Weight Loss Workout At Home - Burn 1000 Calories Workout

Weight loss workout at home to burn 1000 calories without equipment. Fat burning cardio workout to transform your body and get in shape.

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Workout Info

Calorie Burn: 614 - 1024

Workout Duration: 64 Minutes

Workout Type: weight loss

Exercise Frequency: 4 Days a Week

Body Focus: Total Body

Workout Infographic

Step by Step Exercise Routine

Round's Start: Repeat 2 times

1 Jump + leg rotation 30 seconds

Rest: 10 seconds

2 One Leg Wall Squat 30 seconds - Left 30 seconds - Right

Rest: 10 seconds

3 Diamond Push up 30 seconds

Rest: 10 seconds

4 Crunch + Lateral punch 30 seconds

Rest: 10 seconds

5 Squat + Rear lunges 30 seconds

Rest: 10 seconds

6 Squat + Leg rotation 30 seconds

Rest: 10 seconds

7 Triceps dips on floor 30 seconds

Rest: 10 seconds

8 High Plank 30 seconds

Rest: 10 seconds

9 High knee run + Front punch 30 seconds

Rest: 10 seconds

10 Side lunges without step 30 seconds - Left 30 seconds - Right

Rest: 10 seconds

11 Dive Bomber Push-Ups 30 seconds

Rest: 10 seconds

12 Side plank hip lift 30 seconds - Left 30 seconds - Right

Water Break 15 seconds

Rest: 10 seconds

13 Jumping Jacks + Lateral Punch 30 seconds - Left 30 seconds - Right

Rest: 10 seconds

14 Pulsed Frog squat 30 seconds

Rest: 10 seconds

15 Push Up With Open Arms 30 seconds

Rest: 10 seconds

16 Crunch 30 seconds

Rest: 10 seconds

17 Side lunges + front lunges 30 seconds - Left 30 seconds - Right

Rest: 10 seconds

18 Squat + butt kick 30 seconds

Rest: 10 seconds

19 Triceps dips + Kick 30 seconds - Left 30 seconds - Right

Rest: 10 seconds

20 High plank + Donkey kicks extended leg 30 seconds

Rest: 10 seconds

21 High Knee Run 30 seconds

Rest: 10 seconds

22 Side lunges with ankles touch 30 seconds

Rest: 10 seconds

23 Five Tibetan 30 seconds

Rest: 10 seconds

24 Side plank hip lift 30 seconds - Left 30 seconds - Right

Water Break 15 seconds

Rest: 10 seconds

25 Jump Jump Front Punch 30 seconds

Rest: 10 seconds

26 Pulse single leg sumo squat 30 seconds - Left 30 seconds - Right

Rest: 10 seconds

27 Inclined Push up 30 seconds

Rest: 10 seconds

28 Crunch with Ankle Touch 30 seconds

Rest: 10 seconds

29 Standing Hip Abduction + Back Cross Lunge 30 seconds - Left 30 seconds - Right

Rest: 10 seconds

30 Squat 30 seconds

Rest: 10 seconds

31 Triceps Dips 30 seconds

Rest: 10 seconds

32 Low Plank 30 seconds

Rest: 10 seconds

33 Running Jack 30 seconds

Rest: 10 seconds

34 Side lunges 30 seconds - Left 30 seconds - Right

Rest: 10 seconds

35 V Push up 30 seconds

Rest: 10 seconds

36 Plank with Side Hip Abduction 30 seconds - Left 30 seconds - Right

Water Break 15 seconds

Round's End: Repeat 2 times

COOL DOWN

Rest: 5 seconds

37 Standing hamstring Stretch 40 seconds

Rest: 5 seconds

38 Standing Quad Stretch 20 seconds - Left 20 seconds - Right

Rest: 5 seconds

39 Arms, Shoulders and Dorsal Stretches 20 seconds