Workouts can become mundane, and we may feel as if we are not making any progress. This feeling may not be far from the truth. Switching up your workout can help to burn extra calories. There are ways to jump-start your weight loss and lose 1,000 calories a day. In order to lose a pound, a person will need to shed 3,500 calories (see Reference 1). If you workout 4 times per week using a combination of cardio and weight training, you will shed 1,000 calories a day if you learn how to change what you are doing.
Ways to Quickly Burn 1,000 Calories a Day
Change your cardio routine. If you normally run, try using the stationary bike or treadmill. This can shed off 100 additional calories a day.
Run or walk at intervals. To do these, begin at your normal pace for about a minute. Sprint or push your cardio to the limit for about 20 to 30 seconds. Back the pace down to your normal rate. Repeating these intervals several times during your cardio workout will increase your calorie burn to 150 calories a day.
Increase weight training by 5% (see Reference 1). If you normally use 12 pound weights, move up to 15 pounds. Lifting extra weight will burn another 500 calories a day. Muscles are broken down during weight training. They rebuild when we are resting, and it is this rebuilding process that burns the calories.
Split up your cardio workout to twice per day. Rollerblading, running and stair climbing once in the morning and once in the evening will burn up to an additional 300 calories more than doing do it all in one session (see Reference 2).
Take 1 day off in between workouts. This will keep your metabolism functioning at a higher rate. If you are experiencing pain or you feel you are not strong enough to do your normal routine, ease up a bit on your workout for that day. The additional calories burned from only taking one day off will make up for a lighter workout.
Tips & Warnings
- Listen to your body. If you are in pain, slow down or see a physician.
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