11 Workouts That Burn Calories and Fat

They say you lose 1 pound for every extra 3,500 calories you burn, so by reducing your net caloric intake by 1,000 per day, you'll trim 2 pounds per week.

Sounds simple? Not!

Actually burning 1,000 calories per day is a pretty aggressive strategy and something that would be hard to do daily with workouts.

You'd have to do that "1000 calorie workout" 7 rounds to even get close.

Workouts That Burn 1,000 Calories

Photo Credit: www.Brinutrition.com

An easier and more attainable strategy to lose weight would be to burn 500 calories a day.

This can be done with a combination of calories reduction and exercise.

Workouts that burn calories

Keep scrolling to find workouts you can do at home to help burn off those calories plus tips to maximize your workouts.

*This is not to be understood as medical advice. Check with your doctor before you begin any new workout.*

Would you rather have a planned workout? Check out Aaptiv

Workouts that burn 1000 calories

Maximize Your Fat Burning

  • Build more muscle:  Engaging in muscle-building activities can help you burn more fat as muscles increase your resting metabolic rate, promoting greater calorie expenditure throughout the day.
  • Eat enough protein: When aiming to lose weight, protein promotes satiety and reduces the likelihood of overeating due to its filling nature and higher thermic effect. For muscle building, protein provides the essential amino acids needed for muscle repair and growth after workouts.
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  • Take a creatine supplement: Adding creatine to your daily supplement routine can significantly boost muscle building. Creatine provides energy for intense workouts, leading to greater strength and endurance gains. It's tasteless so it can be conveniently added to your protein shakes or any drink.
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workouts that burn calories

Fitness Blender 1000 Calorie Video Workout

Burning 1000 calories a day with exercise is intense!

Watch this video to see the intensity level and reps you really need to do to burn that many calories in one workout.

Once you see this workout you can adapt the other at-home workouts on this page to make them more or less intense for you.

Free Workouts Vs Monthly Subscription

Opting for a monthly workout subscription offers distinct advantages over relying solely on free online programs or searching for workouts on YouTube.

While free resources can be helpful, they often lack the comprehensive structure, tailored guidance, and professional expertise that a subscription provides.

I've been using free sources for years but recently opted for a paid subscription.

Aaptiv Workout Subscription

This is totally an all-in-one subscription.

Aaptiv provides trainer-led, music-driven workouts in 15 fitness categories including running, strength, cycling, HIIT training, boxing, yoga, meditation and more.

Aaptiv members have access to over 6,000 fitness classes, with new classes added each week. Memberships range from $8.83 to $14.99 per month and include unlimited access to all workouts by our expert trainers.

Check it out here

Video workouts that burn calories

Free Workouts To Burn Calories

Try some of these workouts to burn calories today!

Be sure to pin these to Pinterest so you can find them later when you need them.

Follow my Exercise and Workout Board.

Calorie Burning Workouts. Find more athttps://www.alesstoxiclife.com/fitness/10-workouts-burn-calories-and-fat/ Photo Credit: www.darebee.com


Resistance BandsResistance BandsExercise BallExercise BallUB TonerUB Toner

Burn 1000 Calories Workout

Remember it is hard to burn 1000 calories in 1 workout.

You will need to check your fitness tracker to see if this is correct.

Burn 1000 Calories. Find More workouts at https://www.alesstoxiclife.com/fitness/10-workouts-burn-calories-and-fat/

Photo Credit: @jodiejjensen

30 Minute Workout

This workout is more realistic but you will need to repeat it to get 30 minutes of exercise.

Burn 500 Calories For more workouts to pin: https://www.alesstoxiclife.com/fitness/10-workouts-burn-calories-and-fat/

Photo Credit: www.slimmingsolutions.co.UK

Christmas Workout

Do this workout before your big holiday lunch or dinner to help get your body in fat-burning mode.

Related: 9 Things To Do This Week To Lose Weight Fast
Work off the Christmas Calories. Find more workouts https://www.alesstoxiclife.com/fitness/10-workouts-burn-calories-and-fat/

Photo Credit: www.darebee.com

Related: 9 Reasons To Do Body Weight Workouts

1000 Rep Challenge and Workouts

This workout has it all: Mountain climbers, squats, burpees, situps, plank taps, jumping jacks, lunges, squats, and planks.

1000 Rep Challenge Find more workouts here: https://www.alesstoxiclife.com/fitness/10-workouts-burn-calories-and-fat/

Photo Credit: www.Powerhousefitfoodie.com

Work off 1000 Calories. Find more workouts to pin here:https://www.alesstoxiclife.com/fitness/10-workouts-burn-calories-and-fat/

Burn off 1000 Calories. Find more workouts to Pin here : https://www.alesstoxiclife.com/fitness/10-workouts-burn-calories-and-fat/

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500 Calorie Burning Treadmill Workout. Find more workouts to pin here: https://www.alesstoxiclife.com/fitness/10-workouts-burn-calories-and-fat/
Photo Credit: www.ourthreepeas.com

Burn 1000 Calories Find more calorie burning workouts here:https://www.alesstoxiclife.com/fitness/10-workouts-burn-calories-and-fat/

Photo Credit: www.mybestbadi.blogspot.com

10-Day Beach Body Challenge

10 Day Beach Body Challenge

AI-Generated Workout

Here's an example of a workout I generate from an AI tool that might help you burn approximately 500 calories.

Remember, individual calorie burn may vary depending on factors such as body weight, intensity, and fitness level.


Approximately 45-60 minutes


Begin with 5-10 minutes of light cardio, such as brisk walking, jogging, or cycling, to warm up your muscles and increase your heart rate.

Circuit Training

Perform three rounds of the following exercises, with minimal rest between exercises and a 1-2 minute rest between rounds. Adjust the weights or resistance based on your fitness level, ensuring that each exercise challenges you but allows you to maintain proper form:

Jumping jacks (1 minute)
Bodyweight squats (15 reps)
Push-ups (10-12 reps)
Walking lunges (12 reps per leg)
Dumbbell shoulder press (10-12 reps)
Bent-over rows (10-12 reps)
Plank (hold for 30-45 seconds)
Bicycle crunches (15-20 reps per side)

Burpees burn calories

Cardiovascular Endurance Training

Choose one or a combination of the following activities and perform them continuously for 20-30 minutes at a moderate to high intensity:

Running or jogging
Cycling (indoor or outdoor)
Jumping rope
High-intensity interval training (HIIT) cardio workouts

HIIT Finisher

Complete a high-intensity interval training (HIIT) circuit of four rounds, performing each exercise for 30 seconds and taking a 15-second rest between exercises:
Mountain climbers
High knees
Jump squats

Cool-down and Stretching

Conclude the workout with 5-10 minutes of light cardio to gradually lower your heart rate, followed by stretching exercises to help improve flexibility and aid in recovery.

Workouts that burn 100 calories

Bottom Line

Incorporating regular workouts like these along with the proper supplements into your routinewill help you burn fat and lose weight.

Whether you choose to follow some of the workouts I've shared or you opt for a monthly workout subscription, the key is to find what works best for you and stick with it.

Remember, consistency is key when it comes to achieving your fitness goals.

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