The 1000 calorie HIIT workout is more like a challenge because I’m sure not everyone can finish it. It lasts an hour, it’s really intense and it contains 3 parts of 20 minutes each. The first part and the last one it’s gonna be the same, but the middle part it’s gonna be different.
To complete the 1000 calorie HIIT workout you need to do Part 1, followed by Part 2, and then repeat Part 1.
So you’ve got an hour to burn 1000 calories and that means that you need to push it as hard as you possibly can. Let’s face it, you can’t take it easy if you want to burn 1000 calories in an hour. But if you feel it’s getting too intense for you, just pause your stopwatch and catch your breath.
For this workout you’ll need a stepper or a chair, and a 20 pound kettlebell. If you’re a beginner and you don’t have any weights, that’s not a problem because the 1000 calorie HIIT workout is intense enough so that you don’t need a weight.
1000 Calorie HIIT Workout Part 1
There are 10 different exercises of 40 seconds work and 20 seconds high knees, so there’s no rest.
1. Burpees 40 sec + 20 sec high knees
2. Kettlebell Swings (or another round of Burpees if you don’t have weights) 40 sec + 20 sec high knees
3. Jumping Jacks 40 sec + 20 sec high knees
4. Spiderman Push-ups 40 sec + 20 sec high knees
5. Jump Squats 40 sec + 20 sec high knees
6. Mountain Climbers 40 sec + 20 sec high knees
7. Plank to Push-up 40 sec + 20 sec high knees
8. Alternating Lunges 40 sec + 20 sec high knees
9. High Box Jump (use your stepper or a chair to jump on it) 40 sec + 20 sec high knees
10. Plank Jacks 40 sec + 20 sec high knees
1000 Calorie HIIT Workout Part 2
There are 10 different exercises of 50 seconds work and 10 seconds rest.
1. Sumo Dumbbell Squat (or just Sumo Squat if you don’t have weights) 50 sec + 10 sec rest
2. Plank to Push-up 50 sec + 10 sec rest
3. Right Leg Glute Bridge 50 sec + 10 sec rest
4. Lunge and Front Kick (right leg) 50 sec + 10 sec rest
5. Left Leg Glute Bridge 50 sec + 10 sec rest
6. Lunge and Front Kick (left leg) 50 sec + 10 sec rest
7. Weighted Glute Bridge (or just Glute Bridge if you don’t have weights) 50 sec + 10 sec rest
8. Weighted Lunge Twist (or just Lunge Twist if you don’t have weights) 50 sec + 10 sec rest
9. Weighted Glute Bridge again (or just Glute Bridge if you don’t have weights) 50 sec + 10 sec rest
10. Jackknife Sit-ups 50 sec + 10 sec rest
