- Duration: 79 Minutes
- Calorie Burn: 588-1031
- Difficulty: 4/5
- Equipment: Dumbbell
- Training Type: Cardiovascular, HIIT, Low Impact, Strength Training, Toning
- Video Player: View on YouTube
We know that many of you love our signature 1000 calorie workouts and we think you will love this one just as much. We have put this 1000 Calorie Workout together to celebrate hitting 2 million subscribers on YouTube. A huge thank you to all of you who follow us on YouTube! We thought we would give you a nice satisfyingly torturous workout that can burn over 1000 Calories as a sign of our gratitude.
To keep you going to burn all that energy, we have combined a number of different styles of training to not only keep your attention but also to control your level of effort so as you start getting tired we start backing down on intensity. This will not only keep you from burning out early and giving up but it will also allow you to burn calories at the highest rate possible throughout the entire workout video.
The first section is of course a quick warm up with the intention of getting your blood pumping through your system and preparing your body for the upcoming HIIT section.
Once done with that we move right into the HIIT portion of this workout which is the most intense section. This is where you want to push yourself to really get a huge number of calories burnt as well as increase your afterburn effect for the next 24-48 hours. You will get a water break in the middle of this section to give you some time to recover so you don't tire out too soon. We alternate back and forth in the video, showing you both advanced and low impact versions of each exercise, meaning that even people with neighbors below or a need for low impact routines can still use this routine (though it should be noted that this is really not a beginner workout).
Once the HIIT portion is done we will move in to a lower intensity Core section which will focus on the Abs, Obliques, and Lower Back. Put more intensity into the Core section by tightening the muscles targeted.
The total body strength session is a fun set of dynamic moves that engages multiple muscle groups at once, helping you hit all of the muscles in minimal time while keeping the calorie burn high.
After the strength section all you have left is a long freestyle stretching routine to let your blood flush out any waste products from your muscles before letting your heart rate and core temperature drop back to normal resting levels. Remember that because Kelli and Daniel are showing both low intensity and high intensity versions of each exercise you can customize this 1000 calorie workout to your own needs. Be sure to push yourself no matter what version of each exercise you choose, as the only way to improve your overall fitness is to go slightly over your comfort levels. If you always challenge yourself in the same ways and at the same levels you will never progress.
Printable 1000 Calorie Workout
Cardio Warm Up - 25 Seconds Each
Arm Swing Steps
Butt Kicker Rows
Toe Touch Kicks
Crossover Toe Taps
3 Twist Knees
Alternating Lunge Press
Up & Over Jumps
HIIT Workout - Groups of 2 exercises; 20 On, 10 Off x2, twice for a total of roughly 4 minutes per group (AA BB, AA BB format)
1 Jumping Jack Squat
2 Plyo Push Ups
1 Round of Applause
2 High Knees
1 Power Lunge
2 3 Heel Tap Drops
1 Star Jump Lunge
2 Plank Jack + Knee
1 Squat Jump + Knee
1 Reverse Lunge Toe Tap + X Jump
2 Sumo Squat Kicks
1 Step Through Lunges
2 Stutter Jacks
Abs and Obliques Workout - 50 Seconds on, 10 seconds off
1 Single Leg Jackknife
3 Toe Tap Reaches
4 Push Up Holds
5 Back Bow Pulls
6 Side Hip Raises L
7 Side Hip Raises R
8 Bird Dog Pulls
9 Reclined Oblique Twists
10 Crossover Toe Touch
Total Body Strength Training - 8 Reps in an ABAB format
Lateral Raises + Curtsy Lunge
Clean & Press (alternating, from floor)
Plank Push Up + Close Row Kickback
Reverse Lunge + Knee + Overhead Press
Goblet Squat Curls
Ski Squat + Ventral Raises
Pullover Press & Bridge
Cool Down & Stretch - Freestyle
Use the comment section below to tell us how you liked this 1000 calorie workout and to leave feedback on what you would like to see next, and motivate your fellow Fitness Blender subscribers.