Workout Details

  • Duration: 84 Minutes
  • Calorie Burn: 456-1012
  • Difficulty: 5/5
  • Equipment: Dumbbell
  • Training Type: HIIT, Strength Training, Toning
Body Focus Total Body

HIIT Cardio, Total Body Strength, Core Workout - 1000 Calorie Workout for 5 Million Subs!

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First things first - LOOK WHAT WE DID TOGETHER! 5 Million Subscribers in the FB Family now. We are both so proud and grateful, it’s difficult to put into words. Thank you to each and every one of you who has ever sweated alongside us, told a friend or family member about our workouts - this is only possible because of YOU. 



A new 1000 calorie workout seems like such a strange way to thank you for being a part of the community; “hey, thanks for the support, let’s go get our butts kicked!” So even if this workout makes you sweat and swear, know that it was built with love and gratitude.

Moderation/how to use these 1000 calorie workouts
These workouts are lengthy, they are total body, and they are intense, which means that you need to use them with caution, care, and moderation. They are not meant to be done every day of the week. They aren’t meant to be done every other day, or even every third day. These are an endurance challenge, and they should be done 1-2x/week as an absolute max. Rest is so very important; don’t make the mistake of thinking that more is better; it’s not. Overdoing it can actually backfire and end up setting you further off from your goals. Your body needs to heal in between these workouts. Treat them like an endurance challenge, try it 1-4 times a month, and see if you feel stronger each time around. But don’t abuse them. 

Related: Not seeing results? 5 Common weight loss methods that might be sabotaging your progress

Love & respect your body! You can both need to make changes for your health, AND appreciate your body. Push yourself during this workout, but don’t be afraid to stop and take extra breaks, drop the weights, modify the exercise, etc - Make this work for you. There is no shame in modifying a workout to make it work for you and as long as you’re pushing yourself, it is no less effective. Listen to your body.

Workout Overview
After a quick bout of warm up cardio, you’ll move onto a HIIT workout. We’ve provided low impact modifications if you need them (please note though; this is not a beginner workout). Next you’ll tackle a total body strength workout, then finish up with core and a cool down.

Printable 1000 Calorie Workout
Warm Up (5 Min Total; 30 Sec Each)
- Lateral Step + Arm Cross
- Slow Butt Kickers + Push Pull
- HIgh Knee + Torso Twist
- Toe Touch Sweeps
- Alternating Warrior
- Squat + Ventral Raise
- Leg Swing R
- Leg Swing L
- Boxer Shuffle
- Jumping Jacks

HIIT Group 1 (6 Min Total; 2 Sets Each of 20 Sec On, 10 Sec Off)
- Jump Turns
- Lateral Jumps

- Runners L
- Runners R

- Jumping Lunges
- Pop Squats

HIIT Group 2 (6 Min Total; 2 Sets Each of 20 Sec On, 10 Sec Off)
- High Knees
- Walk Down 

- Side Lunge Pops L
- Side Lunge Pops R

- Star Jumps
- Mt. Climbers

----- Water Break -----

HIIT Group 3 (6 Min Total; 2 Sets Each of 20 Sec On, 10 Sec Off)
- Squat Jack
- Plank + Knee

- Curtsy Lunges + Leg Raise L
- Curtsy Lunges + Leg Raise R

- Rocket Squats
- Jumping Jacks

HIIT Group 4 (6 Min Total; 2 Sets Each of 20 Sec On, 10 Sec Off)
- Thigh Slap Jump
- Static Squat to Lunge

- Agility Dots L
- Agility Dots R

- Burpee
- Front Jack

----- Water Break -----

Total Body Strength (32 Minutes; 2 Sets Each of 45 on, 15 off)
- Chest Press
- Squat

- Bent Over Row
- Prone Leg Raises

- Shoulder Press
- Straight Leg Deadlift (toes In)

- Dumbbell Pullover
- Sumo Squat

—- Water Break —-

- Tricep Kick Back
- Lunges

- Dumbbell Curls
- Straight Leg Deadlift (toes out)

- Shoulder Shrugs
- Side Leg Raise (alternate each set)

- Lateral Raise (palms back)
- Straight Leg Deadlift (regular)

-----Water Break -----

Core Strength (10 Minutes; 45 on, 15 off)
- Flutter Kicks
- Chest Raise
- Russian Twist
- Side Crunch w/ Leg Raise L
- Side Crunch w/ Leg Raise R
- Criss Cross Crunch
- Back Bow Crossover
- T Stabilization w/ Tuck L
- T Stabilization w/ Tuck R
- Toe Touch Cross Crunch

Cooldown: (6 Min Total; 30 Sec Each)
- Toe Touch
- Wall Chest Stretch L
- Wall Chest Stretch R
- Inside Thigh Stretch w/ Overhead Reach L
- Inside Thigh Stretch w/ Overhead Reach R
- Quad Stretch L
- Quad Stretch R
- Torso Stretch L
- Torso Stretch R
- Cobra
- Deep Glute L
- Deep Glute R

What did you think of this workout? Did you enjoy it? What was your favorite segment; HIIT, strength, or core? Or cool down, haha? 

Thank you all so much for working out with us. After nearly 9 years, it still feels like we’re just getting started; we have so many new things on the horizon we’re working on behind the scenes, and so many more workouts we want to create. Thank you for being a part of this wild ride with us. D&K