Splurged on Thanksgiving dinner? No worries! Here is a workout to get your body sweating, heart pumping, and your adrenaline rushing! The 1,000 Calorie At-Home Workout!
The 1,000 Calorie At-Home Workout
It won’t be easy!
If you physically are not conditioned to complete this workout in one sitting, then please do not try. Do each move fully and vigorously, to your ability.
Repeat the following set three times with one minute of rest in between the sets.
Warm Up: 10 Minute Jog/Sprint Intervals (jog 1 min, sprint 1 min, repeat)!
Cool Down: 10 Minute Jog/Walk Intervals (jog 1 min, walk 1 min, repeat)
100 Jumping Jacks
An adult doing 100 jumping jacks will burn off a maximum 200 calories!
Quite interestingly, you can get an effective cardio workout and burn quite a few calories with jumping jacks. However, when you ask about jumping jacks calories, it is important to consider some other factors, such as the number and the intensity of jumping jacks.
How fast you perform jumping jacks will have a direct impact on how many calories you lose in a session. Your body weight will have an impact as well. Most adults can burn 100-200 calories by doing 100 jumping jacks!
If one individual weighs 160 lbs. If he/she does jumping jacks for 30 minutes he/she will burn 164 calories approximately. This means a person will burn 5.4 calories per minute.
100 Mountain Climbers
After you’ve pushed through a set or two of mountain climbers, you’re sure you’ve burned off all your breakfast calories. And maybe some from lunch, too. This intense exercise, in which you get into the top of a pushup and quickly alternate stepping your feet to your hands, does burn loads of calories.
But sustaining mountain climbers for more than just a minute or two is incredibly challenging. Combine mountain climbers with other calisthenics, such as jumping jacks, body-weight lunges and burpees, to burn around 300 calories in 30 minutes.
A smaller person burns fewer calories doing mountain climbers than a larger person. If you do a 60-second set of the climbers, expect to burn about 8 calories if you weigh 125 pounds, 10 calories if you weigh 155 pounds and 12 calories if you weigh 185 pounds.
This is the basic motion of all the variations! You begin with a push up position, then you need to bring your knees toward your chest. You should keep the straight posture of your lower back during the motion, and bring as forward your knees as possible. Focus on your abs muscles. You should feel how they are working.
You want strong, defined abs, and you’re willing to work hard for them, right? Then get on the floor and bust out this 100-rep crunch workout. This circuit involves five crunch variations. Do 10 reps of each and repeat this 50-rep circuit twice.
Or for an even more intense ab-burn, do each exercise for 20 reps and do all 100-reps at once. If this is more than your abs can handle, just do five reps of each and repeat that 25-rep circuit four times, taking breaks when you need to.
Squats are the ideal exercise for any lifestyle! They don’t require any equipment (although you can add weights if you want for an extra challenge) and they don’t command any space. You can easily do squats right at your desk! The squat challenge is very basic—on the first day, you complete 50 squats and every day after, you add on more squats until you do 250 squats on day 30. Every fourth day is a rest day.
It doesn’t take long for you to see a transformation in your body—all you need is 30 back-to-back days. The 30-day squat challenge is very popular in getting the butt and thighs that you want. It will definitely push you to your limits, but the rewards are endless!
The limitations to this is that your body gets used to the same exercise routine and intensity after some time. Hence, it is important to constantly adjust your workout routine in order to bring your fitness level to a greater height!
The burpee is a full body workout used as an aerobic exercise and in strength training. Burpee increases your agility, strength, and coordination. Make your body a fat-burning machine. According to science, high-intensity exercises like burpees burn up to 50% more fat than moderate exercising. They even speed up your metabolism throughout the day.
Start with a goal!
This goal can be to do 50 burpees straight if you can’t do that just yet. Or it might be a time for how fast you can do 50 burpees. Most women I know can’t do 50 burpees straight so that would be a great goal for day 50 if not before.
Then you can finish your burpess another time during the day when you have the time.
Scientific studies say that high-intensity workout intervals burn 8-14 calories per minute. It is essential to push yourself as far as you can to ensure that you burn maximum calories per minute. If you weigh 155 lbs and do burpees nonstop for one hour you can burn more than 563 calories.
5 Minutes of Jumping Rope
Burpees make your body a fat-burning machine. According to science, high-intensity exercises like burpees burn up to 50% more fat than moderate exercising. They even speed up your metabolism throughout the day. The intensity and the number of muscles needed to perform this exercise result in a large caloric expenditure. By doing these exercises, you burn more calories than you consume which result in weight loss!
Like I already mentioned, adding burpees to your workout routine will bring you tons of benefits and whip you into shape quicker than you ever thought possible.
5 Minutes of High Knees
High knees combine the typical running motion with exaggerated knee lifts. They are often used by runners and other athletes to improve running form as well as lower body speed, power, and flexibility. Perform high knees as a component of your warm-up or prolong the exercise and add them to your workout routine to really get your heart rate going.
There are several variations of the high knees exercise you can implement into your fitness routine.
Basic high knees can be performed while running in place or moving over a distance. Stand in place with your feet hip-width apart. Drive your right knee toward your chest and quickly place it back on the ground. Follow immediately by driving your left knee toward your chest.
Continue to alternate knees as quickly as you can. If you are incorporating this exercise into your warm-up, begin with slower, controlled movements to prevent a pulling a muscle. Perform this exercise for a designated amount of time or over a specified distance. For example, you could run in place with high knees for one minute or run 30 feet with high knees.
The high knee march is similar to the steam engine exercise but is a more dynamic movement.
Stand with your feet slightly apart, your weight concentrated in the balls of your feet and your arms relaxed at your sides. Lift your left knee high while bringing your heel toward your glutes and keeping your toes up. Drive your leg back toward the ground, taking a small step forward. Repeat the movement with your right leg. Continue to march until you have covered a desired specified distance.