When it comes to increasing calorie burn, you've got two factors to manipulate: time and intensity. The longer you work and the harder you work, the more calories you'll burn.
While walking at a brisk pace for six or seven hours can burn 1,000 calories, most people don't have that kind of time. More intense exercises such as running and jumping rope will help you burn 1,000 calories per day with time left over for all the other things you have to do in your life.
About Calorie Burning
The amount of calories burned in a given amount of time doing any exercise depends on a person's weight and fitness level. A heavier person typically burns more calories per minute because it takes more energy to move while exercising.
In addition, the fitter you are the fewer calories you'll burn doing the same activity as a less-conditioned person, because your heart and lungs work more efficiently to supply fresh blood and oxygen to your working muscles.
Therefore, a heavier person who is very fit could burn fewer calories than a lighter person who is deconditioned. Wearing a heart rate monitor can help you accurately calculate your calories burned.
Running is a tough activity that burns a large amount of calories in a short amount of time. More physically demanding than jogging, running is typically done at a pace of 5 mph or faster.
According to Harvard Health estimations of calories burned for people of three different weights, a 125-lb. person running at 6 mph -- a 10-minute mile -- burns 600 calories per hour, and a 185-lb. person burns 888 calories per hour. At that rate it would take you between approximately 68 and 100 minutes. Run faster than that and it will take you less time to reach your goal.
Another factor contributing to calorie burn while running is terrain. You'll burn fewer calories running on flat terrain, and considerably more if you're running a lot of hills.
As one of the highest calorie-burning exercises, jumping rope burns between 10 and 14 calories per minute for people weighing between 125 and 185 pounds.
According to Harvard Health's estimates, it will take you about the same time to burn 1,000 calories jumping rope as it will running at a pace of 6 mph. If you weigh 125 pounds you'll need to jump rope for 100 minutes, and if you weigh 185 pounds you'll only need to jump rope for 67 minutes.
Jump roping is harder to quantify in terms of pace. The faster you jump, the more revolutions per minute. The more revolutions per minute, the more calories burned. How high you jump can also alter calorie burn.
Calories burned while bicycling can vary drastically depending on speed and terrain. Going out for a leisurely bike ride, you'll have to peddle for hours to reach your 1,000-calorie goal. However if you ride fast over hilly terrain, it will take you a lot less time.
Cycling at a pace of 14 to 15.9 miles per hour, it will take you the same of amount of time to burn 1,000 calories as it would if you were running at a pace of 6 mph -- 67 to 100 minutes, depending on your weight. Pick up the pace to 16 to 19 mph and you could burn 1,000 calories in 56 to 83 minutes. Cycle up a lot of hills and you'll hit your goal in even less time.
Doing any high-intensity exercise like running, cycling fast or jump roping is difficult for most people to keep up for the entire time it would take to burn 1,000 calories.
Interval training, which combines short bursts of high-intensity exercise with recovery periods may enable you to burn more calories in less time. The theory is you can work harder during the intense periods of work because you are able to recover a bit in the recovery periods.
Interval training can be incorporated into almost any workout to help you burn more calories. For example, if you're a very conditioned runner who finds it easy to keep up a pace of 6 mph for long period of time, you can work in some sprint intervals to increase your calorie burn and potentially shave time off your workout.
Instead of running at a steady pace the whole time, try running for 2 minutes, sprinting for 1 minute, then running again for 2 minutes. Continue to alternate between the two for the remainder of your workout.
Burning 1,000 calories a day through exercising is a lot for most people. It is important to work at an appropriate level when exercising. If you're new to fitness, don't start out the gate trying to burn 1,000 calories a day. You will burn out or get injured -- or both.
If you want to push yourself one or two days a week, break your workouts up into two 500-calories sessions, doing one in the morning and one in the evening. That way you give your body some rest time in between workouts.