1000 Calorie Workout - HIIT Cardio, Strength, Kickboxing and Abs Workout to Burn 1000 Calories

this is another one of fitness flutters one thousand calorie workouts in this workout we're me starting off the warm-up then we're gonna go through a hit routine strength training routine a kickboxing portion the core and cardio combination and then we're gonna finish it off with a cool down the stretch now though this workout doesn't require any equipment for the most part there are a couple sections we're gonna need dumbbells an optional bench and an optional exercise mat now with that said let's go and get start with our warmup we're doing 10 different exercises for 30 seconds each and you're not gonna need any equipment our first one is going to be a high knee March it's going to start up slowly driving those knees nice and high slowly stepping back and forth from left to right foot making sure you're trying to really focus on that range of motion opening that hip up starting to warm up those muscles now if you need to start with a limited range of motion to kind of slowly build yourself into this but always be constantly trying to push a little bit more a little bit more trying to move a little bit faster to try to warm those muscles up now I've got just a few seconds left and we're going to move to a torso circle and go ahead and switch keep that back nice and flat lean straight over for get that chest parallel to the ground make a nice big circle around always stretching behind you then back down flat parallel to the ground and we reverse that direction that circle back around the opposite way just keep all turning back and forth make sure you're keeping that back nice and straight you're just rolling around those hips in that lower torso making sure that back stays completely flat the entire time we're moving on to a toe touch kick next and switch one leg comes up we're reaching out with that opposite hand from foot so left hand right foot right hand left foot just all turning back and forth slowly kicking that leg up again this is just a warm-up so don't worry about moving really fast or trying to get a really really good stretch on it you just want to slowly start working into that range of motion more and more just about 10 seconds left keep it going make sure you keeping those lungs open breathing normally moving on to a boxer shuffle next and switch it get those feet moving nice even pace you don't want to be going too fast but you do want to focus on trying to get your heart rate up a little bit more trying to get your breathing rate up a little bit more warming up that core temperature just keep those feet moving try to stay up in the ball of your foot trying to let those heels touch should feel those calves starting to warm up those legs starting to warm up about five seconds left a little bit longer then we're gonna switch to a torso rotation and go ahead and switch so instead of doing a circle with that torso you're just gonna rotate left to right as you rotate those shoulders to the right you want to kind of kick your hips to the left so you're actually trying to rotate them in opposite directions your hips shouldn't really look like they're moving much but they shouldn't go in the same directions those shoulders so if you roll your shoulders to the left those hips shouldn't follow along and should actually stay stationary or go the opposite direction to really stretch that torso trying to warm up those core muscles we're moving to a nice big arm circle next and switch it nice big circle with those arms try to get as much range of motion out of that shoulder as you can altering the direction of that circle every single time you come back down to the bottom it's kind of swinging those arms back and forth but always keeping them under control relatively slow motion you don't want to just kick those arms around uncontrolled you want to make sure you have that chest back and shoulder constantly contracted slowly pushing around that circle getting as much range of motion as you can we're almost done we're gonna switch off to up and over and switch it nice quick motion with those feet one leg at a time hop that knee up and out and then hop it back into the center then do the same thing in the opposite side just alternating back and forth nice quick motion should start bringing that heart rate up a little bit more should start bringing that core temperature up a little bit more you should notice you're starting to breathe a little bit heavier as well just keep it going you got ten more seconds to go make sure you have those core muscles and arms contracted as well getting a little extra calorie burn out of it can then harden up a little bit more we've got deep squats coming up next and start them up this is just bodyweight dropping those hips down as low as is comfortable and then standing right back up again take your time this is a really slow motion on the way down slow motion on the way back up I'll only go as low as is comfortable on those hips and those knees but constantly trying to push just a little bit further trying to warm up those knees in those hips you can let that lower back around a little tiny bit but again it's always a good idea to try to practice a nice clean form I keep that back flat I've got walk down push-ups coming up next go ahead and switch it hands go down to those feet walking out with those hands drop down into a push-up and walk back up with those hands come up to a full standing position and start over again slowly walking back out nice full push-up if you need to drop onto those knees and do your push up off your knees but preferably do as many as you can with a full pushup about five second left then we're switched to just regular jumping jacks switch it stand back up if those arms and legs going nice quick motion keep those arms and legs completely rigid make sure that shoulder and hip joint is completely solid never let those arms and legs just kind of flail around you don't want to have them out of control you want to make sure that everything is always under control everything's always really nice and solid to protect those joints just keep those lungs open you should be feeling nice and warm by now that heart rate should be getting up that core temperature should be increasing we only have a couple seconds left and that's it good job that was the end of our warm-up so let's go ahead and get ready for our hit routine which is gonna be a Tabata style of 20 seconds on and 10 seconds off we're gonna have 10 exercises to go through in groups of two and we're not gonna need any equipment for any of these exercises our first two exercises are going to be a push-up with an oblique knee and a squat Jack so let's go ahead and get ready starting off with that push-up with the oblique knee and start up nice full push-up pull that knee up and out to the side right back down that push up and then that opposite knee comes up and out to the side so feel like you're trying to get that knee up towards that elbow so you're actually trying to get it as high as you possibly can but try not to really rotate those hips too much just a few seconds left and let it relax go and stand back up we've got squat jacks next and start them up top those hips as low as you can hop on those feet in and out trying to get them to at least shoulder-width preferably even wider than that but moving them as quickly as you possibly can trying to stay down as low as you can the entire time just keep those lungs open we got five more seconds to go and let her relax good job let's go ahead and do a push-up with the oblique knee again five more seconds till we start and begin nice full push-up pull one knee up out to the side another push up that opposite knee does the same thing just keep alternating back and forth nice big full range of motion on that push up get that chest down towards the ground as low as you possibly can keep in a nice flat back the entire time five seconds left and let it relax good job another 10 seconds break and then we're gonna do another round of those squat jacks and start them up drop down nice and low again try to get those feet out at least two shoulder-width preferably a lot wider than that and then snapping those feet back together nice and close just keep that motion moving as quickly as you possibly can keep those hips as low as you can the entire time five more seconds I know those legs are burning just keep pushing through it and let it relax ten seconds break and then we've got another round our last round of the push-ups with the oblique knee and start him up nice full push-up pull that knee up and out to the side just keep it going all turning back and forth try to get as full and unclean emotion if you possibly can is their last round so put 100% effort into it five more seconds and letter back up get ready for that last round of those Squatch acts five more seconds and drop down those feet moving nice and quick I know those legs are gonna be burning like crazy but push through it get the entire 20 seconds done without stopping keeping those hips as low as you possibly can the entire time keep those lungs open trying to think about how bad those legs are burning you only have a few seconds left keep pushing it and let it relax very good job I know those legs are burning like crazy so take a nice long deserved rest and let's go ahead and get ready for our next two exercises we are going to be doing a side oblique raise all training back and forth as well as a star jump I know you're not really looking forward to that star jump but make sure you're pushing through these as hard as you can remember we're trying to burn a thousand calories here so push as hard as possible starting off with that side oblique ray is going to drop down on the ground on that elbow and those feet pull those hips up off the ground as high as you can then alternate over to the other side rolling over to the other side and do the same exact motion lift that hip up and then roll back to the opposite side make sure you never actually let those hips touch the ground so the entire time you're switching from a side plank to a regular plank to a side plank on the opposite side and on each side plank make sure you do that side hip raise all right taking a little bit of a break here when you're doing our star jump next few seconds and start up nice deep squat and then jump as hard as you possibly can exploding getting those legs and arms out as far away from each other as you possibly can as soon as you land back down go right back into that squat nice and deep and then jump as hard as you possibly can again getting those arms and legs back out just a few seconds left and let it relax good job there's our first round down of both those exercises let's go and start a round number 2 with a side oblique raises got three seconds left and start him up nice side hip raise a roll over the other side another side hip raise and roll back make sure you keep those core muscles nice and tight those legs contracted and those arms contracted just keep alternating back and forth just a few more seconds to go keep pushing through it and let it relax nicely done go and stand back up breathe a little bit we got our star jumps coming up next and start them up nice deep squat explode jumping up arms and legs coming out as far away from each other as you possibly can right back down that nice deep squat keep those lungs open breathe as best you can I know those legs and that entire body gonna be screaming at you as loudly as they can to stop but keep pushing through it you have less than five seconds left keep going and let it relax good job that has two rounds down we just have one more of each to go starting back over at the side oblique raises just a few seconds till we start and begin lift those hips up roll over the other side another side hip raise and roll back just keep all turning back and forth make sure those core muscles are nice and tight those legs are nice and tight just focus on that form make sure it's nice and clean got just a few seconds left to go keep pushing through it and let it relax a good job as a last round of that one which means we need to do one more round of our star jump five seconds till we start and start up nice deep squat explode jumping up as hard as you possibly can get those arms and legs out there as wide as possible this is your last round of this you get an extra break after this so push as hard as you possibly can under 10 seconds left to go five more seconds keep going push as hard as you can and let it relax nicely done good job you got a nice and deserved rest again coming up here let's go ahead and get ready for our next group which is going to be a push up Jack and a thigh slap jump now these are both really difficult exercises but remember the harder you push yourself the closer you're going to be to that higher end of the calorie burn I've got just a few seconds left till we start these guys up where we starting off with those push up Jack's got and drop down on the ground and start up those arms come out to your sides of feet come together and a regular push-up position and then push those hands straight up in front of you and those legs come out nice and wide to keep all turning back and forth try to keep that back nice and flat hopping back and forth got five seconds left and let it relax good job it's our first round down of that one we've got thigh slap jumps coming up next five more seconds of rest and started up keep those hands as parallel to the ground as you possibly can and bring those knees up to your hands rather than trying to lean over and bring your hands down to your knees it's gonna be very very tempting I'm even doing it a little bit but try to keep those hands up as high as you can force those knees to come up as high as possible it's a few seconds left and let it relax good job that is one round down of both of those which means we're starting on round number two of our push-up Jack's gonna drop down on the ground and start them up nice quick motion those hands come up above your head as those feet come out those hands come back down straight out from your shoulders as those feet come back together keep hopping back and forth as quick as you can I know that body is really tired but keep pushing through it and let it relax good job going stand back up get ready for our second round of thigh slap jumps and start them up nice quick motion drive those knees as high as you can now if you need to you can double hop like I'm doing here so you give a little bit of a hop in between each time you bring those knees up nice and high otherwise you want it to be harder every single time you drop those feet back down those knees come right back up again no double hop just a few more seconds to go and let it relax good job got another round our last round of those push up jacks five more seconds and start them up those feet out there nice and wide hop those hands and feet back and forth try to make sure you're moving as quickly as you can keeping everything nice and solid you want to make sure you're pushing yourself as hard as possible remember this is your last round of this one so really really push it and let it relax good job guns back up our last round of thigh slap jumps are coming up next you got five seconds until we start and begin get those knees moving nice and quick push as hard as you can there's your last round so try to do just a single hop on this one try not to do a double hop you want to try to push through it as long as you can just moving as fast as possible we're almost done just five more seconds to go relax good job that was the end of that round so go ahead and take your rest I'm getting ready for that next round which is going to be burpees and high knees alright let's go and get ready we got about 5 seconds left until we get started and we're gonna be starting off with those burpees so let's go ahead an get ready and start up drop them down kick those feet out come back up to the top and jump as hard as you possibly can now if you want to make this harder you can add a push up at the bottom if you want to make it easier just take the jump out of the top and just come up to a full standing position whichever version you can hold the entire time got a few seconds left to go just keep pushing it and let it relax good job you've got high knees coming up next five more seconds till we start and begin drive those knees as fast you can moving as quickly as possible feel like you're sprinting get those knees up to at least hip height higher if you can moving those feet as fast as you can stand up on the ball of your foot trying to let that heel actually touch the ground just keep moving we got five seconds left to go keep those lungs open and let it relax good job let's go ahead and get ready for that next round of burpees five more seconds till we start and start it up drop it down kick those feet out right back up again nice hard jump at the top remember like I said if you want to make it harder do a push-up at the bottom if you want to make it easier take the jump out of the top keep pushing through it five more to go no stopping yet and let it relax good job get ready for that next round of high knees five more seconds and start him up drive those knees nice and quick I know those legs are starting to get sluggish they're gonna want to start moving slower on you but force them to keep moving nice and fast driving that knee up to at least hip height running those arms along with it move as quickly as you can stand up on the ball of your foot five more seconds to go keep pushing through it and let it relax good job we only have one more round of each to go starting back over at those burpees and start them up drop down and kick those feet out back up jump as hard as you can keep moving through these as quickly as possible getting as hard of a jump the top as you possibly can this is your last round of this so 100% effort the entire time five more seconds keep pushing through it as hard as you can and let it relax good job you have one more round of those Heinie's five more seconds till we start and begin drive those knees as fast you can get those knees up to hip height moving those feet as fast as possible just keep pushing through it keep those lungs open just keep pushing through the pain I know those legs are screaming at you to stop but just keep going five more seconds and let it relax nicely done take your extra rest nice big deep breath in try to recover as best you can let's get ready for our next round which is going be a crab jackknife crunch and a jumping lunge this is our last two exercises for this hit routine we're moving on to strength next so really really push yourself through this one we've got five seconds till we start up starting off with that crab jackknife crunch just go ahead and drop down on the ground with your hands and feet on the ground face up towards the ceiling get those feet moving so every time you bring a leg up that opposite arm from leg comes up so left arm to right foot right arm to left foot just all turning back and forth keeping those hips up nice and high just five seconds left and let her relax good job go and stand up you've got jumping lunges next five more seconds till we start and begin nice quick motion dropping down to a nice deep lunge every single time hopping those feet back and forth make sure you're all taking every single time without a pause as soon as you drop down into that lunge you're hopping right back in the opposite direction keep it going you've got five seconds left to go and let her relax good job was going to get ready for that second round of the crab jackknife five more seconds go and drop down on the ground and start up left arm to right foot right arm to the left foot just all take back and forth make sure you move nice and slow and under control this is a really easy one to lose balance on so take your time move only as quickly as you can control make sure you get a nice big full range of motion staying that leg out as straight as you can or reaching up towards that toe and let it relax go and stand back up we've got another round of those jumping lunges coming up five more seconds till we start and start them up nice deep lunge jumping back and forth keep that torso straight up and down make sure those lungs are open make sure you're putting as much weight on that front leg as you are in that rear leg make sure it's nice and balanced front to back five more seconds and let it relax good job back down on the ground for that last round of crab jackknife crunch and startup all taking those hands and feet back and forth keep those hips up nice and high make sure you're reaching towards that toe keep that leg as straight as you can at the top ten more seconds just keep those lungs open keep those arms and legs moving five more and let it relax good job cones stand back up we have our last round of the jumping lunges and start up nice deep lunge this is your last round of this hit routine so make sure you're pushing through this as hard as you possibly can nice deep clean lunge make sure you're pushing as hard as you can jump those feet back and forth five more seconds to go and let it relax good job all right you get a nice long break if you want to go ahead and hit pause if you need a little bit more rest otherwise we'll be starting back up in just under a minute you all right I've got just about 20 seconds left let's go ahead and get ready for our strength routine with this one we're doing three groups of two exercises and we're only gonna be doing two sets of ten repetitions each so since we're only doing ten repetitions make sure you're using a really nice heavy weight we're we starting off with a chest press and a bent over wide row for our first two exercises so let's go ahead and get ready for that chest press grab the weight you need if you don't have a bench you can always lay down flat on the ground or use something like a coffee table just improvise if you need to nice full range emotional in those arms press it straight up about that chest those elbows should be coming straight out in opposite directions from one another don't let those elbows start kicking down towards your ribcage you want to pointing out really nice and wide keep those lungs open keep those core muscles contracted make sure that lower back stays flat on that mat don't let that chest tilt that's number eight right there just two more repetitions to go nice for change emotions your last one and let it relax go and drop those dumbbells down let's go and get ready for our next exercise which is going to be a bent over wide row so select the amount of weight you need for that grab those dumbbells again nice flat back you're lean over flat parallel to the ground or as close to as you can get those elbows come up and out to the side so trying to mimic that chest press as much as you can drawing that hand up as high as possible but not pulling it into your chest you want to actually try to keep those hands out underneath that elbow as much as possible again nice flat back slight bend in that knee if you need to just a couple more repetitions and let it relax go and set those dumbbells back up and select that weight you need for that chest press are you switching back to that nice and quick no rest in between basically just as much rest as it is you get from switching from one weight to the next going to lay back down on that bench again if you have one handy and startup arms start straight above that shoulder joint nice and slow kick those elbows out to the side as low as you can comfortably go on that shoulder then press it right back up again just keep those lungs open again try to keep that lower back flat against that mat trying to let that chest tilt up make sure you're keeping it under control as far as speed goes you want to drop those dumbbells down at the same speeds you press them back up a lot of times people have a tendency to drop them down slowly and then press them up really really quick where they're actually doing most the effort you want to have the same speed in both nice and slow and under control just one more repetition and let it relax alright going to set those up let's go and do our last round of the bent over wide row so I'm going to select your weight for that one go ahead and grab those weights let's get ready nice flat back remember bend over straight from those hips slight bend in your knees slowly draw those elbows up and out to the side trying to keep that wrist right at that elbow try not to let it come in towards that chest too much again main thing you want to focus on though is keeping a nice flat back when you're in this position so keep that motion going nice and slow under control make sure you're pulling up as slowly as you're letting those dumbbells back down don't just let those dumbbells drop just one more repetition and let it relax good job go and set those dumbbells up that was the last one of those exercises for that group so we're moving on to our second group which is going to consist of an Arnold press and a dumbbell pullover so you can do that Arnold press either seated or standing and that pullover leg flat down either on a bench or flat down on the ground let's go and start off first with our Arnold press are going to grab your weights for this this is similar to a shoulder press but a little bit harder because it focuses more on the front of that shoulder so you want to make sure you use a little bit less weight if you've never done this before so nice and slow press straight up over your head slowly back down you want to keep those elbows pulled in really nice and close so you're actually not letting those elbows go outside of shoulder width this is a little bit different form that a lot of people use for an Arnold press all it does is forces you to focus a little bit more on the front of that delt or the front of that shoulder now as you're doing this you can see my hands rotate you start with your palms facing towards your chest and then as you press up you slowly rotate those hands facing away from you a full 180 degree turn now you want to make sure you have a nice even rotation to the entire range of motion you don't want to do all that rotation just at the very very top of that range of motion so make sure you have a full rotation to the entire thing and go ahead let it relax drop those dumbbells down let's go and get ready for our next exercise which is going to be a dumbbell pullover you can do this either length flat down on a bench or flat down on the ground whichever is more comfortable or whichever one you have access to and you can do this with one or two dumbbells depending on what's more comfortable to you so make sure you have those arms starting strip above that chest slowly drop them over top of your head and then right back up again make sure that you are using a light enough amount of weight that you can get a full range of motion on this and you can keep those arms almost completely straight you won't have just a tiny bit of a bend in that elbow now make sure you keep there its lungs open and you're not letting that chest arch too much as you can see when my hands go all the way over top of my head you see my back lifts up just a little bit you want to try to minimize that as much as possible by contracting those abs and pressing that lower back flat against that mat by lifting up that chest all you're doing is creating an artificial amount of range of motion you're not actually doing any extra work for those lats so make sure you keep that back flat on that mat or flat on that ground just one more repetition to go and let those eles drop and let it relax let's get ready to start back over into that next round and last round of the Arnold press and go and grab those weights either sit down or stand up make sure that back stays nice and flat contract those ABS those arms come up to that chest palms facing in towards you slowly press up as you rotate that hand then slowly back down into that start position again make sure that back stays completely flat you can have a tendency you want to lean your chest back to make your chest have to help a little bit but you want to keep that chest straight up and down so you're putting all that effort just on those shoulders just keep that motion going nice clean form same pace up is back down making sure you're rotating the same amount to the entire range of motion not just the top just a couple more repetitions keep it nice and clean under control get that chest forward last one and let it relax nicely done it's gonna drop those weights down got one more round of those dumbbell pullovers so once you select your weight go and grab those dumbbells sit down on that bench and lay out flat or lay down on the ground arms start straight above that chest elbows slightly bent drop those arms out over your head remember keep those core muscles a nice contracted pressing that lower back flat against that mat as much as you can trying to keep that chest as stationary as possible trying to let it tilt now make sure you check your breathing you never want to hold your breath you want to either be inhaling or exhaling now if you want to time it with your actual repetitions it's gonna be exhales those dumbbells come back over your chest inhales they fall over your head just make sure that you have a nice clean form you're not letting your dumbbells go out of control you always have control over them never letting those hands stretch over your head further than that shoulder will allow comfortably just a couple more repetitions ago nice clean form keep it under control and let a relaxed good job go and drop those dumbbells back that means that is our last repetition of that exercise that last one of that group which means we're moving on to our next group which is going to be bicep curls and an overhead tricep extension now both of these can either be done seated or standing so it's up to you as which way you do it just make sure you keep that back nice and flat we're going to start off with those bicep curls so select the amount of weight you want to be using for that can either seated or standing you just want to make sure that upper arm stays perpendicular to the ground go ahead and start that curl motion bending only that elbow bringing that hand up towards that shoulder as tight as you can without letting that elbow pull forward now most people when they do a curl they curl it up their shoulder really nice and tight and their elbow kicks forward so the forearm is straight up and down from the ground but you want to keep those elbows tucked back to your ribcage so that upper arm from there where that bicep and tricep actually is you want that part of your arm perpendicular to the ground and straight up and down so that elbow always stays directly underneath that shoulder it forces you to focus on that bicep much much more never let's that bicep relaxed like you do when you let those elbows kick forward and there's your last one right here and we'll let it relax go and drop those dumbbells back off got to select that weight room using for that tricep extensions give me an overhead tricep extension do just one arm at a time so just grab one dumbbell that hand comes straight up over top of your head slight slight bend in that elbow then drop that hand back down behind your head down towards kind of in between those shoulder blades and then press that hand straight back up again only moving from that elbow so that upper arm stays perfectly straight up and down this time that elbow needs to be directly above that shoulder joint try to make sure that you're not squeezing that arm up next to your ear you're not hunting that shoulder or shrugging that shoulder you want to let that shoulder stay completely relaxed down only moving from that elbow contracting that tricep really focusing on getting a tight tight squeeze on the back of that arm and let that one relax when I switch sides same exact exercise just in the opposite arm the other one comes up again bending only that elbow that upper arm stays perfectly straight up and down like I said try to keep that elbow directly above that shoulder the entire time trying to make that upper arm move as little as possible also you want to be focusing on keeping that back really nice and straight again you want to have a tendency to kind of lean back with this one make sure your chest stays straight up and down no tilting up towards the ceiling keep focusing on that form nice clean range of motion get that dumbbell down as low as you can control if you feel like you're limiting your range of motion your elbow stopping at a 90 degree angle then you're using a little bit too much weight so make sure you drop for the next amount of repetitions just gonna drop that dumbbell back on that rack make sure you select the amount of weight you need for that bicep curl grab both those dumbbells again sit down on that bench remember try to really focus on keeping that upper arms straight up and down elbow directly underneath that shoulder the entire time tight tight squeeze pulling that hand up towards that shoulder as tightly as you possibly can without letting those elbows start drifting forward nice flat back kind of pressing that chest out making sure that back stays completely flat and you're not tilting back at all you we're almost done just two more repetitions make sure you're keeping them nice and clean don't let those elbows pull forward I know those arms are getting tired let it relax go and drop those dumbbells down got one more round of those tricep extensions you and let's start up one arm at a time or we're straight above your head dropping that hand down back behind you as much as is comfortable keep that elbow directly above that shoulder joint nice smooth motion full extension on that arm try not to completely lock that elbow out you want to keep just a tiny tenth of a bit of a bend in that elbow so that tricep always stays a little bit engaged and then drop that handle right back down again watch that chest make sure you're staying straight up and down you're not leaning back or tilting that chest up too high almost done and let it relax good job go and switch over the other hand get that opposite arm straight up and down Ben only at that elbow nice full range of motion trying to get that hand down as low as you can now because you're doing this one arm at a time try your best to make sure that you're doing an even range of motion on the left and the right a lot of people have a very very big strength difference from left to right arms and a lot of people want to use two different weights but never ever use two different weights only use the amount of weight that the weakest arm can control so you always want to balance off of that weak arm just keep it going we're almost done it's your last one and let it relax nicely done go and drop that dumbbell off at the end of that group which means we are done with our strength portion of this routine go ahead and hit pause if you need a lexer rest otherwise we'll be starting right back into our next portion in just a little under a minute you all right everybody we've got just about 20 seconds left until we start back into our next portion which is going to be a kickboxing routine we've got six groups of kickboxing combos to go through and we've got ten repetitions on each side for each one of those combinations so we're gonna go through two slow ones first to get you used to the motion and then we're gonna do ten fast repetitions as quickly as you can before we switch sides let's go and get started with our first one there's gonna be two jabs and two crosses so let's go ahead and start with our two slow ones first jab jab cross cross one more slow and ten fast as fast as you possibly can push through it as hard as possible you want to make sure you keep all those muscles to your entire body nice and tensed you want to be working 100% effort the entire time now make sure every single time you throw that punch you don't let that arm go to a complete extension you want to have just a little bit of a bend in that elbow you want to make sure you're pulling that arm back as quickly as possible as well let's go ahead and do two slow motions on the other side and ten fast get them going now make sure you move those arms as quickly as you possibly can keeping all those muscles nice and contract it to your entire body remember the focus of this is to burn as many calories as possible so don't worry about trying to save anything to get the rest of this routine done you want to try to push yourself as hard as you possibly can with every single repetition so that was the end of that round which means we're moving on to our next group which is going to be two knees a jab and a cross over certain are slow ones first and again two knees a jab and a cross all right ten fast I remember you're pushing yourself as hard as he possibly can 100% effort and each one of those punches each one of those knees when you drive that knee up make sure you're contracting those abdominal muscles kind of crunching those shoulders down really really swinging those arms contracting that bicep and tricep pushing that arm out and pulling it back in nice and fast just keep it going we're almost done just two more repetitions to go and let it relax go and switch over to the other side same exact thing on the other side so to slow first two knees jab and cross one more time slow to knees a jab and a cross alright ten fast as hard as you possibly can don't leave anything behind keep it going that is half way right there you got more to go two more your last one and let it relax nicely done as the last one of those we were start over to a new one which this one we're gonna be doing to uppercuts and two hooks again nice slow I forgot uppercut hook hook again slow uppercut uppercut hook hook so 10 fast move it as quick as you can really good a good rotation with that uppercut these kickboxing motions don't just use your arms they don't just use your legs they use every single muscle in your body everything from your neck all the way down into your ankles and your feet so make sure that you are pushing 100% with this and it'll not only tone you up but burn tons of calories while you're doing it one more and let it relax come switch sides again to slow uppercut uppercut hook hook one more slow uppercut uppercut hook hook and stardom ten fast that's halfway done right there keeping going nice quick motion really really rotate those shoulders as you swing those arms swing as much weight as much power into as you can and let it relax good job does it end of that round so let's go ahead and move on to our next group with this one we're gonna be doing a shin block a knee two jabs and an uppercut we're getting a little bit longer so shin block knee two jabs and an uppercut one more time slow shin block knee two jabs and an uppercut so ten fast make sure you're pushing into each one of these motions just like your life depended on it you want a hundred percent effort you want to make sure those muscles are nice and sore nice and tired by the time you're done with this you don't want to leave anything behind you don't want to leave anything for that next routine that next exercise you want to use it all up right here and is our last one right here relax it's gonna switch sides same thing on the other side shin block a knee jab jab and uppercut shin block knee jab jab and uppercut alright let's go and do those 10 fast push into it 100% again never leave anything behind you want to be completely dead by the time you're done with these repetitions that is halfway right there keep pushing through it 100% effort make sure all those muscles are nice and tight and never let them relax keep going one more and let it relax a good job that was the end of that round which means we're moving on to our next group there's gonna be two uppercuts a jab cross jab knee so two uppercuts a jab cross jab and knee one more time slow uppercut uppercut jab cross jab knee all right ten fast push through it you and that is halfway right there keep pushing through it 100% effort each one of those punches each one of those knees make sure you're pushing yourself as hard as you can make sure every single one of those muscles is just burning like crazy by the time you're done you know just one more and let it relax which over the other side slow motion to uppercuts jab cross jab and knee one more time slow to uppercuts jab cross jab and knee all right start into it nice and fast 100% effort really burn those muscles out you and that's half way right there keep pushing through it make sure all those muscles are nice and tense make sure you're pushing those arms and legs 100% every single swing and kick keep pushing through it 100% effort don't leave anything behind we're almost done just a couple more repetitions to go last one and let it relax nicely done that is the end of that round we only have one more round to go this combination is gonna be a jab cross twice two knees and a hook so let's do it two times slow let's go ahead and get ready and slow jab cross jab cross knee knee and a hook one more time slow jab cross jab cross knee knee and hook ten times fast remember last one 100% effort nice go keep going push it as hard as you possibly can 100% effort every single punch every single kick make sure all those muscles are nice and tensed burn as many calories you possibly can good job guys has halfway right there just keep it going keep pushing through it no pausing make sure you're moving those arms and legs as fast as you can 100% effort just a few more last one and let it relax good job switch sides we do the same exact thing over to the other side to slow repetitions one more slow jab cross jab cross knee knee and a hook this is our last one so make sure you push it as hard as you can 100% effort start them up move as quick as possible make sure all those muscles are dead by the time you're done with this keep pushing through it make sure you don't stop try to make sure everything's going as fast as you can while still keeping control that's five down you've got five more to go keep pushing through it you're over halfway just keep those arms and legs moving as fast as you can make sure everything's nice and tight burn as many calories as possible is your last one and let it relax nicely done keep jogging in place active rest and go ahead and let it relax as your water break hit pause if you need a little bit more rest otherwise we're start into our last section of exercise in about a minute you alright everybody we got about 20 seconds left until we start into this last portion of our routine we have a core and cardio routine combination which means we're gonna be doing 45 seconds of a core exercise 15 seconds of rest then 45 seconds of a cardio exercise then another 15 seconds of rest before we start back in now let's go ahead and get started with our core exercise first which is going to be a jackknife crunch they couldn't lay flat down on your back if you have a mat handy good and grab that nice and slow crunch up towards those toes those hands go over top of your head when you drop those legs down towards the ground make sure you have those arms and legs hovering just a little bit off the ground so those abdominal muscles stay contracted the entire time very very slowly crunch up towards the top bring those legs up fully extended straight crunching up towards those toes get those shoulder blades up off the ground as high as you possibly can just keep those repetitions going over and over and over again I've got under 20 seconds left you almost down just five more seconds to go I know those abs are burning but keep pushing through it and let relax gonna kick that mat out of the way go and stand up we got about ten more seconds of rest before we start into our cardio portion and that's going to be a triple jack five more seconds till we start and startup nice quick motion with those arms is a very very similar motion to just a traditional jumping jack the only difference is is when those feet come out you're gonna pause at the middle point of that jumping jacks it was handing me parallel to the ground when those feet come back together you can have those hands over your head then come back down again with those feet come out those hands are parallel to the ground and that last time when those feet come together those arms are down by your sides just keep it going through nice even pace this takes a little bit of concentration and get this done properly especially if you're used to doing just a traditional jumping jack a lot because your body's going to want to go back to that normal pace of a traditional jumping jack so just think about it got just a few seconds left to go just keep pushing through it keep everything nice and rigid just three seconds left and let it relax good job go and grab that mat pull it back in place where you going through our next portion of our core exercise for me doing a side hip raise on the left side only to begin so five seconds start and started up those hips up there nice and high if you want the harder version like I'm doing here you can stack those feet if you want to make a little bit easier bend those knees and go up off of those knees rather than up off of those feet just keep that motion going we're doing a whole 45 seconds on just one side so if those obliques start to give out in you a little bit feel free to drop down to that easier version or if you're already doing the easier version take a pause break for just a few seconds and then go right back into the full version or the half version whichever you can control the most got 15 seconds left just keep pushing through it I know those muscles are burning on you know that oblique on the bottom side and those legs are really tired but keep pushing through it five more seconds relax a good job all right kick that mat out of the way go and stand back up we're gonna get ready for our next round of cardio which shouldn't be a front Jack this time five more seconds and startup hands right up in front of your body straight back down to those thighs make sure you're keeping those hands just about shoulder width apart arms almost completely straight you can have a little tiny bit of a bend in your arm in that elbow but try to keep it as straight as possible making sure all those muscles through your arms and legs are nice and rigid as well as those core muscles just keep pushing through it nice quick pace you don't want to do this just kind of nice and easy you want to actually move pretty quickly with this got 20 seconds left to go you almost done just five seconds left keep going and let it relax get ready for our next round of core exercises which is going to be the same thing we did last time a side hip raise but this time on the right side rather than the left so kick those feet off the opposite side again stack them for the hardest version and start up lift those hips up really nice and high squeezing that shoulder down towards that hip get a nice tight squeeze on that bottom oblique from the base your rib cage the crest of your hip you should also feel it a little bit to the outside of that v from having to push up onto your leg now again if you want to make a little bit easier you can go and bend those knees back and just come up onto that knee rather than coming up all the way onto those feet just keep that motion going just 20 seconds left keep those lungs open keep those core muscles nice and tight you five more seconds to go keep pushing through it and let it relax good job go and kick that mat out of the way go and stand back up for our next jumping jack with this one we're going to be doing a fly jacks those arms in front of your body five more seconds and start up those hands are straight in front of your body coming straight out from that chest shoulder width apart with those feet together and then when you hop those feet apart those arms become straight out to your sides actually stretching those hands back behind the line of your chest just a little bit so they're actually back behind you just a tiny bit then you slap them back together really nice and quick as you pull those feet back together now make sure you're keeping those arms and legs nice and rigid those core muscles contracted the entire time moving as quickly as you can without letting those arms and legs go out of control now you've got under 20 seconds left to go make sure you keep those lungs open moving as quickly as you can five more seconds to go keep those arms going a little bit longer and let it relax good job go ahead and grab that mat again let's go and get ready for our next core exercise which is going to be a back bow it's going to lay down flat on your stomach those arms and legs extend out straight in opposite directions and startup pull those arms and legs up off the ground get them up nice and high tight squeeze in that lower back as well as those glutes that hamstring but make sure you don't bend those elbows or those knees making sure that arm and leg stay completely straight the entire time focusing on getting those thighs up off the ground as high as possible and that chest up off the ground as high as possible make sure you're still looking down towards the ground to protect that neck you don't want to look up towards the wall in front of you and of course just like with all the rest of our exercises don't hold your breath make sure you're either breathing in or breathing out the entire time if you want to time your breathing on this one it's gonna be exhale on the way up inhale on the way back down just 10 more seconds to go almost done just a few seconds left keep it going nice tight squeeze and let it relax good job hon stand back up got mad out of the way we're getting ready for our next cardio portion which is going to be a lunge Jack five more seconds and startup stepping out into a regular lunge position those hands are to come down and clap underneath that leg then as you stand back up those arms come straight back over top of your head so getting just a little extra motion through your arms as well as doing that lunge just to get a little extra cardio out of it make your body have to pump some more blood around burn a few more calories now even though this is a little bit of a different form of lunge you always want to make sure you keep that in form nice and clean with a traditional lunge so make sure that your weight is evenly dispersed between your front and your rear leg and you're taking a really nice deep step as you step out the further you step the harder is gonna be on those muscles and the more muscle development and muscle tone you're gonna get out of it so really take your time to take a nice long step almost done and let it relax good job go ahead and grab that mat again we're going back to another core exercise this time we're gonna be doing a crisscross crunch of laying flat on your back hands back behind your head one leg kicked out straight the other leg pulled up to a 90 degree so that knees directly above that hip and started up crunching back and forth left elbow to right knee right elbow to left knee just alternating back and forth making sure you're getting a really nice tight squeeze on those abdominal muscles pulling those shoulders forward towards those hips the same time as contracting those transverse obliques those rotational obliques crunching yourself across diagonally on each side so make sure you get a really really good tight squeeze all the way through those core muscles and making sure that those legs don't come in pass that hip joint to make it harder don't let that knee come and pass that hip joint if you want to make it a little bit easier go ahead and let that leg drift in a little bit by keeping that leg out away from you it's forcing those muscles through those abdominal muscles and those hip flexors to have to work a lot harder you've got just a few seconds left and let it relax good job good kick that mat out of the way we've got another round of cardio coming up this time we're we doing a hiney Jack nice quick motion bring those hands underneath your knee every single time you bring in the up and start up nice quick motion hands start above your head draw one leg up as your hands come down underneath that leg then drop that foot back downs those hands come back up over your head then bring that other leg up as your hands come back down again just all sitting back and forth almost kind of a skipping motion with those feet make sure you're get a really nice big full range of motion on those arms keeping those legs and arms nice and rigid as well as contracting all of those core muscles make sure you're moving as quickly as you can while still keeping control make sure everything's nice and rigid got under 15 seconds left to go just keep those arms and legs moving just five seconds left keep those arms and legs moving nice quick motion and let it relax good job go and grab that Matt we've got another core exercise coming up is actually our last core exercise and is going to be a Russian twist sitting on that tailbone rotating left to right give it a nice flat back and start up so you want to lean back as far as you possibly can now if you want to make this a lot harder you can do what I'm doing here and you actually keep those feet hovering off the ground makes a lot more difficult for those core muscles and those leg muscles of control if you wanted to be a little bit easier go and let those heels touch down gives you a little bit more control over that motion however the main thing you want to focus on is keeping a perfectly flat back and rotating left to right as far as you possibly can the further you lean back the more those transverse obliques those rotational obliques have to work and the further forward you lean the less those abdominals have to work so make sure you're picking the version that is not only a combination of the one you can control the best but also the one it's also giving you the most challenge so I've got just a few more seconds to go and let it relax good job go and kick that mat out of the way that was our last core exercise she means we have one more cardio exercise ago which is gonna be just a regular traditional jumping jack got five seconds until we start and startup nice quick motion keep those arms and legs completely rigid make sure they're completely under control the entire time moving as quickly as you can while still being under control keeping all those core muscles nice and tight as well keep those lungs open make sure you're not holding your breath moving those feet in and out as quickly as you can kind of stand up on the ball of your foot to make those calves have to work the most as well just 20 more seconds to go keep that motion nice and smooth under control keep that pace nice and even the entire time just five more seconds to go keep that motion going and let a relaxed good job that was the end of that cardio which means the only thing we have left to do is a cool down and stretch now with this we're going to be going through 12 different exercises and we're holding each position for about 12 seconds each so let's go ahead and get ready to start into this cool-down and our first exercise is going to be a boxer shuffle so get those feet moving stay up on the ball of your foot we don't want that heart rate to drop quite yet so we're just gonna move those feet around a little bit try to keep it up a little bit higher while that heart rate very slowly drops back down so just a little bit longer we're switching on to walk in place next just nice and slow move those feet back and forth basically just not wanting to completely stop yet keep that blood pumping around those legs trying to get that Harvey to drop really nice and slow and we're gonna be switching off to a standing hamstring stretch next so we're starting with your left leg locked out straight your right leg over top stretching down towards that toe so you should be feeling this only in that left leg maybe a little tiny bit in the right but primarily only in that left side where switch sides here in just a second and switch those feet so that left leg is gonna come over top of your right your right legs and be nice and straight so again feeling it in their right leg this time for that hamstring the back of that thigh possibly up into your glute maybe even into your calf is well and behind that knee and go and switch into a quad stretch of standing up one foot comes back pulling that heel to your butt pull that knee back behind you while still keeping that chest straight up and down if you need to let your balance support then you can always put your hand up against a wall or in the back of a chair try to use it as little as you can go to switch sides that opposite leg comes up squeezing that heel to your butt pulling that knee back behind you chest straight up and down should feel a stretch the front of that thigh maybe even a little bit into the front of that hip and go and let that relax inside thigh and arm stretch so inside thigh stretches me one leg out the other leg kicked off the side bent leaning back towards that straight leg you should feel it on the inside of that thigh that straight leg then pulling that same arm across your body to stretch across that shoulder blade go to switch sides same exact thing on that opposite leg and opposite arm just stretching that hip down towards that straight leg trying to push it down towards the ground so you should feel that stretch of that inside thigh then pulling that arm across your chest good stand up one hand on the wall fingers facing back behind you stretching away from that hand if you're feeling it more in your bicep than you on your chest and then roll that hand so that inside of that elbow is pointing up towards the ceiling you should feel it more in your chest and go and switch sides again fingers facing back behind you hand on that wall rotate that hand away and rotate those shoulders away from that hand five more seconds and let it relax go switch off to a calf stretch so down in a push-up position one foot over top of the other really stretching that heel down towards that floor as much as you can pushing back towards those feet with your hands so kind of pushing into those hands let's go to switch sides that opposite foot comes down the opposite leg goes over top pressing that heel down into the ground five more seconds and go and sit down we do a seated hamstring stretch one leg kicked out nice and straight the other one tucked in nice and close as close as is comfortable then you reach down towards that foot with that same arms leg that's straight that other arms come up and out to the side stretching to that torso so you should feel this on your hamstring and that torso go ahead and switch sides that opposite leg goes out tuck that opposite leg in hand comes up over your head stretch that torso stretch that hamstring five more seconds and switch it to a supine torso rotation so laying flat on your back you're gonna rock those legs off to the side if you want a little bit more stretch extend one leg that bottom leg out straight that top leg over top to kind of let it roll over a little bit more just make sure those shoulders stay flat against the ground go and switch sides lay that knee over to the other side again make sure those shoulders are flat against the ground the entire time is more about how far you can roll those hips while still keeping your shoulders on the ground and go and switch to a deep glute stretch one leg comes up over top of the other gonna grab behind that five squeezing it as close as comfortable now whichever leg is over top that's the one you should be feeling it in you should be feeling it deep into that hip socket that butt muscle of that leg over top and go and switch sides same thing on the other side so again whichever leg is over top that's the one you can be feeling the stretch in deep down inside that glute of that leg and let it relax gonna roll over onto your stomach we're into a cobra stretch next hands down by the base of your ribcage arch up as high as it's comfortable you might not be able to completely lock those elbows out but that's your end goal trying to stretch that chest back as much as possible and sit back into a child's pose is our last one stretching those hands out away from you five more seconds breathing normally and let it relax good job that was our last stretch of the routine last exercise which means this workout is complete good job

Channel: FitnessBlender

Views: 2,205,433

Rating: 4.9114642 out of 5

Keywords: 1000 calorie workout video, 1000 calorie workout, burn 1000 calories, 1000 cal workout, fitness blender, fitness, blender, fitness blender 1000 calorie, workout to burn 1000 calories, burn 1000 calories at home, workout videos to burn 1000 calories, 1000 calories workout, hiit, hiit training, abs, strength training, cardio, hiit cardio, hiit and abs, abs workout, total body workout, kickboxing workout, kickboxing, cardio kickboxing, Workout, Muscle, Loss, Exercise

Id: ubT6qNnUmQw

Length: 64min 26sec (3866 seconds)

Published: Mon Sep 16 2013