Burning 1,000 calories in a day might sound ambitious, but with the right activities, it’s more achievable than you think, so don’t let that high number put you off. It doesn’t matter whether you prefer intense workouts, outdoor adventures or even just daily chores, you can integrate calorie-burning exercises into your routine easily. These are the best steps (quite literally) you can take to burn those calories in just a day.
Go for a Long Hike in Nature
If you love the great outdoors, hiking is one of the best ways to burn calories while soaking in the stunning landscapes the UK has to offer, and you’ll be so distracted by the scenery you’ll forget about the fact you’re having a workout.
Whether you’re trekking through the rugged beauty of Snowdonia or meandering along the South Downs, you’ll find that a two-to-three-hour hike over hills, fields, and forests can do wonders for your body.
Join a Spinning Class
Spinning classes are an adrenaline-pumping way to burn a ton of calories while having a blast. Picture yourself in a dark room, the instructor cheering you on as the beat of the music drives you forward. These high-energy sessions are incredibly effective, helping you burn upwards of 600-700 calories in just 45 minutes.
Swim Laps at Your Local Pool
Swimming is one of the most enjoyable ways to get a full-body workout without putting stress on your joints, and you can push yourself with sprints between laps, or try water aerobics for an added calorie-burning challenge. It’s a refreshing, low-impact exercise that strengthens your entire body and improves your lung capacity.
Tackle a Home HIIT Workout
No gym? No problem! High-Intensity Interval Training (HIIT) is one of the most efficient ways to torch calories from the comfort of your living room, and this style of workout involves alternating short bursts of intense exercises, like jumping jacks or burpees, with brief recovery periods.
Hit the Dance Floor
Who says exercise has to feel like work! Dancing is one of the most joyful ways to burn calories while letting loose, so whether you join a high-energy Zumba class, learn salsa steps, or crank up your favourite playlist at home, you can easily burn around 500-600 calories in an hour.
Cycle Through the Countryside
If you’re looking for a scenic workout but hiking isn’t your thing, cycling is a fantastic choice; you can hop on your bike and explore the countryside. Two hours of moderate cycling can put you well on your way to burning 1,000 calories, and not only will your legs feel the burn, but the stunning views and fresh air will make the effort worthwhile.
Play a Game of Five-a-Side Football
Like team sports? Gather some friends for a game of five-a-side at your local pitch. Between the constant running, quick turns, and bursts of energy required to dribble and pass, you can easily burn a ton of calories in a 90-minute session. Even if you’re not the most competitive player, the camaraderie and fun of the game will keep you moving as a bonus.
Take a Long Rowing Session
A workout that targets nearly every muscle in your body is rowing, which you can do out on a lake, using an indoor rowing machine at home, or at the gym; this exercise engages your arms, legs, and core while boosting your endurance. Spend an hour rowing at a moderate pace to see results.
Do a Circuit Training Session
Circuit training is perfect if you love variety and want to keep boredom at bay, because this workout combines strength exercises and cardio moves, performed one after the other with minimal rest. Picture doing push-ups, jumping jacks, burpees, and lunges in quick succession—not only will you burn hundreds of calories during the session, but your body will keep burning even after you’re done.
Go Rock Climbing or Bouldering
If you’re looking for a workout that challenges both your mind and body, rock climbing or bouldering is the way to go. Scaling indoor walls at a climbing gym or tackling outdoor rock faces engages your entire body, from your fingertips to your toes, and you’ll lose an estimated 800-900 calories in a couple of hours while building strength, too.
Take a Boxing Class
Boxing is a calorie-torching workout that’s equal parts empowering and challenging. Whether you’re throwing punches at a heavy bag or sparring with a partner who’s looking to burn calories too, you’ll engage your entire body, arms, legs, and core. A one-hour session can be enough to make a huge difference.
Run Intervals at the Park
Just like walking, running is simple, effective, and accessible, but interval running takes it to the next level if you want a little more. Instead of sticking to a steady pace, alternate between sprints and slower jogs to maximise calorie burn and improve your fitness; even better, find a local park with some variety in terrain for an added challenge.
Skipping with a Rope
Don’t underestimate the humble skipping rope, as it is one of the most efficient calorie-burning tools out there. With high-intensity skipping, you can burn around 100-150 calories in just 10 minutes, and to hit your 1,000-calorie goal, break it up into shorter sessions throughout the day or combine it with other exercises.
Take a Power Yoga Class
Yoga is like a little gift to your body and mind, especially as you get older. It’s not just about stretching—although, yes, it will make you more flexible—it’s about finding balance, building strength, and creating some mental peace. Whether you’re doing gentle poses or working on your balance in a more challenging flow, yoga meets you where you’re at.
And honestly, it’s not about being perfect. You don’t have to touch your toes or twist into crazy poses to get the benefits. Just showing up and moving through the stretches is enough to feel lighter and more in tune with your body.
Join a Boot Camp Workout
Outdoor boot camps are a brilliant way to push your limits while soaking up some fresh air, and these group workouts combine bodyweight exercises, cardio drills, and team challenges, all designed to get your heart racing. Because the exercises often rotate, you’ll stay engaged the whole time, while burning calories.
Rollerblading Along Scenic Paths
You might associate rollerblading with something restricted to your childhood rather than calorie-torching, but paths like coastal promenades or flat park trails mean a workout that’s low-impact yet highly effective—and fun for adults, too. Skating for an hour can burn around 600 calories, depending on your speed and intensity, and to hit 1,000 calories, extend your session or tackle some gentle slopes.
Clean Your House Top to Bottom
We do what we can to avoid chores as much as possible, but they might actually be a fantastic opportunity for a workout, if you’ve been avoiding a little exercise. You might not think of cleaning as exercise, but a full-on deep clean is surprisingly effective at burning off a calorie or two, so spend a couple of hours vacuuming, scrubbing floors, and dusting high shelves.
Take a Long Walk with a Weighted Backpack
While walking itself is the perfect low-impact exercise, you can step it up a notch if you really want to feel the burn, and that’s by adding a weighted backpack. Fill it with books, bottles, or weights, and with this added resistance on a brisk walk, you can burn 400-600 calories in an hour, depending on your pace and the weight you carry.
Play a Game of Tennis
And lastly, tennis is a social and competitive activity that keeps you on your toes, and singles matches, in particular, require constant movement, quick sprints, and sharp reflexes. In a 90-minute match, you can meet your workout goal, especially if you’re playing at a high intensity.