At Home Workout to Burn 1000 Calories

​At Home Workout to Burn 1000 Calories

Workout Details

We hit another milestone, and that means we get to celebrate by pushing ourselves with another epic 1000 calorie workout!

This workout uses a combination of high intensity interval training (HIIT), total body strength training, cardio, core, and more. Both warm up and cool down are included and the only thing you need is a set of dumbbells.

In this workout, one of us does a high impact/advanced version, while the other demonstrates a more intermediate/low impact version. Follow along with the version that best suits you, keeping in mind that you can actually go back and forth between the two different versions as you need to to properly push yourself. Remember the balance between challenging yourself and listening to your body.

Our 1000 calorie workout videos are intense, but they actually tend to be slightly less intense than some of our 25-45 minute workout videos. Because we're pushing ourselves for so long, these 1000 calorie challenges actually end up becoming more of an endurance challenge. It's fantastic for burning fat and increasing overall stamina, but because the workout places heavy demand on the body, you will not want to do this workout more than 3 times a week - keep in mind that more is not necessarily better when it comes to exercise; rest is important and too much intense activity can actually end up backfiring and getting you further from your goals.

Grab your dumbbells, turn on some music that motivates you and get ready to work hard!

This workout includes:
- Warm up
- HIIT
- Strength
- Abs and Cardio 
- Cool down and stretch

Equipment:
- Dumbbells
- Exercise Mat (optional)
- Weight Bench (optional)

Warm Up/Cool Down:
- Both Included

Warm Up: (5 Minutes) 
- Boxer Shuffle
- Toe Touch to Overhead Reach
- Side Step Arm Cross
- Toe Touch Sweeps
- Alternating Warrior
- Leg Swing Toe Touch (L)
- Leg Swing Toe Touch (R)
- Squat w/ Alternating Knee
- Lunging Push Pull
- Up and Outs
- Jumping Jack /  Front Jack
- Lunge + Front Kick

HIIT: (20 Minutes; 20 On 10 Off AB,AB) 
- Jumping Lunge
- Walk Down
- Star Jump
- Side Lunge Toe Touch
- Squat Jacks
- Switch Foot Runners
- Burpee
- Squat Pops
- High Knees
- Squat Jack Jump Squat
---- Water Break ----
- Curtsy Lunge Jumps
- Plank to Push Up
- Rocket Squats
- Lateral Jumps
- Mt. Climbers
- Plank Jacks
- Lunge to Squat Jumps
- Sumo Squat w/ Kick
- Power Skips
- Jumping Jack

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

Strength: (30 Minutes; 45 On 15 Off AB, AB, AB) 
- Chest Fly
- Reverse Fly
- Ventral Raise
- Pullovers
- Overhand Curls
- Overhead Tricep Extension w/ Palm Down
- Straight Leg Deadlift
- Alternating Side Lunge
- Squat
- Curtsy Lunge

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

Abs and Cardio (20 Minutes; 45 On 15 Off AB, AB)
- Toe Touch Crunch
- Side Lunge Toe Touch w/ Jump
- Russian Twist
- Squat + Front Kick
- Back Bow
- Alternating Knee
- Criss Cross Crunch
- Quick Foot Burpee
- Plank
- Static Squat Reverse Lunge

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

Cool Down (5 Minutes)
- Boxer Shuffle
- Toe Touch
- Standing Quad Stretch
- Inside Thigh w/ Over Head Tricep Stretch (L)
- Inside Thigh w/ Over Head Tricep Stretch (R)
- Wall Chest Stretch (L)
- Wall Chest Stretch (R)
- Down Dog
- Cobra
- Shell