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.

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