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Burning Calories At Home In Lockdown (5000 Calories burned In 1 Day)

Burning calories at home in lockdown isn’t the easiest? Well, we’re all stuck in lockdown at the minute and…it sucks! To be honest, I’m missing the gym and coffee shops (get me a skinny caramel latte 💁🏼‍♀️). I’m not a fan of working from home on my rubbish small desk with a horrible set up. As a physiotherapist having poor posture is not good for business!

Anyway, I thought it would be a good idea to show you guys how to burn calories at home. Challenging myself to burn 5000 in one day using NO GYM EQUIPMENT. Yes smart, I know 🤦🏻‍♂️!

The Challenge – Burn 5000 Calories at Home in Lockdown.

I got a bit of inspo from Steve Cook’s video where he tried to burn 10,000 in one day. It made me think, is something like this even possible without a gym? Would it be possible to burn 5000 calories using only the one hour outside my house (the allocated UK lockdown rule) and the rest home workouts?

My first problem came when I was wondering how I would track my calories. As we burn at rest, not just from moving and exercising. So I needed to make sure I could track these as well. After playing around with my Apple Watch I found it tracks your resting calories as well as your active calories.

This was going to be my main source when tracking. It may not be the most accurate way to measure calories burnt. But it was a fun challenge to show different ways to burn calories at home and is the only way I had available to me. 

Burning Calories at Rest – Basal Metabolic Rate (BMR)

As part of the challenge, I worked out what my BMR was using the following equations –

BMR Equation

Woman’s BMR (metric) = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161

Men’s BMR (metric) = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5

When I worked out mine it had me sitting around 1930cals, which when you think about it it’s a massive chunk towards my goal of burning 5000. This is before you add your daily activity levels but whilst in lockdown, we are going to be lower than before.

Working this out is an amazing tool to not only know around about how many calories you will be burning at rest but to also work out how many calories you should be consuming. Blog post on working this out fully will be coming soon.


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Burning Calories at Home with General Movement (NEAT)

Have you ever heard someone in the fitness industry say you need to up your NEAT, and not had a clue what they are on about? It’s a term which is thrown around a lot and I don’t think is understood very well. None Exercise Activity Thermogenesis, which is a fancy way of saying move more. Let’s break it down a little bit more.

NEAT is all the in-between bits in your day that still expend energy, so not sleeping and eating or exercise, but moving throughout the day, such as taking the stairs and gardening. All that stuff which isn’t taxing on the body but is still movement and is the energy expended.

When it comes to lockdown there isn’t much to do to up your NEAT outside of a bit of gardening, if you can. Or walking around your living round when the next 30 the second next episode timer is counting down on Netflix.

NEAT & Nutrition

This leads on to nutrition and how nutrition should be changed during the lockdown. Due to our NEAT being lower than normal, as well as not being able to exercise in our normal ways, most of us will be not burning as many calories. My recommendation would be to reduce your calories by at least 100 calories per day to account for the reduction of movements, especially if before, your work/days were quite active.

However, in this challenge, it was about burning calories not creating a big calorie deficit. So, I had to make sure I was fueled for each workout. MuscleFood always sorts me out when getting fueled for my workouts. Below are some of the foods I used throughout the challenge –

MuscleFood Extra Lean Beef Steak Mince
White Chocolate Salted Peanut Grenade® Carb Killa™ Bars
Monster Energy Ultra White
Fullgreen Sweet Potato

Upping my NEAT didn’t really come into play in this challenge as I spent so much of my day exercising. So there wasn’t much time to up my day-to-day activity. But as a general rule in dieting and weight loss “upping your NEAT” is a great tool. Doing some gardening, setting yourself a daily step goal or doing a bit more around the house, are great ways to burn calories at home (e.g an hour of vacuuming will burn around 170 calories).

Burning Calories at Home with Exercise

This is the one thing that played a massive part in the challenge and helped me burn over 65% of the 5000 Calories at home in one day. Shocker I know 🤣. 

What I’m going to talk about are the different types of exercises which I used in my challenges and why I choose them –

HIIT (High-Intensity Interval Training)

This is a great way to exercise and burn a large number of calories in a short space of time. Not only this but it causes a spike in metabolism for the following few hours. However, it can be quite tasking on the body and is the reason why in the challenge I only used this for one of the workouts. 

LISS (Low-Intensity Steady State)

This would be great if you could fast forward time and have longer than 24 hours unlike in this challenge. I think LISS is a great tool as the toll on the body is minimal. On the other hand, it takes a lot longer than HIIT and doesn’t give you that metabolism spike. But going out for walks and light jogs are a great way to increase your Vitamin D intake. While helping you clear your mind!

Resistance Training

My personal favourite, Resistance training doesn’t mean weight training. Bodyweight training and using things found around the house (Like A Towel Full Home Workout Guide “Only A Towel”) can be used in many different ways.

Incorporating HIIT into your resistance training as well can keep the heart rate and the intensity up. Resistance training is also is the best type of exercise to grow muscle. Meaning more resting calories burnt in the longer term. So my plan is to do a lot more of the muscle-building before attempting this challenge again.


So as with all exercises the number of calories burnt in the yoga & mobility workouts, is completely based on the intensity you carry them out. However, my goals in this workout weren’t really to burn more calories it was to reduce muscle soreness and stiffness. I had a lot of exercises to do in that 24 hours and the last thing I needed was my muscles cramping up.

Why is Hydration Important When Burning Calories at Home?

So when burning a lot of calories, this requires a lot of sweating. Sweating causes us to lose salts and other electrolytes meaning we are more lightly to get cramps and fatigue. Only drinking water after sweating dilutes these electrolytes even further. So if you’re burning 5000 calories in a day…this isn’t what you want. So like in the video I had saltwater and taurine drink to replace my lost electrolytes and prevent fatigue. 

I’m not saying you should drink saltwater, don’t worry. What I am saying is that if you’re sweating a lot it is worth making sure you have a little extra salt in your diet to compensate for it. However, commonly, salt can be high in the average diet.

This happens because salt’s role in the body is to help the absorption of water, getting that water to the muscles is what will prevent the cramp. 

Before you say it, well how come it bad to swallow seawater? That’s just seawater the concentration of the salt is a lot higher and also there is fish poo in there, so it’s gross 🐠💩.

Burning Calories At Home In Lockdown – Conclusion

  • Everyone is different and we all burn different amounts of calories each day to get a good baseline. You can work out your BMR with the equation above.
  • Different types of exercises burn different amounts of calories and have different effects over the longer-term. For example, resistance and HIIT training are more likely to burn more calories over a longer period of time after training, over LISS and mobility work. 
  • If you would like more guidance working out at home check out my Home Workout Guide.
  • Stay hydrated! If you are sweating a lot during a workout or working out multiple times a day, remember that sweat isn’t just water. You will need to replace some of the electrolytes and salts that you expire as well.

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