Burning 400 Calories A Day: Top-Recommended Workout Instructions

Burning 400 calories a day seems to be a good place to start for most people. It is a decent number to help you see a noticeable weight shift if you’re consistent without stressing your body out and demotivating yourself. So, check out our recommended workouts that will help you achieve your goal effectively!

5 Best Workouts To Burn 400 Calories A Day



Running is the basic exercise that you can instantly get your body moving without investing in costly equipment. 

If you want to torch 400 calories in an hour, run at 15 minutes per mile for four miles. You can cut the running time to half (30 minutes) by increasing the speed to 7 minutes 30 seconds per mile for four miles.

For more information about the time it takes to walk 4 miles, check out this article.

Alternatively, burning 400 calories a day on treadmill is a great idea, especially when you already have one at home – even if you do have not much space in your home, these low-profile treadmills are still a good fit. Start by running 5 minutes at an easy pace. 

  • Interval 1: Run at RPE 8 for 30 seconds and then jog at RPE 7 for the next 30 seconds. Repeat this cycle 5 times. 
  • Interval 2: Sprint at RPE9 for 1 minute, then let yourself recover for 1 minute at RP6. Repeat this interval 5 times. 
  • Interval 3: Raise to RPE 10 and run for 30 seconds. Next, continue at RP5 to recover. Repeat this pattern 5 times. 

Make sure you allow 5 minutes of jogging to cool your body down. 



Choosing an activity that you enjoy will help you stay motivated and help you stick to your weight-loss plan. From Salsa, Zumba, Jazzercise, belly dance, to hip hop cardio, you can pick out one and start burning calories without losing enthusiasm. 

Dancing not only increases your heart rate but also works your hips, midline, core muscles, etc. So it’s a great choice if you want to get a slim waist in no time. It is estimated that you can torch around 400 calories after getting your body moving to the rhythm for one hour.  

Circuit training

Circuit training

A comprehensive circuit session involves movements such as sit-ups, push-ups, and jumping jacks that will work your entire body and efficiently burn your calories. On average, you’ll need to practice for 50 minutes to torch 400 calories. 

Jumping rope

Jumping rope

Skipping rope is a wonderful addition to your monotonous at-home cardio routine. This cardio activity can help you get rid of 10 calories a minute while working your shoulders, legs, arms, and butts. That means you need to jump for around 40 minutes to get around 400 calories burned.



Tennis is a great outdoor activity that strengthens your arms, abs, back, legs, and bottom. For a 170-pound person, playing doubles tennis for one hour can burn the desired 400 calories. Meanwhile, playing singles tennis for around 45-50 minutes can help you achieve the same calorie loss. 

Frequently Asked Questions

Is burning 400 calories a day good?

To lose weight, you need to create a calorie deficit in which the calories you burn are more than the calories you take in your body. It’s recommended for a healthy adult to burn around 400 or 500 calories during his workout

Thus, 400 calories is a great place to start if you want to sustainably lose weight without feeling overwhelmed and over-stretching your body. That’s said, it pays to eat healthily and allow your body to rest once or twice a week to keep you better on track. 

If I burn 400 calories a day how much should I eat?

Your body needs a certain amount of caloric intake to maintain basal metabolic rate (or, more simply, to survive). So start with figuring out your BMR and then compare your daily intake of calories to it. 

For effective weight loss, these two numbers should be close to each other. And if you torch 400 calories each day, you will shred over 1 pound per week. If the calories you take in your body exceed the BMR, you can speed up weight loss by cutting them down as long as the intake won’t be smaller than BMR to keep your body functional.

How many pounds is 400 calories?

Every pound of fat is equivalent to 3500 calories. So, it’s a simple math equation; burning 400 calories can help you shed 0.114 pound per day and around 3.4 pounds per month, which is quite an impressive number for most people. 

The question is, is burning 400 calories a day enough? It depends on your fitness goal. However, in our opinion, it is a gateway to effective and sustainable weight loss that most people should start with. 

If you’re set for a bigger weight-loss goal, you may want to learn some methods to lose 10 pounds in a month.


Burning 400 calories a day is not necessarily demanding, and any of the above workouts will help you move closer to your weight-loss goal. The key is you need to be consistent and committed since the result won’t manifest in your body shape as soon as burning 500 or 1000 calories per day. It’s also great to have a partner to keep you accountable for your fitness goal. 

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