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 the 1000 calorie HIIT 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

Burpees 40 sec + 20 sec high knees
Kettlebell Swings (or another round of Burpees if you don’t have weights) 40 sec + 20 sec high knees
Jumping Jacks 40 sec + 20 sec high knees
Spiderman Push-ups 40 sec + 20 sec high knees
Jump Squats 40 sec + 20 sec high knees
Mountain Climbers 40 sec + 20 sec high knees
Plank to Push-up 40 sec + 20 sec high knees
Alternating Lunges 40 sec + 20 sec high knees
High Box Jump (use your stepper or a chair to jump on it) 40 sec + 20 sec high knees
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

Sumo Dumbbell Squat (or just Sumo Squat if you don’t have weights) 50 sec + 10 sec rest
Plank to Push-up 50 sec + 10 sec rest
Right Leg Glute Bridge 50 sec + 10 sec rest
Lunge and Front Kick (right leg) 50 sec + 10 sec rest
Left Leg Glute Bridge 50 sec + 10 sec rest
Lunge and Front Kick (left leg) 50 sec + 10 sec rest
Weighted Glute Bridge (or just Glute Bridge if you don’t have weights) 50 sec + 10 sec rest
Weighted Lunge Twist (or just Lunge Twist if you don’t have weights) 50 sec + 10 sec rest
Weighted Glute Bridge again (or just Glute Bridge if you don’t have weights) 50 sec + 10 sec rest

Jackknife Sit-ups 50 sec + 10 sec rest

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