How to Burn 800 Calories a Day?

How to Burn 800 Calories a Day

Looking for effective calorie-burning methods? Want to know how to burn 800 calories a day? Look no further! We’ve got you covered with some amazing techniques to help you reach your calorie-burning goals.

When it comes to burning calories, consistency is key.

But don’t worry, it’s not as daunting as it sounds.

With the right strategies and a little bit of effort, you can achieve the amazing feat of burning 800 calories in a day.

So, what are some of the most effective calorie-burning methods out there? In this article, we’ll explore jogging as an effective technique, the importance of incorporating non-structured physical activity, alternative high-intensity workouts, and other intense exercises that can help you reach your calorie-burning goal.

Stay tuned as we dive into the details and provide you with practical tips to make your calorie-burning journey a breeze.

Let’s get started!

Jogging as an Effective Calorie-Burning Technique

Jogging is a fantastic way to burn calories and improve your overall fitness.

Whether you’re a beginner or an experienced runner, incorporating jogging into your routine can help you reach your goal of burning 800 calories a day.

Here are some tips to make the most out of your jogging sessions:

  • Start Slowly and Increase Intensity

If you’re new to jogging, start by alternating between walking and jogging.

Gradually increase the duration and intensity of your jogging intervals as your fitness level improves.

This gradual progression will help prevent injuries and allow your body to adapt to the increased demands.

  • Mix Up Your Terrain

Jogging on different terrains, such as hills or trails, can help increase calorie burn.

Running uphill requires more effort and engages different muscle groups, making it a fantastic way to challenge yourself and burn more calories.

Additionally, trail running adds an element of instability, forcing your body to work harder to maintain balance.

  • Incorporate Intervals

Interval training involves alternating between high-intensity bursts of jogging and periods of active recovery.

This technique can help increase your calorie burn and improve your cardiovascular fitness.

For example, jog at a moderate pace for two minutes, then increase your speed and intensity for one minute.

Repeat this cycle for the duration of your workout.

Remember to listen to your body and give yourself rest days to allow for recovery.

Incorporating jogging into your routine can not only help you burn 800 calories a day but also provide numerous health benefits.

Stay consistent, challenge yourself, and enjoy the process!

Calories Burned per HourIntensity Level
400-500Light Jogging
600-700Moderate Jogging
800+High-Intensity Interval Jogging

Incorporating Non-Structured Physical Activity for Extra Calorie Burn

When it comes to burning 800 calories a day, structured exercise is not the only option. Non-structured physical activity can also contribute to your calorie burn.

By incorporating simple activities into your daily routine, you can increase your overall calorie expenditure.

Here are some ideas to add extra calorie burn throughout the day:

1. Take the stairs: Instead of taking the elevator or escalator, opt for the stairs whenever possible.

Climbing stairs can significantly increase your heart rate and burn calories.

2. Walking breaks: Instead of sitting for long periods, take short walking breaks throughout the day.

Whether it’s a quick walk around the office or a stroll during your lunch break, every step adds up.

3. Fidgeting: Believe it or not, fidgeting can help you burn calories.

Simple movements like tapping your feet, wriggling in your seat, or even pacing back and forth can keep your body active and increase calorie burn.

4. Gardening: Engaging in light gardening activities, such as weeding, planting, or raking leaves, can provide both physical activity and a sense of accomplishment.

Plus, it’s a great way to enjoy the outdoors!

Remember, these non-structured physical activities should supplement your structured exercise routine, not replace it.

Combining both types of activities can help you achieve your goal of burning 800 calories a day and maintaining an active lifestyle.

It’s all about finding opportunities to move and stay active throughout the day.

In Summary

Incorporating non-structured physical activity into your daily routine is an effective way to increase calorie burn.

Activities such as taking the stairs, walking breaks, fidgeting, and light gardening can all contribute to your overall calorie expenditure.

By combining these activities with structured exercise, you can reach your goal of burning 800 calories a day and maintaining a healthy lifestyle.

So, get moving and find ways to stay active throughout the day!

Alternate High-Intensity Workouts for Calorie Burn

If you’re looking for an efficient way to burn calories, high-intensity workouts are a great option.

These intense exercises can help you reach your goal of burning 800 calories a day in a shorter amount of time.

Here are some alternative high-intensity workouts that you can incorporate into your fitness routine:

  • Tabata Training:

Tabata training is a form of high-intensity interval training (HIIT) that consists of intense bursts of exercise followed by short periods of rest.

This type of workout can be done with various exercises such as burpees, mountain climbers, or kettlebell swings.

Performing these exercises in short, intense intervals can help elevate your heart rate and maximize calorie burn.

  • Plyometrics:

Plyometric exercises involve explosive movements that target multiple muscle groups and elevate your heart rate.

Box jumps, squat jumps, and tuck jumps are examples of plyometric exercises that can help boost your calorie burn.

Incorporating these exercises into your routine can increase the intensity of your workout and help you burn more calories in less time.

  • Circuit Training:

Circuit training combines strength training exercises with cardiovascular exercises, creating a challenging and effective workout.

By performing a series of exercises back-to-back with minimal rest, you can keep your heart rate elevated and burn a significant number of calories.

Examples of circuit training exercises include lunges, push-ups, and jumping jacks.

Remember to consult with a healthcare professional before starting any new exercise program, especially if you have any underlying health conditions.

Additionally, it’s important to listen to your body and adjust the intensity of these workouts to suit your fitness level.

By incorporating alternate high-intensity workouts into your routine, you can maximize calorie burn and work towards your goal of burning 800 calories a day.

Other Intense Workouts for High-Calorie Burn

While high-intensity workouts are a great way to burn calories, other intense exercises can also contribute to reaching your calorie burn goal of 800 calories a day.

These workouts challenge your body and require both strength and endurance, making them highly effective for calorie burning.

One challenging exercise option is kickboxing.

This full-body workout combines cardiovascular exercises with powerful punches and kicks, engaging multiple muscle groups and helping you burn a significant amount of calories in a short amount of time.

Incorporating kickboxing into your fitness routine can provide variety and keep you motivated to reach your calorie burn target.

Another intense workout that can help you burn calories is circuit training.

This type of exercise involves performing a series of exercises, such as squats, lunges, push-ups, and burpees, with little to no rest in between.

Circuit training keeps your heart rate elevated and maximizes calorie burn while also building strength and endurance.

Additionally, high-intensity interval training (HIIT) is a popular workout method that alternates between short bursts of intense exercise and brief recovery periods.

HIIT workouts, such as sprints or cycling intervals, can elevate your heart rate and increase calorie burn both during and after the workout.

Incorporating these intense workouts into your fitness routine can help you achieve your goal of burning 800 calories a day.

ExerciseCalories Burned in 30 Minutes*
Circuit Training250-400

*Calories burned may vary depending on factors such as weight, intensity, and fitness level.


Burning 800 calories a day is an achievable goal with the right combination of structured exercise, non-structured physical activity, and high-intensity workouts.

By incorporating various forms of exercise, you can make reaching this calorie burn target more enjoyable and sustainable.

It’s important to find activities that you enjoy and that fit into your lifestyle.

Before starting any new exercise program, it’s always a good idea to consult with a healthcare professional.

They can provide guidance and ensure that you are engaging in activities that are safe and appropriate for your current fitness level.

Consistency and effort are key to achieving your fitness goals. Remember that progress takes time, and it’s important to stay motivated and committed.

Whether you prefer jogging, high-intensity workouts, or other challenging exercises, find what works best for you and make it a part of your daily routine.

With dedication and the right approach, you can burn 800 calories a day and move closer to your fitness aspirations.

FAQ About Burning 800 Calories a Day

How can I burn 800 calories a day?

You can burn 800 calories a day by incorporating a combination of structured exercise, non-structured physical activity, and high-intensity workouts into your routine.

Is jogging an effective way to burn calories?

Yes, jogging is a popular and effective calorie-burning technique.

By incorporating jogging into your daily routine, you can burn a significant number of calories.

How can I add extra calories throughout the day?

In addition to structured exercise, you can increase calorie burn by incorporating non-structured physical activity into your day.

This can include activities such as fidgeting, taking the stairs instead of the elevator, or going for short walks during breaks.

Are there any alternate high-intensity workouts for calorie burn?

Yes, various high-intensity workouts can help you burn a significant amount of calories.

Some examples include HIIT (high-intensity interval training), circuit training, and cardio kickboxing.

What are some other intense workouts for high-calorie burn?

Aside from high-intensity workouts, other challenging exercises can contribute to calorie burn.

These include activities such as burpees, jumping rope, and mountain climbers.