5 Best Moves to Burn 1,000 Calories

A workout guaranteed to make you sweat!

Not all moves were created equal. Some exercises are great for building muscle, while others are better suited for burning calories or improving your flexibility. Bicep curls, bench presses, and flys are examples of moves that build muscle but don’t burn many calories. They improve your upper body strength, but not necessarily your endurance. So this week, we created a workout using some of the best moves for burning calories.

If you want moves for serious fat-torching, you need exercises that engage large muscles. The bigger the muscle, the more calories it burns. Plyometric moves (dynamic moves that require jumping) are great for burning calories because they raise your heart rate while engaging large leg muscles. Another good option is compound moves. Compound moves use more than one joint and more than one muscle group. They burn calories because they make you engage different areas of your body.

Squats are great calorie burners. You burn around 14 calories per minute doing squats. That’s 840 calories per hour! Jumping rope is another great calorie burning exercise. It burns around 860 calories per hour. Burpees engage your legs, core, and arms, and burn a whooping 570 calories per hour.

If you’re ready to reach that 1,000 calorie mark, check out this fast paced workout designed with the best moves for burning calories in record time.

What You’ll Need: a timer (Gymboss is a free to download app) and an optional jump rope.

What to Do: Perform the moves in order for 1 minute each with no break in between. For the backwards lunge jump, do one minute on your right side and one minute on your left side. Rest for 60 seconds and repeat according to your fitness level. This routine can be performed three times daily for maximum calorie burn.

Beginner: 2 rounds
Intermediate: 4 rounds
Advanced: 6 rounds

Below, we’ve included videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout. If you don’t have jump rope, you can still complete the workout by mimicking the movement with your arms.

1. Burpees
2. Squats
3. Jump Squats
4. Jump Rope
5. Backwards Lunge Jump (on each leg)



Jump Squats

Jump Rope

Backwards Lunge Jump

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Sofia Lopez

Sofia received her BA from Cornell University and her MFA from San Francisco State University. She creates workouts and fitness challenges. Her hobbies include running, hiking, and listening to audiobooks from the exercise bike.

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