# Effective 1000 Calorie HIIT Workout To Get In Shape Fast

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This HIIT workout is more like a challenge because is not easy and not everyone can do it. It is intense and very effective. It lasts for 1 hour and is divided into 3 parts.

The first and the last part are the same and each part lasts for 20 minutes. For this amazing workout program, you will need stepper or a chair, and a 20-pound kettlebell. If is too intense for you the weights are not necessary.

1000 Calorie HIIT Workout Part 1

There are 10 different exercises of 40 seconds work and 20 seconds high knees, so there’s no rest.

1. Burpees 40 sec + 20 sec high knees

2. Kettlebell Swings (or another round of Burpees if you don’t have weights) 40 sec + 20 sec high knees

3. Jumping Jacks 40 sec + 20 sec high knees

4. Spiderman Push-ups 40 sec + 20 sec high knees

5. Jump Squats 40 sec + 20 sec high knees

6. Mountain Climbers 40 sec + 20 sec high knees

7. Plank to Push-up 40 sec + 20 sec high knees

8. Alternating Lunges 40 sec + 20 sec high knees

9. High Box Jump (use your stepper or a chair to jump on it) 40 sec + 20 sec high knees

10. Plank Jacks 40 sec + 20 sec high knees

1000 Calorie HIIT Workout Part 2

There are 10 different exercises of 50 seconds work and 10 seconds rest.

1. Sumo Dumbbell Squat (or just Sumo Squat if you don’t have weights) 50 sec + 10 sec rest

2. Plank to Push-up 50 sec + 10 sec rest

3. Right Leg Glute Bridge 50 sec + 10 sec rest

4. Lunge and Front Kick (right leg) 50 sec + 10 sec rest

5. Left Leg Glute Bridge 50 sec + 10 sec rest

6. Lunge and Front Kick (left leg) 50 sec + 10 sec rest

7. Weighted Glute Bridge (or just Glute Bridge if you don’t have weights) 50 sec + 10 sec rest

8. Weighted Lunge Twist (or just Lunge Twist if you don’t have weights) 50 sec + 10 sec rest

9. Weighted Glute Bridge again (or just Glute Bridge if you don’t have weights) 50 sec + 10 sec rest

10. Jackknife Sit-ups 50 sec + 10 sec rest

Source: Gym Guider