1,000 Calorie Workout: This Workout Burns Off Schnitzel With Fries

Your body, your machine. You fill your tank every day and start fresh, ready for new challenges. How much you consume when you turn on the engine depends entirely on the demands you put on your machine.

The faster you run, the more “fuel” you will consume. And during intense exertion, the energy consumption lasts for many hours, even after you have been lying on the sofa for a long time.

This is called the afterburn effect, scientifically correct also “Excess post-exercise oxygen consumption”, abbreviated: EPOC.

To get into that afterburn zone, you only need one thing: an intense workout, like our 1000 calorie workout.

The 1,000 calories is roughly equivalent to a few fried pork chops and French fries or two chocolate bars, so the workout can make up for a well-deserved cheat day.

Developed exclusively for us by sports scientist Elmar Trunz-Carlisi from the Institute for Prevention and Aftercare (IPN) in Cologne and his colleague Alex Winkler, one-time FIT FOR FUN fitness model of the year.

Test persons were able to prove that it works! Tester Sven Korn: “I run a marathon, but interval training like this is also a change for me, and quite exhausting.”

Our interval program in a reality check

Bodyweight Mode Interval Circuit Infographic

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Three different types of men, one experiment: We sent athletes with fitness trackers to a training check.

Conclusion: With our running and bodyweight circuit, you can already burn up to 900 calories during your workout, and the EPOC effect costs about 15 percent more.

  • Sven Korn: The athletic trainer from Hamburg is a marathon runner. He blogs about running at www.runsven.de.
  • Kevin Henry: Crossfit is the true passion of the skinny content strategist from Munich.
  • Albert Brown: For the strength athlete from Hamburg, interval training was an unusual challenge: “The 1,000-calorie intensive training really pushed me to my physical limits!”

1000 calories of distance: exercise plus running intervals

Two women training jump

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Burning 1,000 calories naturally requires a high “speed” program that forces the body to work at its maximum capacity. We highly recommend intensive systems like circuit and interval training to all enthusiasts of a fit and healthy figure.

This is how you do it: Each of the exercises is carried out in the so-called Tabata mode: 8 times 20 seconds of effort, each time with a 10-second rest. Then run. Beginners only do the first eight exercises at first: they don’t burn 1,000 calories, but they get used to it slowly.

Alternatives for running intervals

The total training time for ten exercises is about 80 minutes (40 minutes of training plus 40 minutes of running). If you can’t run in a day, you can replace running intervals with other cardio activities—jumping rope and riding a bike are also great staples.

With jumping rope instead of running units, for example, a 180 pound man can burn almost 500 calories during our interval training!

Such circuit training combined with islands of intense cardio is one of the most efficient ways to burn as many calories as possible in one workout. Our circuit training concept dictates a very short rest between sets, just 10 seconds, to keep your heart rate up.

Your individual caloric intake naturally depends on physiological factors: age, gender, body size, and your percentage of muscle mass and fitness level. A well-trained athlete will always burn more calories than an untrained person with similar physical conditions.

The exercises for the 1,000 calorie workout

For a good afterburn effect, a pulse range of 140 to 160 beats is recommended for four-minute running intervals or cardio alternatives between exercises.

An efficient circuit should always include exercises that target multiple muscle groups, which is why we’ve included burpees, leg and crunch variations, and jumping elements. In this way, you can train all the major muscles in your body while improving your cardiovascular endurance and burning as many calories as possible.

Here are the exercises in detail:

1. Burpees

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Trained: Hamstrings, Hamstrings, Glutes, Thorax, Secondary: Triceps, Anterior Deltoids, Concussors, Serratus Anterior, Erector Spinae, Adductors
Difficulty: hard
Note: Look straight, despite the speed, pay attention to the straight back and the tension of the body.

2. Jump Squats

March 10th

Trained: Quadriceps, hamstrings, calves, glutes, spinal erectors, rectus and obliques, calves
Difficulty: medium

Jump from a deep squat, glutes back, torso and eyes straight, land softly, bring your arms with you for momentum and balance.

3. Spiderman push-ups

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Trained: Pectoralis major, triceps, obliques, secondary: anterior deltoids, cone, serratus anterior, glutes and hamstrings
Difficulty: hard
Note: Always carry your head with you for a more intense crunch, work slowly and with tension

4. Butterfly crunches

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Trained: straight and oblique abdominals
Difficulty: medium
Note: up with drive, round back on top, down in a controlled manner, back straight again and head extended

5. High kick jumps

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trainers: muscles and core of the whole leg, resistance
Difficulty: easy
Note: Body tension, stand straight, face forward, land softly

6. Tricep dips on an edge

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trainers: Triceps, Knustius, Anterior Deltoids, Pectoralis Major, Secondary: Hand and Finger Extensors
Difficulty: hard
Note: Elbows close to the body, pull shoulders back and down, buttocks close to the bench. Tip: Bend your legs to make it easier

7. Jumping lunges

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trainers: Glutes, Quads, Secondaries: Hamstrings, Calves, Abs
Difficulty: hard
Note: Just jump with good knees! She lands softly, keeping her torso straight.

8. Twisted Mountain Climbers

FIT FOR FUN/cult models

Trained: Straight and lateral abdominals, hamstrings, hamstrings, gluteus maximus
Difficulty: medium
Note: Don’t slouch, head in back extension, stomach stays tight, don’t work too fast

9. jumps

mar10 | Thomas Leiding

Trained: whole body and endurance
Difficulty: easy
Note: Tension throughout the body, land softly, step on the gas

10. Side Plank Crunches

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Trained: lateral abdominals, legs and buttocks
Difficulty: hard
Note: The body forms a line, works everything firmly, slowly and in a controlled way with tension

Check: Which study classes require the most calories?

Four women from the FIT FOR FUN editorial team also set out to burn calories and tested local gym offerings with a calorie tracker.

Bike Party at Hicycle

The Concept: Full-Body Training with Hicycle Cycling Intervals

“You pedal at a fat pace and at the same time train your core and arms with weights or handlebar push-ups. The club atmosphere, the loud music, the group training, the trainers, all of that motivates. HIIT training is quite challenging, sweat is pouring. Sometimes I have to sit on the saddle, although you almost always ride the bike standing up. In 45 minutes I burned exactly 500 calories, up to 700 should be possible.”

HIIT at Urban Heroes

Mix of running and strength unit training in Urban Heros

“The 50-minute class consists of two interval sessions on the treadmill and two strength sessions on the floor. Since I’m not that fit right now in terms of stamina, I felt a bit dizzy on the treadmill. However, I was able to hold on well because you can choose between three speed levels. I was particularly motivated by the other contestants: who wants to cheat on speed when everyone to the left and right in front of you is at full speed? Conclusion: exhausting, but varied. I burned 800 calories in 50 minutes.”

Warrior at Fitness First

Short, sharp, intense, but also fun in many Fitness First Studios

“Really difficult, what is required here in just 20 minutes! The Warrior workout consists of four circuits, each with three exercises. Each circuit trains a different part of the body, lasts four minutes and must be completed according to the motto ‘As many reps as possible’. By the end you will have completed a full body workout. And as if leg raises, kettlebell swings, rowing and the like weren’t strenuous enough, there are 90 seconds of burpees! non-stop for everyone at the end! Calories burned: 350.”

Live Fat Burning Class at McFit

New at the McFit Outlet Store: Workouts with “Real Trainers”

The 60-minute group fitness course looked promising: The workout combines bodyweight exercises, elements in the aerobic step, and spot-running parts. Actually, the program is intended to burn fat, that is, to make the metabolism work at full speed. What I didn’t understand: that we should take a drink break every ten minutes. I really didn’t find it that tiring. My tracker reported a calorie burn of around 300.”

This is how you burn 1000 calories in daily life, without exercising

However, it doesn’t always have to be a proven workout, because even everyday things cost energy:

task duration calories*
car wash 30 minutes 110 calories
clean windows 20 minutes 75 calories
clean the floor 20 minutes 85 calories
make the beds 10 minutes 30 calories
vacuum cleaning 30 minutes 130 calories
carrying groceries up the stairs 10 minutes 100 calories
gardening 20 minutes 120 calories
Cycling 20-30km 35 minutes 350 calories
TOTAL: about 1,000 calories

*male, 30 years old; Height 180cm, weight 75kg


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