1000 Calorie Workout Video: HIIT, Strength Training, Abs and Obliques Workout to Burn 1000 Calories

93 Min • Total Body
  • View on YouTube
    • Training Type Cardiovascular, HIIT, Plyometric, Strength Training, Toning
    • Equipment Dumbbell, Mat


    Welcome to another round of the workouts you most love to conquer; the epic, soul crushing, push-you-to-your-limits Fitness Blender 1000 Calorie Workout Videos.

    Daniel has designed this 1000 Calorie Workout to use a wide variety of training styles to thoroughly exhaust all of your muscles, including high intensity interval training (HIIT), strength training, fat burning endurance cardio, a core intensive workout, and a warm up and cool down.

    Workout Structure:

    • 6 Separate Sections
    • From 5 to 25 Minutes
    • Different Style per Section


    • Exercise Mat (optional)
    • Dumbbell (or weighted object)

    Warm Up / Cool Down:

    • Both Included

    Warm Up (6 min; 30 seconds each)

    • Arm circles - Push Pull Squat
    • Torso circles - Jog In place
    • Torso rotations - Up and Outs
    • Leg Swing L - Sumo Circles
    • Leg Swing R - Alternating Lunge
    • Knee Up Rotation - Jumping Jack

    HIIT (25 min; Tabata Style AB,AB,AB)

    Group 1

    • Squat Hold Burpee
    • Plank to Push Up

    Group 2

    • High Knees
    • Squatted Side Steps

    Group 3

    • Kick Throughs
    • Double Butt Kickers

    Group 4

    • Jumping Lunge
    • Seal Push Up

    Core (10 Min; 50 sec on, 10 sec off)

    • Crunch
    • Back Bow
    • Side Oblique CrunchR
    • Side Oblique Crunch L
    • Knee Tuck Crunch
    • Shell Back Extension
    • Windshield Wipers
    • Toe Touch Crunch
    • Russian Twist
    • Plank

    Strength (~20 min; three sets each)

    • Chest Press
    • Bent Over Row
    • Shoulder Press
    • Pull Over
    • Overhead Tricep Extension
    • Bicep Curl

    Cardio (15 min; 60 second each no rest)

    • Boxer Shuffle - Plank to Side Star
    • Jumping Jack - Butt Kickers
    • Alternating Lunges - Sumo Squat w/ Kick
    • Push Up Knee Up - Runners (alternating)
    • Back Bow Jack - Lateral Jumps
    • Flutter Kick Squat - Agility Dots
    • Side Lunges - Quick Feet Squat Jump
    • Prone Plank Leg Raises (quick feet to exhaust then two jump squats w/ short rest)
    • Plank to Side Star
    • Butt Kickers
    • Sumo Squat w/ Kick
    • Runners (alternating)
    • Lateral Jumps
    • Agility Dots
    • Quick Feet Squat Jump

    Cool Down (6 min; 30 seconds each)

    • Boxer Shuffle - Chest Stretch L
    • Toe Touch - Chest Stretch R
    • Inside Thigh Stretch L - Quad Stretch L
    • Inside Thigh Stretch R - Quad Stretch R
    • Tricep & Torso Stretch L - Deep Glute Stretch
    • Tricep & Torso Stretch R - Cobra Stretch
    • Chest Stretch L
    • Chest Stretch R
    • Quad Stretch L
    • Quad Stretch R
    • Deep Glute Stretch
    • Cobra Stretch

    How often can I do these 1000 Calorie Workouts?

    These routines are intense and should not be done more than 3 times per week (maximum). Your body needs time to recover from HIIT and strength training workouts; more is not always better, so be mindful of not overdoing it in terms of frequency with this advanced workout videos.

    Do Fitness Blender's 1000 Calorie Workout videos really burn 1000 calories?

    There are many different variables that determine how many calories you'll burn during these workouts, and expenditure will vary significantly by individual. Some people will burn over 1000 calories with these routines, and others will burn fewer. We will point out that heart rate monitors are relatively unreliable when it comes to estimating calorie burn, particularly when measuring expenditure during HIIT or strength training, so don't feel like you've done something wrong if a heart rate monitor indicates that you may have burned fewer calories than you expected. It's good to focus less on the exact number of calories you burn during a workout and more on the fact that you're doing exercises that are incredibly effective for lowering body fat, and improving the way that you look and feel.

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