The 1,000 Calorie Workout

In yesterday's article, you learned 5 different ways that you can burn 1,000 calories in a workout...

Today, I'd like to share a workout with you that will do just that...

This will take about 30-40 minutes... However, doing workouts like this just a few times a week will make a HUGE difference in the results you see.

In this workout, we'll be doing a few different circuits, specifically designed to help you get the most out the workout...

Circuit #1, we will be super-setting with "non-competing" exercises.

Circuit #2, we will be using density training (getting as much work done in a given period of time).

Circuit #3, we will go back to another super-set, but this time you will get less rest.

Finally, you will be doing some sprints :)

Here's the workout:

Circuit #1:

Perform each exercise back to back with no rest in between. Rest 45-seconds between full rounds and complete 3 total rounds.

1A) Bodyweight Squats: 12 reps
1B) Pushups: 12 reps
1C) Reverse Alternating Lunges: 8 reps each side
1D) Pull-Ups or Bodyweight Rows: 8 reps
Rest 45-seconds between rounds and complete 3 total rounds. Do not rest in between exercises.

Circuit #2:

Do 20 seconds per exercise with 10 second rest (this = 1 round). Do all rounds of each exercise before moving to the next. Rest as needed between exercises...

2A) Bodyweight Rows or Chin Ups – 4 rounds of 20-10
2B) Squat to Squat Jump – 8 rounds of 20-10
2C) Close Grip Pushups – 4 rounds of 20-10
2D) Jump Rope – 8 rounds of 20-10

For circuit #3, I want you to complete 2 more rounds of circuit #1. This time, however, you only get 30-seconds of rest between full rounds (instead of 45-seconds).

I want you to see how much of a difference that 15-seconds makes...

Circuit #3:

Perform each exercise back to back with no rest in between. Rest 30-seconds between full rounds and complete 2 total rounds.

3A) Bodyweight Squats: 12 reps
3B) Pushups: 12 reps
3C) Reverse Alternating Lunges: 8 reps each side
3D) Pull-Ups or Bodyweight: 8 reps
Rest 30-seconds between rounds and complete 2 total rounds. Do not rest between exercises.

Big difference with the shorter rest periods, right? 

Finally...

Circuit #4:

Complete 6 50-yard sprints, resting as needed in between each sprint.

DONE!

As you can see, we are packing in a lot in a very short period of time. However...

Depending on how much rest you take, this should only take about 30-40 minutes and you'll burn 1,000+ calories!

Like I said, a few workouts like this a few times per week will go a long way!

And on the NEXT PAGE, you're going to learn about the workouts we use to burn A TON of calories WITHOUT boring cardio. So click the 'NEXT PAGE' button below to see how...

How To Do The Exercises...