The 1000 calories HIIT challenge is a serious set of workouts that are pretty hard for performing. The exercises are divided into two groups. The intensity must be on the very high level if you want to accomplish the goal. And a goal is: burning 1000 calories for and hour.

What does that mean? That means that you will have to work and work really hard. You need to be disciplined and the most important: not to give up so easily. If it gets pretty hard, you could always take a break.

All you need is just a 20-pound kettlebell, and a stepper or a chair.In the case you’re a beginner and you don’t have any weights, that’s not a problem. The 1000 calorie HIIT workouts are intense enough so you will no need of any weights, anyway.

1000 Calorie HIIT Workout 

These are the 10 different exercises of 40 seconds work and 20 seconds high knees. No rest between the exercises.

  1. 40 sec burpees + 20 sec high knees
  2. 40 sec kettlebell swings + 20 sec high knees
  3. 40 sec jumping jacks + 20 sec high knees
  4. 40 sec spiderman push-ups + 20 sec high knees
  5. 40 sec jump squats + 20 sec high knees
  6. 40 sec mountain climbers + 20 sec high knees
  7. 40 sec plank to push-up+ 20 sec high knees
  8. 40 sec alternating lunges + 20 sec high knees
  9. 40 sec step box jump (use your stepper or a chair to jump on it) + 20 sec high knees
  10. 40 sec plank jacks 40 sec + 20 sec high knees


Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.
In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.
Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)
Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.
Complete 1 full push up.
Jump your feet forward to just behind your hands.
Use an explosive motion to push through your heels and return to the start postion.

Kettlebell Swing

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1. Stand shoulder distance apart with the kettlebell in the space of your two feet with the handle in a horizontal position.

2. Reach down and bend your HIPS so they push back and pick up the kettlebell.

3. Keep your shoulders down and back , your chest up and your back neutral the entire time.

4. As your stand up squeeze your glutes, your hips move forward and engage your abs as you swing up with straight arms.

5. Gravity will pull the kettlebell down as you sit your hips back and power up to swing back up!

Jumping Jacks

Rezultati i imazhit për Jumping Jacks

1. Stand straight with your feet together and hands by your sides.
2. Jump up, spread your feet and bring both hands together above your head.
3. Jump again and return to the starting position.
4. Repeat until set is complete.

Keep the knees slightly bent and land softly on the balls of your feet. Engage your core and glutes and maintain your knees in line with your hips and feet. Keep your arms extended and your elbows loose during the entire exercise and maintain a steady and smooth breathing pattern.
Spiderman Push-up

Image result for Spiderman Push-up
Go into a standard push-up position, supporting your weight on your toes and hands. Your back is flat and your core is tight. Your hands should be directly beneath your shoulders.

Lower yourself into a push-up. Focus the tension in the chest.
As you descend, bring your right leg up and to the side. Try to touch the knee to the elbow. As you push yourself back up, return the leg to its original position. Repeat with the other side.

Jump Squat

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Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
Cross your arms in front of your body, place your hands behind your head or at the sides of your head.

Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
Keep your back straight at all times.

Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
Pause for a count of one.
In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
At the same time extend our arms out above you.

Land with your knees slightly bent to absorb the impact.

Mountain Climbers

The DO's and DON'T's of the Mountain Climber Exercise - Rejuvage

1. Start with your body in a straight line and your hands slightly wider than shoulder-width apart. Keep your toes and balls of the feet touching the floor.
2. Bring one knee up toward the center of your stomach and then quickly alternate between legs.
3. Continue alternating until set is complete.

proper form and breathing pattern
Maintain a plank position during the entire exercise, keep your core engaged, your hips low and your body in a straight line. It’s important to maintain proper alignment to get the most out of the exercise. Don’t sacrifice the form for the speed and try to breathe as slowly as possible

Plank to Push-up

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Start in the plank position with your elbows shoulder-width apart.
Press yourself up from the floor one arm at a time into a push-up, maintaining your body in a straight line.

Slowly return to the starting plank position the same way, one arm at a time.
Repeat the movement alternating sides.

Jumping Alternating Lunges

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1. Take a large step backward and lower your hips, so that your back knee is just above the floor, and your front thigh is parallel to the floor.
2. Jump into the air and switch leg positions.
3. Jump again and return to the starting position.
4. Repeat the exercise until set is complete.

Keep your core tight, your shoulders down and push the movement from the heel of the front feet. Exhale as you jump and land softly on the toes of the back leg and on the heel of the front leg.

Box Step

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Find a step, stool, or box (or aim toes at an imaginary step) and lightly tap your left toes to the box, then jump to switch feet, bringing the right toes up (above).
Don’t stop at just 2.5 minutes, though. Besides upping your total calorie burn, longer exercise helps you stay healthy and prevent disease. Aim for at least 150 minutes a week; here are five ways to make sure you hit that number.

Plank Jacks


1. Start in a push up position with your feet together.
2. Hop your feet as far as you can and land softly on your toes.
3. Jump again to bring your feet back together and repeat.

Don’t let your hips drop, keep your spine stable and try to maintain a slow and steady breathing pattern. Pull your abs in tight and keep a straight line from your shoulders down to your ankles.