Workout Details

  • Duration: 84 Minutes
  • Calorie Burn: 579-1018
  • Difficulty: 4/5
  • Equipment: Dumbbell, No Equipment
  • Training Type: Cardiovascular, HIIT, Strength Training, Toning
  • Video Player: View on YouTube
Body Focus Total Body

1000 Calorie Workout - Strength, HIIT Cardio and Abs Workout to Burn 1000 Calories

Back for another round of Fitness Blender's signature 1000 Calorie Workout challenges!

Here we aim to give you everything you need for a highly effective workout in a format that uses so many different training types that even though the workout is long, it's impossible to get bored. After a quick cardio warm up, we move into a HIIT routine, followed by a thorough abs, obliques and lower back workout, next onto a total body strength workout, finishing up with a cool down and stretch.

No muscle group is left unworked and all you need is a set of dumbbells - even if you don't have a set of dumbbells, this is still plenty of a challenge with just bodyweight.

We did something in this 1000 calorie workout that we've never done before. We did the routine together so that one of us could show the advanced version of each exercise, while the other moves through the routine doing a low impact version of everything that is more accommodating for the immediate level exerciser or for those who need less jarring impact on the joints. Choose your level of difficulty, and move back and forth between the two levels if you need to in order to make it appropriately challenging for you specifically.

Remember to push yourself, but to listen to your body and feel free to stop and take extra breaks if and when you really need them. Sometimes even stopping for a few seconds can give you the extra energy you need to push through the end of an active interval. If your form ever starts to suffer, take a quick break before jumping back in; all throughout the routine but especially during the strength training, good form is important.

6 Minute Cardio Warm Up - 30 Seconds Each
Side Step Pulls
High Knee Pulls
Crossover Toe Touch
Toe Touch Swing
Other Side
Alternating Lunges
Boxer Shuffle
Butt Kickers
Switchfoot Jumps
Jumping Jacks

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 3 Squat Jacks + Jump
2 Plank Jack Knee (1 plank jack 1 knee, alt)

1 3,2,1 Jumping Lunge
2 Burpees

1 Ski/Sumo Jump Squat
2 Toe Touch Getups

1 Side Squat Pops
2 Surfer Burpee

Water Break

1 High Knee Drops
2 Tricep Dip Kicks

1 Jump Squat + Front Kicks 
2 Stutter Jacks

1 Superhero Push Ups
2 Star Jumps

1 Up & Out Jacks
2 Pop Squats

Water Break

10 Minute Abs and Obliques Workout - 50 Seconds Each
Single Jackknife Crunch
Bicycle Crunches
Heel Taps
Russian Twist
Back Bow Pulls
Plank Steps
Toe Touch Pulses 
Side Hip Raises
Other Side

1 Minute Jogging in Place

Total Body Strength Training - 10 Reps in an ABAB format

1 Squat + Overhead Press
2 Pullover Bridge + Kicks

3 Deadlift Fly
4 Chest Press Leg Drops

5 Lunge + Curl
6 Ski Squat Row + Tricep

7 Calf Raise + Ventral Raises
8 Side Lunge + Lateral Raises

Cool Down & Stretch

Does this workout really burn 1000 calories?
Some people will burn more than 1000 calories, and some will burn less. As you can see in the video, there is a wide range given for the estimated calorie burn. Expenditure is dependent on a number of variables; here's how we come up with our calorie burn estimates. We advise not obsessing about exactly how much you've burned during any given session; the exact numbers are far less important than the fact that you're exercising and making yourself fitter, stronger, and healthier.