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Thursday, September 6, 2018

Top Effective 1000 Calorie HIIT Workout To Get In Shape Fast

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.

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
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