively understand that maintaining such a speed for up to one hour is next to impossible.

Therefore, with running and weight lifting out of the picture, the 1000 calorie workout at home will need bodyweight exercises, including power moves, and you’ll have to maintain speed throughout your repetitions.

1000 calorie workout at home for free

As promised, below is the best 1000 calorie workout in 30 minutes. It combines a garden variety of bodyweight exercises. There are plenty of compound movements, and a fair dose of explosiveness and speed. You’ll have to work on your agility, endurance, flexibility and balance as well.

Considering how this is an advanced full body workout, you can use it 2 or 3 times per week and notice incredible results in under a month.

This video comes from our own fitness program, and is among the hardest workouts in the entire library. Proceed with caution!

Burn 1000 calories workout

If you want to access the full library, where you’ll find innovative and challenging workouts, just check Fitness Updated. You can create a number of different programs, nutrition plans, and track your progress, all within a single easy to use platform.

Fitness Updated Banner (long)The price is more than affordable, and there are plenty of challenges to enjoy.

If you want to know how to burn 1000 calories at home without equipment, we have multiple answers in the form of intense video workouts for you to try.

At Home Workouts

How to get the best out of this 1000 calorie workout

People love weight lifting for a reason. If it says 12 reps, and you complete 12 reps, using the right weight, the results cannot vary dramatically. Your form would have to be completely wrong in order not to reap the benefits.

However, with bodyweight training, much depends on your form and range of motion. Therefore:

  • Make sure you are keeping the correct form.
  • Pay attention to range of motion (extend and contract fully) – one proper pushup is better than five of them done sloppy!
  • Move with integrity, and keep your body into an alerted position (don’t just drag your arms and legs while bending your back – keep everything tight)
  • Keep your pace (don’t start fast at the beginning at the expense of slowing down exponentially).

So there you have it – the 1000 calorie workout at home supplemented with tips and principles on how to get the most out of it. Here is to reaching new heights in fitness!

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