Burn 1000 Calories At Home With This 45 Min Cardio HIIT Workout (Full Body, No Equipment)
64K views · Sep 17, 2026 · Sports
Comments · 25
@majahall7508 · 13 days ago
I agree with other comments that it won’t burn 1000 calories BUT I made it to the end and I am a sweaty mess. It was a little disappointing seeing that the sets were just repeats of the first recording, I find it more inspiring when you can tell the coach is doing the whole thing with you. Regardless, good sweaty burn for sure.
10
@Oldwestknight · 2 weeks ago
Nobody is burning 1000 calories in 45 minutes doing this. Not that these are bad exercises but youre looking at maybe 2-300 calories
32
@HealthyLiving-MadeSimple · 8 days ago
Thank you.
@TN-underthe-Moonlight · 2 weeks ago
Thank you so much for bringing the world such positive vibes 💜
1
@emmamajor5437 · 2 weeks ago
Thanks!
1
@AnnaChrsti · 12 days ago
Thank yuo so mach🎉🎉
@rekhanair3135 · 2 weeks ago
Thankuu ❤
1
@Jeremy_frenzy · 13 days ago
⭐ WARM UP (<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=26">0:26</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=184">3:04</a>) <br>🟦 ARM / UPPER BODY <br>Arm Swings & Shoulder Rolls — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=33">0:33</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=58">0:58</a> <br>🟧 LIGHT CARDIO <br>Step Jacks — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=59">0:59</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=89">1:29</a> <br>🟩 LOWER BODY <br>Bodyweight Squats — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=89">1:29</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=120">2:00</a> <br>🟪 MOBILITY / STRETCH <br>Forward Fold — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=122">2:02</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=152">2:32</a> <br>🟫 PRIME / ACTIVATION <br>Light Jumps — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=156">2:36</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=184">3:04</a><br> <br>🔴 CIRCUIT 1 — 3 ROUNDS (<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=193">3:13</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=721">12:01</a>) <br>🟥 ROUND 1 (<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=193">3:13</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=361">6:01</a>) <br>Side to Side Run — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=193">3:13</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=241">4:01</a> <br>Side to Side Lunge — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=251">4:11</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=301">5:01</a> <br>Plank Shoulder to Toe Tap — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=305">5:05</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=361">6:01</a> <br>🟥 ROUND 2 (<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=361">6:01</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=541">9:01</a>) <br>Side to Side Run — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=361">6:01</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=409">6:49</a> <br>Side to Side Lunge — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=409">6:49</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=459">7:39</a> <br>Plank Shoulder to Toe Tap — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=463">7:43</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=519">8:39</a> <br>🟥 ROUND 3 (<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=541">9:01</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=721">12:01</a>) <br>Side to Side Run — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=541">9:01</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=589">9:49</a> <br>Side to Side Lunge — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=589">9:49</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=639">10:39</a> <br>Plank Shoulder to Toe Tap — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=643">10:43</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=699">11:39</a><br> <br>🟧 CIRCUIT 2 — 3 ROUNDS (<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=724">12:04</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1263">21:03</a>) <br>🟧 ROUND 1 (<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=724">12:04</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=900">15:00</a>) <br>Jumping Jacks — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=724">12:04</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=782">13:02</a> <br>Step Back Lunge to Knee Drive — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=791">13:11</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=842">14:02</a> <br>Walkout Push Up — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=854">14:14</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=900">15:00</a> <br>🟧 ROUND 2 (<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=900">15:00</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1080">18:00</a>) <br>Jumping Jacks — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=900">15:00</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=958">15:58</a> <br>Step Back Lunge to Knee Drive — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=967">16:07</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1018">16:58</a> <br>Walkout Push Up — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1030">17:10</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1076">17:56</a> <br>🟧 ROUND 3 (<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1080">18:00</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1263">21:03</a>) <br>Jumping Jacks — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1080">18:00</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1138">18:58</a> <br>Step Back Lunge to Knee Drive — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1147">19:07</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1198">19:58</a> <br>Walkout Push Up — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1210">20:10</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1256">20:56</a><br> <br>🟩 CIRCUIT 3 — 3 ROUNDS (<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1293">21:33</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1835">30:35</a>) <br>🟩 ROUND 1 (<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1293">21:33</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1475">24:35</a>) <br>Stand Cross Punches — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1307">21:47</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1365">22:45</a> <br>Squat to Calf Raise — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1365">22:45</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1410">23:30</a> <br>Mountain Climbers — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1420">23:40</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1475">24:35</a> <br>🟩 ROUND 2 (<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1475">24:35</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1655">27:35</a>) <br>Stand Cross Punches — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1475">24:35</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1533">25:33</a> <br>Squat to Calf Raise — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1533">25:33</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1578">26:18</a> <br>Mountain Climbers — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1588">26:28</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1643">27:23</a> <br>🟩 ROUND 3 (<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1655">27:35</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1835">30:35</a>) <br>Stand Cross Punches — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1655">27:35</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1713">28:33</a> <br>Squat to Calf Raise — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1713">28:33</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1758">29:18</a> <br>Mountain Climbers — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1768">29:28</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1823">30:23</a><br> <br>🟪 CIRCUIT 4 (<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1835">30:35</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=2433">40:33</a>) <br>(Single circuit — no repeats) <br>🟪 MAIN WORK (<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1835">30:35</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=2011">33:31</a>) <br>Warrior Punches — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1843">30:43</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1891">31:31</a> <br>Squat Hold Pulses — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1895">31:35</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1955">32:35</a> <br>Bear Hold Kick Out — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=1959">32:39</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=2011">33:31</a> <br>🟪 COACH CALLS (<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=2374">39:34</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=2433">40:33</a>) <br>Coach Calls — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=2374">39:34</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=2433">40:33</a><br> <br>🟫 CIRCUIT 5 — 3 ROUNDS (<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=2434">40:34</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=2912">48:32</a>) <br>🟫 ROUND 1 (<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=2434">40:34</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=2612">43:32</a>) <br>Superman Pull — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=2440">40:40</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=2494">41:34</a> <br>Plank Hold — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=2502">41:42</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=2556">42:36</a> <br>Coach Calls — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=2556">42:36</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=2612">43:32</a> <br>🟫 ROUND 2 (<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=2612">43:32</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=2792">46:32</a>) <br>Superman Pull — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=2612">43:32</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=2666">44:26</a> <br>Plank Hold — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=2674">44:34</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=2728">45:28</a> <br>Coach Calls — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=2728">45:28</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=2784">46:24</a> <br>🟫 ROUND 3 (<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=2792">46:32</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=2912">48:32</a>) <br>Superman Pull — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=2792">46:32</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=2846">47:26</a> <br>Plank Hold — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=2854">47:34</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=2908">48:28</a> <br>Coach Calls — <a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=2908">48:28</a>–<a href="https://www.youtube.com/watch?v=B6B2G8lQDCU&t=2912">48:32</a>
4
@katiacorreia9994 · 2 weeks ago
😮😮😮😮vou fazer agora
1
@IsnurWahyudi-p1y · 12 days ago
Gasukaaa gerakan yang di ulang terus menerus😢
@user-frtc · 2 weeks ago
I know it was never going to be 1000 cals it would be better for his reputation not to put silly claims but i enjoyed it anyway
6
@delusion9633 · 13 days ago
Does only a few exercises just to copy & paste it 3x, makes an absurd claim it'll burn 1000 calories & expects people to pay for his app 🤣
3
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