Mar 172014
 

1000 Calorie Workout – Workout That Burns 1000 Calories

1000 Calorie Workout Structure:

5 mins Warm UP
16 Mins HIIT (High-Intensity Interval Training)
13 Mins Upper Body Strength
10 Mins KickBoxing
12 Mins Core And Cardio
5 Mins Cool Down Stretch

Equipments:
Dumbbells (or other weighted object)
Bench (optional)
Exercise Mat (optional)

Warm Up Exercises For 1000 Calorie Workout – Workout That Burns 1000 Calories:

10 exercises, 30 secs each

1. High Knee March for 30 secs.
2. Torso Circles for 30 secs.
3. Toe Touch Kicks for 30 secs.
4. Boxer Shuffle for 30 secs.
5. Torso Rotations for 30 secs.
6. Arm Circles for 30 secs.
7. UP and Over for 30 secs.
8. Deep Squats for 30 secs.
9. Walk Down Push Ups for 30 secs.
10 Jumping Jacks for 30 secs.

High-Intensity Interval Training (HIIT) Routine For 1000 Calorie Workout – Workout That Burns 1000 Calories:

Tabata – 20 secs active, 10 secs rest
10 Exercises in Group of 2
3 Rounds Per Exercise
Alternate Exercises in Each Group

Group 1: (10 Secs rest after each exercise)
1. Push Ups with Oblique Knee for 20 secs (Round 1 of 3)
2. Squat Jacks for 20 secs (Round 1 of 3)
3. Push Ups with Oblique Knee for 20 secs (Round 2 of 3)
4. Squat Jacks for 20 secs (Round 2 of 3)
5. Push Ups with Oblique Knee for 20 secs (Round 3 of 3)
6. Squat Jacks for 20 secs (Round 3 of 3)
Take a rest for 20 secs before starting group 2 exercises.

Group 2: (10 Secs rest after each exercise)
1. Side Oblique Raise for 20 secs (Round 1 of 3)
2. Star Jumps for 20 secs (Round 1 of 3)
3. Side Oblique Raise for 20 secs (Round 2 of 3)
4. Star Jumps for 20 secs (Round 2 of 3)
5. Side Oblique Raisefor 20 secs (Round 3 of 3)
6. Star Jumps for 20 secs (Round 3 of 3)
Take a rest for 20 secs before starting group 3 exercises.

Group 3: (10 Secs rest after each exercise)
1. Push Up Jacks for 20 secs (Round 1 of 3)
2. Thigh Slap Jumps for 20 secs (Round 1 of 3)
3. Push Up Jacks for 20 secs (Round 2 of 3)
4. Thigh Slap Jumps for 20 secs (Round 2 of 3)
5. Push Up Jacks for 20 secs (Round 3 of 3)
6. Thigh Slap Jumps for 20 secs (Round 3 of 3)
Take a rest for 20 secs before starting group 4 exercises.

Group 4: (10 Secs rest after each exercise)
1. Burpees for 20 secs (Round 1 of 3)
2. High Knees for 20 secs (Round 1 of 3)
3. Burpees for 20 secs (Round 2 of 3)
4. High Knees for 20 secs (Round 2 of 3)
5. Burpees for 20 secs (Round 3 of 3)
6. High Knees for 20 secs (Round 3 of 3)
Take a rest for 20 secs before starting group 5 exercises.

Group 5: (10 Secs rest after each exercise)
1. Crab Jackknife for 20 secs (Round 1 of 3)
2. Jumping Lunge for 20 secs (Round 1 of 3)
3. Crab Jackknife for 20 secs (Round 2 of 3)
4. Jumping Lunge for 20 secs (Round 2 of 3)
5. Crab Jackknife for 20 secs (Round 3 of 3)
6. Jumping Lunge for 20 secs (Round 3 of 3)

Take a rest for 1 minute before starting Upper Body Strength exercises.

Upper Body Strength For 1000 Calorie Workout – Workout That Burns 1000 Calories

3 Groups of 2 Exercises
2 Sets of Repetitions Each

Group 1: (10 Secs rest after each exercise) For 1000 Calorie Workout – Workout That Burns 1000 Calories
1. Chest Press – 10 Repetitions (Round 1 of 2)
2. Bent Over Wide Row – 10 Repetitions (Round 1 of 2)
3. Chest Press – 10 Repetitions (Round 2 of 2)
4. Bent Over Wide Row – 10 Repetitions (Round 2 of 2)
Take a rest for 20 secs before starting group 2 exercises.

Group 2: (10 Secs rest after each exercise) For 1000 Calorie Workout – Workout That Burns 1000 Calories
1. Arnold Press – 10 Repetitions (Round 1 of 2)
2. Dumbbells Pullovers – 10 Repetitions (Round 1 of 2)
3. Arnold Press – 10 Repetitions (Round 2 of 2)
4. Dumbbells Pullovers – 10 Repetitions (Round 2 of 2)
Take a rest for 20 secs before starting group 3 exercises.

Group 3: (10 Secs rest after each exercise) For 1000 Calorie Workout – Workout That Burns 1000 Calories
1. Bicep Curls – 10 Repetitions (Round 1 of 2)
2. Tricep Extentions – 10 Repetitions on each side (Round 1 of 2)
3. Bicep Curls – 10 Repetitions (Round 2 of 2)
4. Tricep Extentions – 10 Repetitions on each side (Round 2 of 2)

Take a rest for 1 minute before starting Kick Boxing.

KickBoxing Routine For 1000 Calorie Workout – Workout That Burns 1000 Calories:

6 Cardio KickBoxing Combos
10 Reps on Each Side

Group 1
1. 2 Jabs + 2 Crosses – 10 Repetitions on each side
2. Switch the Side – 2 Jabs + 2 Crosses – 10 Repetitions on ech side
Start slowly for 2 moves then go faster.

Group 2
1. 2 Knees + Jab + Cross – 10 Repetitions on each side
2. Swith the Side – 2 Knees + Jab + Cross – 10 Repetitions on each side
Start slowly for 2 moves then go faster.

Group 3
1. 2 Uppercuts + 2 Hooks – 10 Repetitions on each side
2. Swith the Side – 2 Uppercuts + 2 Hooks – 10 Repetitions on each side
Start slowly for 2 moves then go faster.

Group 4
1. Shin Block + Knee + 2 Jabs + Uppercut – 10 Repetitions on each side
2. Swith the Side – Shin Block + Knee + 2 Jabs + Uppercut – 10 Repetitions on each side
Start slowly for 2 moves then go faster.

Group 5
1. 2 Uppercuts + Jab + Cross + Jab + Knee – 10 Repetitions on each side
2. Switch the Side – 2 Uppercuts + Jab + Cross + Jab + Knee – 10 Repetitions on each side
Start slowly for 2 moves then go faster.

Group 6
1. Jab + Cross ( x2) + 2 Knee + Hook – 10 Repetitions on each side
2. Switch the Side – Jab + Cross ( x2) + 2 Knee + Hook – 10 Repetitions on each side
Start slowly for 2 moves then go faster.

Take a rest for 1 minute before starting Core And Cardio.

Core And Cardio Routine For 1000 Calorie Workout – Workout That Burns 1000 Calories:

Alternative Core Exercise with Cardio Interval
45 Secs Active, 15 Secs Rest

1. Jackknife Cruches for 45 Secs.
2. Tripple Jacks for 45 Secs.
3. Side Hip Raise (Left Side) for 45 Secs.
4. Front Jack for 45 Secs.
5. Side Hip Raise (Right Side) for 45 Secs.
6. Fly Jacks for 45 secs.
7. Back Bow for 45 Secs.
8. Lunge Jacks for 45 Secs.
9. Crisscross Crunches for 45 Secs.
10. High Knee Jacks for 45 Secs.
11. Russian Twists for 45 Secs.
12. Jumping Jacks for 45 Secs.

Stretch And Cool Down For 1000 Calorie Workout – Workout That Burns 1000 Calories:

12 exercises, 15 secs each

1. Boxer Shuffle for 15 secs.
2. Walk in Place for 15 secs.
3. Standing Hamstring Stretch for 15 secs.
4. Quad Stretch for 15 secs.
5. Inside Thigh Arm Stretch for 15 secs.
6. Wall chest Stretch for 15 secs.
Switch Side – Wall chest Stretch for 15 secs.
7. Calf Stretch for 15 secs.
Switch Side- Calf Stretch for 15 secs.
8. Seated Hamstring Stretch for 15 secs.
Switch Side – Seated Hamstring Stretch for 15 secs.
9. Supine Toso Rotation for 15 secs.
Switch Side – Supine Toso Rotation for 15 secs.
10. Deep Glute Stretch for 15 Secs.
Switch Side – Deep Glute Stretch for 15 Secs.
11. Cobra Stretch for 15 Secs.
12. Child’s Pose for 15 secs.

Here your 1000 Calorie Workout – Workout That Burns 1000 Calories is completed. Please make sure to hydrate yourself during this workout

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