We hit another milestone, and that means we get to celebrate by pushing ourselves with another epic 1000 calorie workout! Thank you to everyone who makes up the fantastic Fitness Blender community - we'll save the gushy stuff for later on the page because I know you're here for a good sweat, but we will just say that we could not do any of this without you.

This workout uses a combination of high intensity interval training (HIIT), total body strength training, cardio, core, and more. Both warm up and cool down are included and the only thing you need is a set of dumbbells.

Related: Check out our workout programs for best results

In this workout, one of us does a high impact/advanced version, while the other demonstrates a more intermediate/low impact version. Follow along with the version that best suits you, keeping in mind that you can actually go back and forth between the two different versions as you need to to properly push yourself. Remember the balance between challenging yourself and listening to your body.

We just released a brand new 4 Week Meal Plan - Eat Real Food and Feel Great

Our 1000 calorie workout videos are intense, but they actually tend to be slightly less intense than some of our 25-45 minute workout videos. Because we're pushing ourselves for so long, these 1000 calorie challenges actually end up becoming more of an endurance challenge. It's fantastic for burning fat and increasing overall stamina, but because the workout places heavy demand on the body, you will not want to do this workout more than 3 times a week - keep in mind that more is not necessarily better when it comes to exercise; rest is important and too much intense activity can actually end up backfiring and getting you further from your goals.

Grab your dumbbells, turn on some music that motivates you and get ready to work hard!

This workout includes:
- Warm up
- HIIT
- Strength
- Abs and Cardio 
- Cool down and stretch

Equipment:
- Dumbbells
- Exercise Mat (optional)
- Weight Bench (optional)

Warm Up/Cool Down:
- Both Included

Warm Up: (5 Minutes) 
- Boxer Shuffle
- Toe Touch to Overhead Reach
- Side Step Arm Cross
- Toe Touch Sweeps
- Alternating Warrior
- Leg Swing Toe Touch (L)
- Leg Swing Toe Touch (R)
- Squat w/ Alternating Knee
- Lunging Push Pull
- Up and Outs
- Jumping Jack /  Front Jack
- Lunge + Front Kick

HIIT: (20 Minutes; 20 On 10 Off AB,AB) 
- Jumping Lunge
- Walk Down

- Star Jump
- Side Lunge Toe Touch

- Squat Jacks
- Switch Foot Runners

- Burpee
- Squat Pops

- High Knees
- Squat Jack Jump Squat

---- Water Break ----

- Curtsy Lunge Jumps
- Plank to Push Up

- Rocket Squats
- Lateral Jumps

- Mt. Climbers
- Plank Jacks

- Lunge to Squat Jumps
- Sumo Squat w/ Kick

- Power Skips
- Jumping Jack

----- Water Break -----

Strength: (30 Minutes; 45 On 15 Off AB, AB, AB) 
- Chest Fly
- Reverse Fly

- Ventral Raise
- Pullovers

- Overhand Curls
- Overhead Tricep Extension w/ Palm Down

- Straight Leg Deadlift
- Alternating Side Lunge

- Squat
- Curtsy Lunge

----- Water Break -----

Abs and Cardio (20 Minutes; 45 On 15 Off AB, AB)
- Toe Touch Crunch
- Side Lunge Toe Touch w/ Jump

- Russian Twist
- Squat + Front Kick

- Back Bow
- Alternating Knee

- Criss Cross Crunch
- Quick Foot Burpee

- Plank
- Static Squat Reverse Lunge

----- Water Break -----

Cool Down (5 Minutes)
- Boxer Shuffle
- Toe Touch
- Standing Quad Stretch
- Inside Thigh w/ Over Head Tricep Stretch (L)
- Inside Thigh w/ Over Head Tricep Stretch (R)
- Wall Chest Stretch (L)
- Wall Chest Stretch (R)
- Down Dog
- Cobra
- Shell

Thank you for 4 Million Subscribers! And over 600 million "Workout Complete" screens earned. Thank you Fitness Blender Family for always cheering us on and for trusting us with your workouts. We love working with you/for you and we still feel like we're just getting started - lots of good stuff coming your way. Here's to another million! K&D

All of Fitness Blender's growth has been from word of mouth - you guys are a very important part of us being able to keep our website and workouts free.

If you enjoy this challenge and want more like it, let us know & please share with friends & family. If you're looking for a challenging and effective home workout program, check out our 4 & 8 Week Workout Programs that lay everything out for you in a detailed, foolproof format.

Make sure to Subscribe to Fitness Blender on YouTube so that you get alerts for new workouts - we will put out a new 1000 calorie workout once we hit 5 million subscribers, so spread the word!