Epic 1000 Calorie Workout at Home - Total Body HIIT plus Cardio, Strength Training, & Stretching
Workout Details
Burning 1000 calories in a single bout definitely falls into the “epic” workout category and with this workout that is exactly what we were striving for. We wanted to build a single workout video that would not only fulfill the tall order of burning 1000 calories but would also do it in a way that would not run you into the ground before you were done. We feel we have found a great balance of being hard enough to burn the full 1k - but with it still being moderate enough to be able to actually finish.
With that said this routine is not for everyone. It requires a significant time commitment and forces you to burn all of your carbohydrate stores to the point where you are running on almost nothing but fat content. Because of this, when you are done with this 1000 calorie workout routine you can feel shaky, disoriented, grumpy, and mentally and physically sluggish. Though this routine will be most effective at burning fat if you do not consume any calories during the course of its 86 minutes, some of you may want to consume a small amount of some type of liquid carbohydrate to keep your energy levels up, especially if you know you are particularly sensitive to having low blood sugar.
This routine has its pros and cons as any workout would that takes on the task of burning 1000 calories but we feel we have found a great way to hit that mark by moving quickly and repeating as few exercises as possible so you don’t get bored.
Though each of the sections in this 86 minute video burn energy at different rates we have estimated an average calorie burn for the workout to be around 10-13 calories per minute when averaged out for the whole routine. Also keep in mind that your individual level of effort has a huge impact on how many calories you burn so the harder you push yourself the closer to the top end of the range you will be. This workout is estimated to burn a total of 866-1136 calories in 86 minutes and this does not include the after burn effect caused by HIIT routines and Strength Training so the cumulative effect of this routine is much higher than just our estimated calorie burn.
1000 Calorie Workout
Cardio Warm Up - 40 Seconds each: This section will take around 5 minutes to complete and is done straight through without rest in between exercises.
- Lateral Steps + Alternating Arm Circles
- Shallow Lateral Lunges + Arm Pulls
- 4 Torso Twists + Knee Up
- Jog in Place
- Lunges + Arm Sweep & Reach
- High Knee Pulls
- Jumping Jacks
- Butt Kickers
HIIT Component: This section will take around 36 minutes to complete and is done in a Tabata structure of 20 seconds on and 10 seconds of rest. You will do each exercise once in a group of 4 sets (2 minutes per exercise) with a 20 second rest between exercises.
1 Mt Top Squat Jumps
2 Burpee Squat Holds
3 Lateral Hops + Center Jump
4 Plank Walk + 2 Plank Jacks
5 3 Heel Tap + Jump Squat
6 Pull Jacks
7 Fly Jacks
8 Quick Squats + Inside Heel Tap
2 Minute Break
9 Lateral Jumps
10 180 Get Ups
11 2 Hooks 2 Uppercuts + 2 Jumping Jacks
12 Squat + Overhead Lift (Single Arm Clean and Press)
13 Traveling Push Ups
14 4 Butt Kickers + 2 Lunges
15 Static Running Man Knees
16 Jumping Jacks
Strength Training/Toning: In this section we will be doing 10 repetitions of 6 different total body exercises. We will go through one set of each exercise before starting again for a second set. This section will take roughly 14 minutes.
1 Pullover + Jackknife Crunch
2 Weighted Squats + Overhead Press
3 Deadlift + Row
4 Bridge + Chest Press
5 Alternating Lunges + Curls
6 Ski Squat + Tricep Kickbacks
Core (abs, obliques and lower back): In this section we will be going through 9 different exercises performing each for 50 seconds straight before moving to the next. This section should take around 20 minutes to complete as we are going through this section for two rounds.
1 Single Leg Drops
2 Toe Touch Crunches
3 Side Plank Raises (Left)
4 Side Plank Raises (Right)
5 Back Bows
6 Single Limb Oblique Jackknife Crunch
7 Flutterkicks
8 V Leg Crunches
9 Static Plank
Cool Down & Stretch: This section is comprised of 11 exercises to target the major muscles used throughout this lengthy workout. Each motion or stretch is done for 20 seconds.
1 Inside Thigh Stretch + Arm Cross Pull (L & R)
2 Hip Flexor + Triceps Stretch (L & R)
3 Quadricep Stretch (L & R)
4 Wall Chest Stretch (L & R)
5 Forward Bend + Shoulder Stretch
6 Downward Facing Dog
7 Deep Glute Stretch (L & R)
8 Supine Torso Stretch (L & R)
9 Cobra Stretch
10 Cat Stretch
11 Child’s Pose
What did you think of this 1000 calorie workout routine? Were you able to finish it? Would you like to see more like it? Speak up, we listen!
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Comments
It looks really hard... How do you keep going without getting so bored:\
I really liked this workout. I skipped one day from the 2nd 8 week workout to try this. The toughest part of the workout for me was the core section. I need to improve that area because I don't work it out enough. But, at the same time I have to watch my lower back. I've had back surgery and am very cautious. I liked this as well as the other workouts you post. I'm looking forward to what my body will look like by March. Thank you for all that you do! :)
No chance of becoming bored...what a great workout! Thanks.
I just completed the workout. I wore my HRM to see what kind of calories I burned, I used 721 calories, not the 1000 but I really worked hard with my heart rate hovering in the high 180s during the HIIT section. Thanks again for another professional and high quality workout!
Awesome workout!!! I did it this morning to start out my New Year and it was hard but fun!!! Thank you very much for taking to time out to put such an awesome workout together!!! Can't wati for the next one!!!!
how often would u recommend someone to do this workout
Such an epic workout! I just finished it and I'm feeling muscles I haven't felt in a long time! Great job
Whoa this was a good workout !
If I do Tea Bo like this exercise can I get the same results in calorie loss?
Thanks!
Tae*
I tried this workout last night. It was a great workout, I did feel a little light headed toward the end! Expected after burning that many calories! My only question, and I see it was asked before, how often would you recommend doing this workout? Thank you!!
that was crazy I just did this workout today and feeling great,you guys never make me bored with your exercises,I mean I thought this is going to be a long boring and annoying workout but nope it was fun even if it's very intense especially the abs and obliques section,thank you so much for making such a workout availlable,and I have a general question I want you to answer for me,is it true that after working out you should take a shower with water only and don't use any chemical products like soap because your skin pores are open by the time you finish exercising,please give me the real information about this if you can and thanx again :)
Can't wait to do this! Just got back from a run so it will be my Sunday morning workout.
Loved it! Thank you!
Is it alright if i don't have the weights? Will it affect any major calorie burning?
I am a fitness instructor and have been out of work for 3+ weeks due to this endless cycle of sickness between myself and kids. Well, it's finally time to go back to work. It's not easy jumping right back into exercise when the body has been dormant for a while.
I decided to do this routine because it involves mainly bodyweight and HIIT cardio. I'm very thankful for this routine. I was able to complete this routine in my living room while my son watched TV (and coughed) as I took up minimal space. No music necessary.
In fact, my class would love this routine, but I would feel like I was stealing material.
Please incorporate more routines like this into your website!!!! Good stuff!!!!
loved this i also started the insanity workout and i prefer this because you use weights for strength training! please create more of these workout routines please :D
My husband and I did this workout today. (We are both in our 50's). Just when you think you can do no more it switches to the weight portion. We only did one round of the abs instead of the 2 because we were short on time. We both thought it was awesome!! The stretching was great too, and something I do not get in my functional fitness classes. Thank you!!
Did this tonight!! It was a lot of fun and what I loved about it was that I didn't feel like it was dragging on. Even though it's about 90 minutes, it went by so quickly! I'm a 20 year old female, pretty active and my HRM said I burned about 685 calories. I might have to go at a quicker pace and use heavier weights to see the maximum burn, but I'm definitely going to do this more often! :)
Hi, I've tried most of your hardest routines and I love them. I tried this routine this morning and is amazing. I liked it so much, I felt great, and I think it is very complete because it includes almost everything: warm-up, full body, functional, cardio, endurance, strength, cool-down and stretching. I'd like to see a routine like this but with body weight and balance exercises, instead of weighs. Thank you very much, I'm your fan, you are great. :)
This video is amazing, not only for the workout but even for how it is structured: the preview of the next exercise, the comments... never watched something like that before! Thank you!!
This was an absolutely awesome workout ! The abs were killers but I seriously loved it !
You did an amazing job at not getting us bored and it never felt like the workout was too long or anything like that ! When I got to the stretching part I was like "already ?"
Thanks so much for all the hard work and love you're putting into your videos, you're doing such a great job :D
Succes!
I love your workouts and this is... hard but great!!!:)
I absolutely LOVE this workout! It wasn't easy but still doable. May you please make more of these? What an awesome workout! :D
Fantastic! Finally did it all today! I did it once and wimped out after the end of the first abs section, but my abs are much stronger now, so I made it through! It was a lot of fun! More? :o)
Great workout - love that includes a bit of everything, and doesn't seem nearly as long as it is due to the variety of exercises. Thank you!
Can I do this workout everyday?
Just finished and I absolutely LOVED it!!! I usually run 5 miles a day but wanted a little change in my workout plan and this was perfect. I've been using this site to help structure my workouts and I just had to comment after doing this one!! Great burn!! Thank you!!
This is our Saturday workout and we Love it!! Both 1,000 calorie workouts are fantastic. Offering such a range of exercises that allow you to actually get through the entire thing without checking the time every 5 minutes. Thanks you guys!!
Jamie & Dave
Denver, CO
I just started the 8 week weight loss program but i'm wanting to do this workout. do you think I should do this workout every week to replace one of the other workouts from the program???
Just did this workout because I can't get to a gym and the weather is completely terrible! Snow in March! Does it really burn up to 1000 calories? I was tough I admit but even running for an hour and a half would only burn around 800-900 by my estimations.
I did this workout this morning, wow! I was working out in a 58 degree room and with a fan on, I was still sweating through the cardio portion! You do NOT get bored during this workout.
Fitnessblender is giving me such great incentive to not only continue daily working out (which I have done for years) but more important for me, to commit to clean/moderate eating, so I can melt this fat off to show my muscles :)
Great sense of achievment after completing this workout. Thanks very much Daniel & Kelli.
Did this workout yesterday, my second time. I did tell myself 'that's enough' after 70 minutes, so I skipped the second ab routine and cooldown/stretch. I like this workout very much! the time goes by very quickly. To baby my knees I do modify a few moves, but I keep going. I myself like the 4X repeat, as opposed to an 8X. I don't have a wide range of handweights, wish I did. Eight pounders don't seem to be much for the chest work, while my 15 pounders are a little too much. But I will work with what I have :)
Has anyone encountered a 'glitch' in this, while viewing on youtube? This has happened 3 times now. At the very end of the strength session, but before the Ab session begins, the picture freezes. Freezes with the image of the last ski jump row, but with the text showing the Abs & Obliques session next. I don't know the time stamp because it goes right to 00 but the calorie count range was 599 low / 786 high.
I feel bad reporting something negative like this especially after knowing how hard you two are working, Kelli doing so much for the new site :)
one of the best, especially the HIIT routines. I also like the other 1000 cal workout. I cant thank you guys enough for all your hard work on these videos, they truly are awesome and its so inspiring to be "coached" by such beautiful people- inside and out :)
as much as i love the other two 1000 calories burners, nothing compares to this original one!! please make more like this with max calorie burn!!!! xx