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How to Burn 1,000 Calories at the Gym

how to get max calorie burn at the gym

Burning calories requires hard work, patience, and willingness to workout consistently.

Most people find it challenging and need structure to keep going. In this case, it’s time to understand what it takes to burn 1,000 calories at the gym and how to do it the right way.

Here are some of the best ways on how to burn 1,000 calories at the gym safely and efficiently.

1. Treadmill

a woman runs on the bowflex treadmill

Let’s start with one of the more common options people consider when it comes to going to the gym.

In general, you want to look at the treadmill (see our favorites here) as a great way to burn calories as efficiently as possible. Simply get on the treadmill and start running long distances.

It’s easy to do this as you are able to keep track of everything in front of you and it ensures you’re able to meet certain goals without wasting time.

Of course, treadmills are one part of the equation and it’s important to mix things up while at the gym.

For those looking to target a treadmill-centric approach, it’s best to mix things up while using it.

For example, you should be looking to mix different types of settings in order to get more value for your time.

This can be done by using a higher incline setting, increasing the speed, or changing the amount of time you spend on the treadmill. It’s up to you but the goal should be to keep things interesting as this helps over the long-run.

2. Weight Lifting

a man and woman lifting weights

A lot of people go to the gym and immediately think about running or other types of cardio. Yes, cardio is good and will help with burning calories but that’s just one way of doing things.

In fact, some of the leanest people in the world don’t run at all! Instead, they head to the gym and start lifting weights as this is their way of burning calories.

If you put in enough time at the gym while lifting weights, you are going to burn a decent amount of calories. This number can be increased if you increase the repetitions and lift more during a shorter period of time.

3. Cycling

a spin bike rider in the gym

Don’t like the idea of running on a treadmill?

Want to get through a cardio routine without having to worry about your ankles?

These are things people do worry about as they get older and rightly so. It’s important to preserve your body and that’s where cycling comes into the equation (here are two of our favorites). You are able to get onto one of the cycles at the gym and go through a grueling session to burn calories.

This works wonders as you are able to make the most of this low-impact routine without wasting time.

4. Swimming

a lap swimmer in goggles

This is one of the more underrated exercises in the world when it comes to shedding fat and burning calories. Everyone wants to burn calories but there are different ways of doing this.

The goal should be to swim as you are able to take laps around the pool, feel cool, and still know the calories are burning.

The beauty of swimming has to do with knowing you are burning a tremendous amount of calories per second. This is one of the best cardiovascular exercises in the world and it starts with how many calories are burnt.

5. HIIT Training

a woman uses battle ropes as part of her HIIT training

This is a technique that is used by people of all ages and can be a game-changer when it comes to burning more calories per second. In essence, the idea behind HIIT training or “high-intensity interval training” has to do with rotating between maximum effort and medium effort while working out.

This can be done in a number of ways depending on how you want to tackle the session.

An example of a HIIT session would be getting on the treadmill and following a routine that rotates between 20-second sprints and 40-second jogs.

6. Rowing

top rowing machine benefits

Rowing is rated as a high-quality cardiovascular exercise and it has to do with how the body is used during each workout.

You are going to be using a multitude of muscle groups all at once while going through the rowing motion. This is wonderful as it not only burns calories but also offers a full-body workout at the same time.

This is the type of balance people require as they aim to burn a good amount of calories in the gym.

A good rowing session is able to offer value in a way that other options cannot and that’s what makes it beneficial.

7. Jump Rope

a jump rope laying on the gym floor

For those looking to keep things as simple as possible, sometimes it’s as easy as grabbing a skipping rope.

You want to go through a small session with the rope in hand and enjoy how many calories are burnt. In fact, the reason people fall in love with this exercise has to do with how easy it is to get lost in the movement.

Sometimes, you may not even notice as the session goes on because of how intriguing the process can be.

8. Kettlebell Training

a woman does kettlebell workout

Kettlebells tend to scare people at first because of their unique shape but they’re just like anything else at the gym. You have to learn how to use them and watch as the results pour in.

This is a piece of equipment that is great because they are easy to grab and offer new ways to workout. You are able to go through a wonderful routine of movements while putting kettlebells to use.

This is why more and more people are starting to rush towards kettlebells as soon as they enter the gym. It’s a great way to mix things up and feel good about your workout session at the same time.

9. Elliptical

nautilus e618 elliptical

An elliptical is an interesting option for those looking to burn calories and it has to do with how the movement is completed. You are using both your arms and legs to keep the machine going and that is always fun.

Other solutions often leave you in a situation where the arms are left by your side and that is not as good in maximum caloric burn.

Look at this cardio machine as one of those solutions that will be easy to implement and should burn calories quickly.

10. Stair Stepper

a woman uses a stairmaster in her home gym

This is one of the newer cardio exercises in modern gyms and can be a unique option for those who are tired of traditional solutions.

Don’t want to use the treadmill or go for a swim? Perhaps, you want to simply try something new as a way to feel psychologically stimulated? T

his is why so many people start incorporating the stair stepper into their routine. It works wonders and is able to replicate a movement that is taxing and will challenge the body in new ways.

The beauty of this equipment has to do with the number of calories that are burned per session. It’s a large amount and it can be quite powerful over the long-term.

Final Thoughts

Implement these exercises into your routine and watch as those calories burn away quickly. Remember, burning calories is all about understanding the science behind it and moving forward with a plan.

As long as you tackle this goal with passion and use the right exercises, it’s all about pushing forward with the right intent.

Too many people struggle because they rotate between exercises and assume everything will work out.

Instead, it’s important to sit down, plan ahead, and make sure these exercises are implemented immediately!


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