How To Burn 1000 Calories A Day – Tips For Beginners

In my previous post I talked about the calories. I answered the most asked questions /but one/ ever, related to them, and I clarified the main information you need to know.

Let’s negotiate what was covered the last time:

  1. Calories equal energy. Even more. They ARE THE energy you consume when eating and drinking.
  2. How many calories you should eat to get rid of the unwanted pounds.
  3. How many calories you should bun to lose fat.
  4. Why is it so important to keep an eye on the amount of calories you consume and burn every day, and how to do so.

This is all helpful to know, but it is not all that could be said. I didn’t cover the 5th questions, that maybe is the most important one, because I think it deserves a special and closer look. How to burn more calories?

Great question, but before I head to answering it, I just want to get back to point 2 & 3 from the past article real quick. There I said that most ideally you would be burning from 1 to 2 pounds a week. That is the healthy way to go, because your body wouldn’t get stressed up. And in order to lose 1 pound of fat, you have to burn 3500 kcal.; 2 pounds of fat – 7000 kcal.

So, let’s get to the point and answer at this question: How to burn 1000 calories a day? 7000 kcal a week, and losing 2 pounds of fat.

Intense Exercises

Get ready to get sweaty!

“What do you mean by saying “intense” exercises? Exercises are just… exercises… Aren’t they all going to get to the same result – burned calories?” Well, yes and no. Let me try to explain this to you as simple as I can. By doing an intense exercise A, you will be burning 500 kcal for 20 minutes. By doing a “normal” exercise B, you will be burning 200 kcal for the same amount of time. Eventually the end result would be the same, yes, but it will take you longer.

So, what is an “intense” exercise? It is an exercise where your body is put on a high and low intensity intervals of activity for a given time. I will give you some examples:

1. Running on a maximum speed for 20 seconds, followed up by a 20-second slow run. The tempo keeps changing immediately one after the another, doing it 15 times without a break. One run on a maximum speed and one on a slow one counts as 1 set. When you are done, get a break by continuing to run slowly for an additional 5 minutes, then do 10 more sets. Take another break by running slowly, and finish it up by doing 5 more sets.

For about a half an hour you would have burned a great amount of calories. This exercise is what I used to be doing, and frankly I am still doing it from time to time, and it was giving me the result I wanted. It is proven to be one of the best. I think it is a MUST TO DO exercise for people trying to lose weight.

2. Cycling just as same as the running. Make about 20 sets by doing intervals of high and low level of intensity.

I wouldn’t advise you to go full speed on the road by cycling, so this is more of a gym equipment exercises.

3. Rope jumping is something I was never good at… I admit it. But it is worth mentioning it. Once you master it, you will be doing it every day. Jump roping might be very exciting. You may set yourself little goals like trying to beat your very own record for the biggest amount of jumps.

This exercise does not only burn some good calories, but also builds your leg muscles, rises the endurance, makes your focus better, develops balance and reflexes.

Give it a try. 30 minutes of rope jumping after your workout will boost up the amount of burned calories.

4. Hill or stairs climbing would be a perfect everyday exercise. The good thing is that you will not have to get a gym membership, as you would be able to do it outdoors. Go to the local stadium and start climbing the stairs up, then down, then up, then down for about 20 minutes.

Or find a hill and start running up, then down, then up… you already got the picture.

5. Swimming is great activity that burns tons of calories. Well, not exactly tons on them, but a lot… Mix it up with different exercises and see how the amount of your burned energy will jump up to two times more. Swimming is one of my recommendations for an exercise, you should be wanting to do.

Up to 40 minutes of intense swimming is enough. It builds your physics by loading several important main muscle groups, such as: chest, back, shoulders, arms and legs.

Start Working Out

Working out itself is your personal choice. A lot of people don’t like going to the gym by one reason or another. And that is totally fine. If you are keeping your meals clean and do a lot of activity, YOU ARE A ROCKSTAR!

Why is working out so essential thou, and why do I recommend it? Because you would be wanting to build some muscularity for the future. That process of building muscles requires a lot of energy /CALORIES!/, so you will be burning even more of them. Another great plus is that muscles, being more active, burn more energy than fats, therefore the more muscles you have, the more calories your organism will be burning by doing “nothing”.

Before the workout prepare your body for exercising. 5 10 minutes are enough. Do not jump right into the deep waters. That way you will reduce the chance of getting a injury, aaand you will burn 50 extra calories. How great is that?!

In between the exercises and the sets do NOT just stay passively. Keep moving, walk around the room. Just try to be as active as possible. The break between the sets should be no more than 1 minute, and between the different exercises should be no more than 2 minutes.

After the workout is the time for some cardio where for maximum effect, you would be wanting to do intense exercises.

Always do the cardio AFTER you are already done with your muscle workout. That way the calories you will be burning would not be taken from your muscles, causing you muscle loss, but from your fats, which is our main goal.

Be Active On The Slow Everyday Routines

In the office you should not only be sitting on your chair for hours. Get up and stretch your legs. Every couple of hours go take a 5-minute walk… within the borders of the office of course, we don’t want to get you fired… Take a walk to the resting room and if you are shy, and only if there is nobody, make a few push-ups and squats. Doing this 3-4 times a day may lead to increasement of the amount of burned calories with 300!

Start walking more often is a great tip for burning more calories. Walk every day to the grocery store, instead of getting your car. Go for a walk in the park, when you have an additional 15-minute free time. That way you could burn about 500 kcal.

Take the stairs not the elevator. As it has been said before – any additional activity is welcomed. One stair climbed equals to 0.20 calories. So, for a single calorie you have to climb 5 stairs. Make the math and you will see, how many calories you will burn every day by taking the stairs instead of the elevator.

At your home you could be doing some exercises. You can do some push-ups and then rope jumping, while watching your favorite TV Chanel. Get up from the coach and walk around more often. Every morning and night, when you are washing your teeth, you can easily do some squats. When you get up from bed, make a quick set of 20 push-ups.

Doing housework also keeps you active. Experts say that staying active at home burns up to 200 kcal by doing an everyday housework.

There are so many activities that you can do at your home.

Coffee – Your Best Friend

It doesn’t only wake you up and makes you energized, but burns additional calories. 8oz. of coffee will help you burn about 200 calories. That is so great! But “isn’t caffeine unhealthy?” It is, consumed in big doses. The caffeine is a stimulant and stimulants help you burn more calories when your body is being active.

Add a cup of green tea and you will double up the calorie amount you have burned with the help of stimulants.

I’ve talked about the green tea and its positive effect before. In my post What Should You Eat To Lose Weight – Meal Programs I wrote: “Green tea will help you burn more calories by helping your metabolism’s work, making it more efficient. It contains a specific antioxidant, called “catechin”. You have probably never heart of it. You just need to know what is and how it affects your body. It is a fat burning substance that can help the process of breaking down the excess fat.”

Make your self a green tea every morning after you wake up, and before the breakfast. Make a quick 15-minute exercise to get your body ready for the upcoming activities for the day. Take a cold shower. /It is proven that cold showers speed up your metabolism, causing you to burn more calories./ You can take a cup of coffee after you had your breakfast, and 1 more later, 30 minutes before your workout. If you are finding it hard to get energy in the morning without coffee, your lifestyle is not so healthy. Check out my second post – How To Live Healthy – 4 Simple Steps for more information. Caffeine is good /in reasonable doses/, but you should not be relying on it.

“Burn Them All!” – Aegon Targaryen

Well, he hadn’t been referring to the calories for sure, had he?!

I tried to cover up the most common and efficient ways and tips on how to burn more calories.

The conclusion is very simple to be made thou – just track your calories and try to be as active as possible. The best combination that could be made is this – working out, followed up with intense cardio exercises,followed up with being active as much as possible, during the whole day.  That way you will turn into a CALORIE-BURNING MACHINE!

I hope you found this article very informative, motivating and value providing. If you did, please make sure to share it with people, who you think may need some help as well.


If you ever need a hand or have any questions, feel free to ask and I will be more than happy to help you out.

If you want to get in touch, send me an email at and let me know how you are doing.

Looking forward to hearing from you, and see you next time!

Teodor M.

Founder of Project – Lose Weight.


8 Responses to “How To Burn 1000 Calories A Day – Tips For Beginners

  • Kristena
    6 months ago

    Great informative article and exactly what I was looking for. I have tried every diet fad out there to try and lose this weight that I have gained over the last 6 years and I always lose a little and then gain it all right back. I appreciate you given the extensive details, it was very helpful!

    • It is always a pleasure for myself to hear that I could help someone.
      The reason why so many people fail to lose weight in the long-term, is because they are not using the right meal regime/diet for themselves, and eventually they end up gaining the same weight back, or even more.

      Glad I could help!


  • Wow some great tips and instructions. I will try to apply some of them in real life.
    Nice to hear that I can still consume some coffee lol

    • Hey, Mandy, yes, you can still consume coffee, just be careful with it 😀

      Thanks for the comment and good luck!
      See you soon,


  • Great tips. I didnt know that drinking tea could add to weight loss goals as well as intense exercises.

    • Hi, Thabo.
      A lot of substances could help people burning some extra calories in a different way.

      Thank you for commenting this article! 🙂


  • Thank you for this information. I know people who think it’s best to strain their muscles as much as possible; sadly, they learned this from their father. People will, it seems, believe whatever they first hear from whoever they think knows best. Your article contains a lot of insight. I hope more people come across it and learn.

    • Thank you, Cathy.

      I agree with you. People easily can be confused and misdirected by others. That’s why doing your “homework” before starting a diet, workout program, or else, is so important.

      Have a great day,

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