But if you want to burn 2000 calories just through exercise – think twice. It is physically exhausting and demands athlete level fitness. Unless you are a pro athlete, we do not advise you to burn 2000 calories per day. However, there are effective ways to exercise and burn 2000 calories in a week. They are doable and have reduced risk of injuries. Up your game by doing these ten exercises – shuffle and combine them to create a fun, fulfilling 60-minute workout. Do it four to five days a week, and you will burn 2000 calories. Keep reading to know all about it! Note: Providing athlete level exercise and nutrition plans are not in the scope of this article. If you want pro-level training, talk to a fitness coach who has expertise in training athletes. This article is meant for people looking to burn calories effectively without getting injured.
10 Effective Exercises To Burn Calories
1. HIIT
Duration: 30 mins Calories You Will Burn: 250-400 calories Works On: Whole body HIIT is also known as High-Intensity Interval Training. It consists of short quick routines with 20-second rests where you work out at a fast pace and then relax. It leads to an increased heart rate, tones the muscles, and trains the body. If you are not sure which exercises to do, check out this HIIT plan.
2. Swimming
Duration: 60 mins Calories You Will Burn: 700 calories Works On: Whole body This should be good news for all the water babies out there. You don’t have to sweat it out at the gym. Dive into the fresh blue waters of your pool and swim for an hour. You will burn up to 700 calories. Here are the types of swimming strokes and the health benefits you will reap. In addition to calories burned, swimming can be a form of resistance and strength training as it works the muscles in your arms, shoulders, back, core, and legs.
3. Aerobics
Duration: 60 mins Calories You Will Burn: 500- 600 calories Works On: Whole body Aerobics is fun, dynamic, and hassle-free. It could be a little difficult at first, but once you get the hang of it, aerobics will be your favorite workout. Some of the best fitness trainers recommend aerobic exercises since they include a variety of functional movements and these movements shape your body and tone it. Here are a few aerobic exercises you can do.
4. Rope Jumping
Duration: 60 mins Calories You Will Burn: 700- 800 calories Works On: Whole body Rope jumping is one of the best exercises that can burn a lot of calories and has numerous health benefits. One hour of rope jumping can burn around 700 to 800 calories. However, the intensity is all that matters.
5. Treadmill
Duration: 60 mins Calories You Will Burn: 500-600 calories (6 mph, 3-5 degree inclination) Works On: Legs, thighs, hips, and abs Running on the treadmill is the simplest way to burn body fat. You can lose up to 600 calories in an hour and have the best workout of your life. Set your favorite playlist while you workout to keep yourself motivated throughout. However, remember to shake your arms and hold on to the handles while working out. This will work your muscle groups and ensure quick results.
6. Zumba
Duration: 60 mins Calories You Will Burn: 350-650 calories Works On: Whole body If you love dancing, here’s some good news for you. Zumba is a fun, effective, and easy way to burn calories with plenty of room for progression and the ability to mix it up with different dance routines. You don’t have to be a professional choreographer. A heart full of eagerness can take you a long way. It will zap away all the stubborn fat, tone your muscles fast, and give you a crazy yet serious workout.
7. Bicycling
Duration: 60 mins Calories You Will Burn: 850 calories (8 mph) Works On: Calves, quads, hamstrings, lower abs, and hips The smartest way to get good cardio training and maximize weight loss is by cycling. An hour of intense cycling can burn up to 850 calories. Isn’t that a good reason to purchase a bicycle right away? However, if you are living in the city, it is best to buy a stationary cycle. You can use this at home as many times as you like and drink enough water at intervals to keep yourself hydrated. You can also ask your best friend to tag along with you and have a great time working out together.
8. Water Aerobics
Duration: 60 mins Calories You Will Burn: 240-356 calories Works On: Whole body Water aerobics is something you must try if sweating isn’t really your thing. These exercises will burn excess calories and help you shape up. However, they cannot benefit you as much as an hour of swimming can. You can burn roughly about 200 to 400 calories by doing water aerobics.
9. Running
Duration: 60 mins Calories You Will Burn: 400-600 calories Works On: Whole body Running has been proven to be one of the most strenuous yet best workouts of all times. It reduces stress and depression and makes you feel alive. It can burn around 600 calories in an hour or even more if you intensify your workout. Here is a list of health benefits of running apart from weight loss. “I love working out. I do it every day—walking, running up hills, or just dancing in my living room by myself.” – Jennifer Aniston
10. Jump Squats
Duration: 20 mins Calories You Will Burn: 1000 calories Works On: Glutes, quads, hips, and hamstrings Jump squats are effective for burning calories as they are a high-intensity workout and engage major muscle groups. This exercise contains 8-15 reps in 1 set and does not require any additional weights. It demands a lot of energy and leads to a significant calorie burn. This way, it helps boost one’s metabolism and may promote weight loss. It also improves your mobility and balance, increases core strength, and tones your abs, glutes, and calves. Overall, this exercise strengthens your leg muscles and may help reduce the risk of ankle or knee injuries while you perform any other high-intensity physical activity. These were the ten calorie-burning exercises that will help you burn 2000 calories. Now, how can you combine them to burn a total of 2000 calories? Find out in the section below.
Exercise Combinations To Burn 2000 Calories Per Week
Monday – Warm-up + Running (30 mins) + Rope jumping (10 mins) + Cool Down Tuesday – Warm-up + Zumba (45 mins) + HIIT (15 mins) + Cool Down Wednesday – Warm-up + Cycling/ Water Aerobics (20 mins) + Rope Jumping (10 mins) + Cool Down Thursday – Rest Friday – Warm-up + Swimming (30-45 mins) + Cool down Saturday – Warm-up + Running (30 mins) + Cool Down Sunday – Rest
On the other hand, Sophie Espinosa, a YouTuber, explained how she burned 2000 calories in a day. In her vlog, she says, “So I took you through that workout through the bike ride (i).” She further adds, “Then through the longest run of my life plus a weird cardio dance exercise for 40 minutes I mean that’s weird, but everything came together, and down I brought in 2008 calories .” These are the various ways in which you can combine different exercises and burn 2000 calories in a week. Burning 2000 calories is easier said than done. It requires commitment, discipline, and a healthy diet. The key to avoiding plateaus and improving your calorie burn is to mix up your routine and add new workouts regularly. Here are a few more tips that you can follow. Keep reading.
Tips For Maximizing Calorie Burn
- When doing cardio, up your speed gradually and do your set at a constant speed. 2. Increase workout duration gradually to enhance overall caloric burn. 3. Stay hydrated to keep energy levels up. 5. Include strength training exercises to build muscles and increase metabolism. While maximizing caloric burn through exercise is essential for effective weight loss, combining these strategies with a balanced diet can enhance results and support long-term health. Here are a few diet and weight loss tips.
Diet And Weight Loss Tips
Note: Eating a well-balanced meal with protein and carbs one to two hours before exercise will boost metabolism and enhance performance.
Illustration: Can Exercising Help You Burn 2000 Calories A Day?
Can weightlifting be an effective exercise for burning calories and improving metabolism? Yes, weightlifting can be an effective method for burning calories and improving metabolism. Olya Schaefer, a personal trainer and registered nutritionist, says, “Muscle is metabolically active. This means that muscle burns calories, not just during a workout, but all day long. By increasing your muscle mass through weight training, you boost your basal metabolic rate (BMR), which is the number of calories you burn while at rest. The more muscle you have, the more calories you burn.” How many calories do you burn sleeping? While it depends on a person’s individual BMR, you can burn upto 50 calories while sleeping. Do hot baths help weight loss? Yes, hot baths, steam, and saunas can increase your fat metabolism, help burn calories, and lose weight over time. Do night sweats burn calories? No, sweating doesn’t always indicate burning calories. It may result in loss of water weight at most. Do cold showers burn calories? Yes, cold showers may boost fat metabolism and help burn a few calories but they do not produce significant results. Do you lose weight when you sleep hungry? Yes, it may keep your insulin levels low and aid weight loss. However, it is not a healthy practice to follow deliberately. Does lying in the sun burn calories? While lying in the sun can make you sweaty and may burn your skin, it doesn’t really burn any calories. Burn a lot of calories and get fit with easy exercises at home. Watch this video to learn to get the most out of your time with the help of an intense workout session.
