How To Burn 900 Calories In Just One Hour

How To Burn 900 Calories In Just One Hour

Calories are the fuel and the energy that your body needs to survive – bottom line. Without calories, you cannot perform all the intricate processes of life, so you can’t burn off too many. If you want to know how to burn 900 calories in just one hour, you need to remember to create a healthy lifestyle and strike a balance between taking them in and burning them off.

The body takes in food and caloric beverages and converts the different nutrients shown below (See Figure 1) into energy. Carbohydrates, fat, protein, and alcohol all contain calories that the body uses for energy. A very small amount of what you eat is lost in digestion; some are stored as fat for reserve energy and what’s left keeps you going for the day.

how calories work

Figure 1: How Calories Work

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On average, a male needs between 2,000 to 3,000 calories a day, but this number is not the same for everyone. There is actually a formula based on your metabolic rate, needs for performing tasks and your base energy needed each day just for your organs to perform properly.

Here is a handy chart for a quick look at your approximate calorie needs each day based on your age/activity level. (See Figure 2)

calorie needs chart

Figure 2: Calorie Needs Chart

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What Does The Body Do With Calories?

The chart above will help you see the average amount of calories your body needs each day for basic survival needs, plus a little extra work. Staying within these guidelines will keep your weight steady without any gains or losses.

When you take in just a little less calories and increase your daily exercise, you can increase fat burning and induce weight loss. Even eating on target for your calorie needs, increasing your exercise by burning 900 calories extra a day can help keep you from gaining weight.

Keep in mind that you do need to eat enough calories to help your body function. Your body uses calories to power all the organs and body processes. Your body converts most of the calories you eat into energy units, and unneeded calories are stored as fat. If you fail to meet your daily calorie needs, your body will go into “starvation mode” and store even more fat from the calories you eat.

How To Burn 900 Calories In Just One Hour

Life can be busy and little time is left for work-outs after working all day and dealing with life. With the right exercise plan, you only have to set aside an hour out of your day to burn 900 calories!

Always remember to start your workout with a warm-up and end it with a cool down period. Okay, here the top workout that can help you burn 900 calories in one hour.

One Hour Treadmill Cardio Routine

Sunny Health & Fitness Treadmill
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You may not be able to do all of this routine all the way through at first. That’s okay. Do as much as you can to start and work up to the full hour.

Here is a sample routine:

  • (0:00 – 2:00 min) – 1 minute walking 1.5 mph, 1 minute jogging 3.5 mph
  • (2:00 – 4:00 min) – Adjust speed to 7.5 mph run
  • (4:00 – 5:00 min) – Adjust speed to 10 mph, run
  • (5:00 – 7:00 min) – Adjust speed to 7.5 mph, run
  • (7:00 – 8:00 min) – Adjust speed to 1.5 mph, walk
  • (8:00 – 12:00 min) – Adjust speed to 7.5 mph, run
  • (12:00 – 12:10 min) – Adjust speed back down to 3.5 mph, jog backwards
  • (17:00 – 17:10 min) – Adjust speed to 7.5 mph, run backwards
  • (20:00 – 21:00 min) – Adjust speed to 1.5 mph, walk
  • (21:00 – 24:00 min) – Adjust speed to 8 mph, running
  • (24:00 – 27:00 min) – Adjust speed to 5 mph; Adjust inclines to 12%, run
  • (27:00 – 28:00 min) – Adjust speed to 2.5 mph, Leave incline at 12%, run backwards
  • (28:00 – 32:00 min) – Adjust speed to 8 mph; Lower incline to 0%, run
  • (32:00 – 34:00 min) – Adjust speed up to 9 mph, run
  • (34:00 – 36:00 min) – Adjust speed to 5.5 mph, run
  • (36:00 – 38:00 min) – Adjust speed to 1.5 mph, walk
  • (38:00 – 44:00 min) – Adjust speed to 3.5 mph, jog backwards
  • (44:00 – 47:00 min) – Adjust speed to 4.5 and incline to 15%, run
  • (47:00 – 48:00 min) – Squats for one minute off treadmill
  • (48:00 – 51:00 min) – Adjust speed to 8 mph, 0% incline, run
  • (51:00 – 53:00 min) – Adjust speed to 1.5 mph, walk
  • (53:00 – 55:00 min) – Adjust speed to 9 mph, run
  • (55:00 – 57:00 min) – Adjust speed to 4 mph, incline 20%, run
  • (57:00 – 60:00 min) – Adjust speed to 1.5 mph, incline 0%, walk to cool down

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Creating A Calorie Deficit With Diet

Now you wouldn’t want to burn 900 calories, but gain them right back at your next meal. So, here is how you can burn those calories and keep them away. In order to burn calories and lose weight effectively, you need to always remain in a slight calorie deficit.

Too little calories aren’t healthy either. You need to safely reduce your calorie intake without throwing your body into “starvation mode.”(See Figure 3)

Balancing Calories In Calories Out

Figure 3: Balancing Calories In/Calories Out

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Using the chart above in Figure 2 can take your approximate calorie needs for the day to maintain your current weight and do the above workout to shave off 900 of those calories.

In order to create a healthy calorie deficit with diet, follow either one of these rules of thumb:

Warning: It is not recommended that you try to lose more than 2 pounds per week for health safety. Always consult with a physician before starting a new diet and exercise program


With a good treadmill interval routine, you can learn how to burn 900 calories in just one hour. The above routine is one of many examples and you can create your own routine based on your abilities and preferences. Also, eating the right kind and amount of calories can help you use this hour workout to maintain or lose a few pounds and feel great!

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