1,000 calorie workout: So you quickly burn many calories

The more highly tour you run, the more “fuel” goes on it. And in the event of intensive loads, energy consumption even takes many hours – even after you have long since spread back on the couch.

This is called afterbreaking effect, scientifically correctly “Excess Post-Exercise Oxygen Consumption”, in short: EPOC.

To get into this afterburn area, you only need one thing: an intensive training program-like our 1,000 calories workout.

The 1,000 calories correspond approximately to a pork turmoil fried in fat with fries or two panels of chocolate – the training can make a well -deserved cheat day again.

Exclusively developed for us by sports scientist Elmar Trunz-Carlisi from the Institute for Prevention and aftercare (IPN) in Cologne and his employee Alex Winkler-once Fit for Fun Fitness Model of the Year.

Squants could prove that it works! Tester Sven Korn: “I run a marathon, but such an interval workout is a variety for me too – and quite exhausting.”

Intensive 1,000 calorie workout Check

Three different male types, one experiment: we sent athletes with fitness trackers to the workout check.

Conclusion: With our running and bodyweight circle you can burn up to 900 calories during training-and the EPOC effect costs around 15 percent extra.

• Sven Korn:The Hamburg running coach is a marathon runner.
• Kevin Heinrich:CrossFit is the real passion of the wiry content strategist from Munich.
• Albert Braun:For the strength athlete from Hamburg, interval training was an unusual challenge: “The intensive 1,000 calories training really brought me to my conditional limits!”

Burn 1,000 calories: This is how it works

The pulvering of 1,000 calories naturally requires a program with a high “speed”, which forces the body to work with maximum capacity. We warmly recommend intensive systems such as circle and interval training to all healthy, fit figure enthusiasts.

That’s how it works: Each of the exercises is carried out in the so-called Tabata mode-8 times 20 seconds load, each 10 seconds. Then run. Beginners initially only do the first eight exercises – they do not consume 1,000 calories, but it is slowly keen.

Alternatives for the running intervals

The total time of the workout is around 80 minutes in ten exercises (40-minute workout plus 40 minutes). If you cannot complete running units in one day, you can replace the run intervals with other cardio activities: jumping rope and cycling are also great building blocks.

With rope skipping instead of running units alone, an 80-kilo man can burn almost 500 calories within our interval workout!

Such a circuit workout in connection with intensive cardio islands-this is one of the most efficient methods to burn a maximum of many calories in a workout. Our concept of circuit training specifies a very short break between the sets with just ten seconds to keep the heart rate high.

Your individual calorie consumption naturally depends on physiological factors: age, gender, height – and on your share of muscle mass and the fitness level. A well -trained athlete is becoming more and more calories in similar physical conditions than an untrained.

The most effective exercises for your 1,000 calories workout

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

An efficient circle should always contain exercises that aim at several muscle groups- so we have integrated burpies, support and crunch variants as well as jumping elements. So you can train all the important main muscles of your body, at the same time improve your cardiovascular endurance and burn a maximum of a large number of calories.

Here are the exercises in detail:

Check: Which studio courses burn most calories?

Four women from the Fit for Fun editors have also opened up to burn calories-and tests of local fitness clubs with a calorie tracker.

Party on a bike at Hicycle

The concept: full body workout to cycling intervals at Hicycle

“You step into the pedals and train at the same time with weights or push-ups on the handlebar fuselage and arms. The club atmosphere, the loud music, the training in the group, the coaches-all motivates. The HIIT workout is quite challenging, the sweat is in streams. I consumed exactly 500 calories, up to 700 should be possible. “

HIIT at Urban Heroes

Workout mix of running and force units Urban Heros

“The 50-minute course consists of two interval units on the treadmill and two power units on the ground. Since I am not so fit at the moment, I was a bit queasy in front of the treadmill. However, I was able to keep up well because you can choose from three tempo stages. The other participants-who wants to cheat when the speed and right before you give all full gas? 800 calories consumed. “

Warrior at Fitness First

In short, crisp, intense – but also fun in many Fitness first Studios

“Really hard, which is required here in just 20 minutes! The Warrior workout consists of four circles and these of three exercises each. Each circuit trains a different body region, takes four minutes and should be run through according to the motto ‘as many reps as possible’. In the end you have completed a full body workout. And as if Leg-Raises, Kettleblell swings, kettlebell swings. Rowing and Co. not already exhausting, there are still 90 seconds nonstop-burpees for everyone!

Fatburner live course at McFit

At the McFit discounter: Workouts with “real trainers”

“”The 60-minute groupitness course sounded promising: the workout combines bodyweight exercises, elements on the aerobic step and spot running parts. The program should actually target fat burning, i.e. bring the metabolism at full speed. What I did not understand: that we should take a drinking break every ten minutes. I really didn’t think it was so exhausting. My tracker has played a calorie consumption of around 300. “

So you burn 1,000 calories in everyday life – without workout

However, it does not always have to be a proven training, because even everyday energy costs energy: