Contents
1.000 calories workout:
Here our goal is to provide everything you need for highly effective training in a format that uses so many different types of training that, although the training is long, it is impossible to get bored.
fter a rapid cardio warm-up, we went to a HIIT routine, followed by a full session of abs, obliques and lower back, after a total body strength exercise, ending with cooling and stretching.
You do not leave any muscle groups without working and all you need is a set of weights: even if you do not have a set of weights, this is still a big challenge with just your body weight.
We did something in this 1000-calorie exercise that we had never done before.
We did the routine together so that one of us could show the advanced version of each exercise, while the other goes through the routine making a low impact version of everything that is more pleasing for the athlete of immediate level or for those who need less jarring impact on the joints.
Choose your level of difficulty, and move forward and backward between the two levels if you need to make it specifically challenging for you specifically.
Remember to push yourself, but listen to your body and feel free to stop and take additional breaks when you really need them.
Sometimes even stopping for a few seconds can give you the extra energy you need to advance to the end of an active interval. If your form begins to suffer, take a quick rest before jumping back; During the whole routine, but especially during strength training, good form is important.
6 Minute Cardio Warm Up – 30 Seconds Each
Side Step Pulls
High Knee Pulls
Crossover Toe Touch
Toe Touch Swing
Other Side
Walkdowns
Squats
Alternating Lunges
Boxer Shuffle
Butt Kickers
Switchfoot Jumps
Jumping Jacks
HIIT Workout – Groups of 2 exercises; 20 On, 10 Off x2, twice for a total of roughly 4 minutes per group (AA BB, AA BB format)
1 3 Squat Jacks + Jump
2 Plank Jack Knee (1 plank jack 1 knee, alt)
1 3,2,1 Jumping Lunge
2 Burpees
1 Ski/Sumo Jump Squat
2 Toe Touch Getups
1 Side Squat Pops
2 Surfer Burpee
Water Break
1 High Knee Drops
2 Tricep Dip Kicks
1 Jump Squat + Front Kicks
2 Stutter Jacks
1 Superhero Push Ups
2 Star Jumps
1 Up & Out Jacks
2 Pop Squats
Water Break
Related: How to do squats correctly for bigger buttocks [Bigger Bum activation techniques]
10 Minute Abs and Obliques Workout – 50 Seconds Each
Single Jackknife Crunch
Swimmers
Bicycle Crunches
Heel Taps
Russian Twist
Back Bow Pulls
Plank Steps
Toe Touch Pulses
Side Hip Raises
Other Side
1 Minute Jogging in Place
Total Body Strength Training – 10 Reps in an ABAB format
1 Squat + Overhead Press
2 Pullover Bridge + Kicks
3 Deadlift Fly
4 Chest Press Leg Drops
5 Lunge + Curl
6 Ski Squat Row + Tricep
7 Calf Raise + Ventral Raises
8 Side Lunge + Lateral Raises
Cool Down & Stretch
Does this training really burn 1000 calories?
Some people will burn more than 1000 calories, and some will burn less. As you can see in the video, there is a wide range given by the estimated caloric burn.
The expense depends on a series of variables; This is how we arrived at our calorie burn estimates.
We advise not to obsess about exactly how much you burned during a given session; the exact numbers are much less important than the fact that you are exercising and making yourself fitter, stronger and healthier.
Use a large number of variables to obtain “Burn calories” estimates for each Fitness Blender workout. In this video and article, we give you a summary of the factors we consider to create these figures, which we hope will help you determine where in our ranges you might fall.
How Fitness Blender calculates calories burned
Here are some of the most influential factors that we consider that give our calorie burning range.
Body weight:
Our ranges of calories burned generally reflect the burning of calories of someone weighing between 110 and 200 pounds.
Heavier people will consume more calories than people who are lighter. If you are lighter than 110, you can burn lower than our estimated range; heavier than 200 and can burn higher than our estimated range.
Duration of training:
the amount of time devoted to exercise is an important variable in the burning of calories.
In addition, longer workouts can create more than one metabolic alteration (depending on the intensity and type of training) from which the body will need to be adjusted later (which means it can have a slow return to its normal rate of expenditure).
Type of training:
The more intense the type of training, the greater the burn. HIIT, weight training, cardio, weightlifting and circuit training or supersets tend to have the highest calorie burn during a real workout session.
Muscle groups used:
in general, the larger the muscle group centered, the greater the expense.
Additional resistance/amount of weight that rises – If there are weights, a person who is lifting slightly will burn fewer calories; someone who gets up enough to challenge himself (always related to individual strength) will burn more.
Initial fitness level:
Being new to training will make it less efficient, which can actually mean more burning of calories, on the other hand, if you are more fit, you may try harder and burn more calories.
Efficiency in the type of training:
If you are a professional in something, you can actually burn fewer calories by doing it.
This is just one of the reasons why it is important to change training often and incorporate many types of training.
Effort/performance of the exerciser:
press harder, burn more calories; Drag your feet through your training and burn less.
Sex:
Men tend to burn more calories due to their typically higher muscle content, in combination with a generally higher weight (see above).
Age:
As we get older, muscle content tends to decrease, which will result in less expense during a workout. That is just one of the reasons why strength training is so important.
Muscle content:
Muscle content influences the expense by increasing the overall energy and intensity performance.
Height:
Longer levers require more effort (ie, calories) to manipulate.
These are just one example of the many, many variables that influence an individual’s spending during a workout.
Remember that these are estimates
We give ranges, instead of exact numbers, for a reason. We are not launching this as an exact science; Keep in mind that these are only estimates, intended to give you a vague idea of the amount of energy you are spending.
Each person’s body will vary greatly in the way it burns energy, and the exact amount of calories you have burned is less important than the fact that you have completed a workout.
That said, we estimate that 90% (or more) of the population will fall within our estimated calorie burn range.
It’s not just calories burned
Exercising is much more than just calories burned, and even from a technical point of view; Different types of workouts and types of training are much more important than your nominal value calorie estimates.
Consider the post-combustion of training types like HIIT, the benefits of Pilates flexibility and yoga workouts, the advantage of long-term muscle building strength training, and so on.
It’s not exactly how many calories you’re burning during a workout, and more about the fact that you’re actually exercising regularly, so try not to get obsessed with the exact numbers.
And if you are very serious about losing weight, you must try now, nothing to lose, and all the world to gain.
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