If you want to lose weight, burning 1,000 calories per day can be part of an aggressive strategy. 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. A gym workout can provide a good option in a weight-reduction plan, but you have other choices if you’re not interested in visiting a health club or gym.
Instead of using one activity to burn 1,000 calories per day, choose several that add up to a 1,000-calorie deficit to add variety to your workouts.
It’s generally not a good idea to try to lose more than 2 pounds per week. Consult your doctor to determine your safe weight-loss goal.
Work out at home. Build your own gym in your basement or garage and perform a variety of aerobic or strength-training exercises. If you’re on a budget, buy a used stationary bicycle at a garage sale, or purchase an aerobics video. A 155-pound person burns between 520 and 782 calories per hour with moderate to vigorous riding on a stationary bike, while aerobics burns between 410 and 744 calories per hour, depending on the workout’s intensity.
Join a team and play a sport. Team sports offer you the chance to socialize and lose weight at the same time. At 155 pounds you’ll burn about 596 calories per hour playing touch football, hockey or basketball. Join a soccer team and trim 520 calories per hour. If you prefer one-on-one sports, racquetball burns 744 calories in 60 minutes, while tennis trims 520. Join a fencing club and drop 446 calories per hour.
Walk or run outdoors. Lace on a good pair of supportive shoes and you have just about all you need to enjoy a good workout. At 155 pounds you can burn 1,000 calories in roughly one hour while running at 8 mph. Run at a moderate pace of 5.2 mph to drop 670 calories each hour. Slow down to a moderate walking pace of 4.5 mph and you’ll still burn 372 calories per hour, so you can reach 1,000 calories via walking alone in less than three hours.
Go swimming. Swimming is a low-impact aerobic exercise, so it’s easier to keep going long enough to burn 1,000 calories. A 155 pounder can either swim laps or tread water vigorously to burn 744 calories per hour. If you can swim the butterfly stroke, you’ll trim about 818 calories per hour.
Perform your own yard work and home repairs. If you weigh 155 pounds you’ll burn 446 calories per hour by moving furniture around your home or shoveling your driveway.
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Writer Bio
M.L. Rose has worked as a print and online journalist for more than 20 years. He has contributed to a variety of national and local publications, specializing in sports writing. Rose holds a B.A. in communications.