It is, in all honesty, a quite ambitious goal to burn 1,000 calories in a single workout session. The feasibility of this goal will depend on a few factors, including your gender, weight, and current physical ability.
This is because people all burn calories at a slightly different rate. A 250 lb male, for example, will burn many more calories than a 120 lb woman, even while performing the exact same exercise. Someone who’s in worse shape will also burn more calories when compared to a person in better physical condition.
This can make it a bit complicated to say flat-out what you’ll need to do in order to burn a thousand calories. To give you an idea of this variation, I’ll include what both a 250 pound person and a 150 pound person would have to do in order to burn 1,000 calories in a single session. Let’s take a look at three workouts:
Treadmill running: 60 minutes will do the job for a 250 pound person. For someone closer to 150 pounds, it’s not so easy – it’ll take you 1 hour and 45 minutes to hit that thousand calorie goal.
Stair-Climbing (Real or Machine): Same as above, 60 minutes will achieve 1,000 calories burned for a 250 pound person. A 150 pound person will once again need 1 hour and 45 minutes.
Swimming: 1 hour and 15 minutes does the trick for a 250 pound person. A 150 pound person will need a full 2 hours to get there.
Obviously, it takes a lot of work to burn that many calories (especially if you’re a lighter-weight person).
However, there’s a biological hack you might be interested in that you can use to burn your thousand calories without having to burn all of them during a workout. That hack is HIIT (High Intensity Interval Training).
See, HIIT doesn’t just burn calories during your workout – it is unique in that it’s designed to trick your body into burning calories after your workout, too. You might burn only, say, 500 calories during your HIIT workout – but your body will continue to burn calories at an increased rate for the next 36 to 48 hours. This means that your one 500 calorie workout still ends up meeting your 1,000 calorie goal!
Try this HIIT method of burning (approximately) a thousand calories: On a treadmill, alternate periods of running as fast as you can for one full minute, followed by two minutes of walking to recover. Continue this alternation for 30 minutes, followed by a brief cool-down walk.
During this session, you should burn roughly 500 calories. However, during the “afterburn” period, as it’s known, you’ll burn another 500 calories without doing any additional exercise. This is probably the fastest and easiest way to hit this goal.