News

HIIT Cardio, Total Body Strength, Core Workout – 1000 Calorie Workout

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

Show More

Related Articles

Back to top button