If you’ve been a subscriber on my email newsletter list or have followed me on social media, you may know that I tore my left pec late last September, during a Spartan Ultra Beast race in Lake Tahoe.

I had surgery to repair it on November 13th of 2019. I was in a sling for six weeks, then had to work on range of motion only in at shoulder for the next few weeks, and now I am FINALLY cleared to start building some strength back up on my left side.

It’s still going to be 10 or 12 more weeks ’till I am 100% cleared to get after it and really push the limits… but it’s a great start!

So now I am ramping my training volume back up. I am signed up for a 10k trail run in about a month, which should be fun. Training is going really well for that so far. Then I’m trying to figure out what the rest of the year will look like.

One thing I was doing last year – that ended up giving me the idea for my HIIT Extreme program (we’ll have it up on sale this coming week, stay tuned!) – were these 1000+ calorie burn workouts. The idea was to make sure I was hitting at least three sessions per week where I burned at least 1000 calories. Not only was this getting my body and mind in shape for the +/- 12 hour Spartan Ultra, it was also helping me burn a lot of calories, and lose weight. (I ended up dropping about 11 pounds in 8 weeks.)

Here is an example of what I’m talking about:

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1165 Calorie “HIIT Extreme” Workout

(calorie burn is MY personal estimate… see chart at the bottom of this article to see how you might do with this same training session)

WARM UP (5 mins)

3 rounds, 30 seconds each exercise, easy pace

– Jumping Jacks
– Bodyweight Squats
– Plank Hold
– Leg Swings

PART 1 – Track Intervals (15 mins)

– 1 mile
– Run / Sprint the straight parts of the track
– Walk around the curves

PART 2 – Stadium Run + Calisthenics (20 mins)

– Sprint up the stadium steps
– Walk down
– At the bottom of the steps – after each sprint up / walk down – alternate 10 squats, push ups, lunges, and rows. Use a sandbag to add resistance to the moves if you have one to burn even MORE calories 

PART 3 – PART 1 – Track Intervals (15 mins)

– Go for 1 mile
– Run the straight parts of the track
– Walk around the curves

COOL DOWN / STRETCH (5 mins)

Hold each for 30 seconds:

– Hamstring stretch
– Hip stretch
– Calves stretch
– Quad stretch

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If you want to get into incredible cardio shape and lose up to 5 pounds (or more) in the next 28 days, without having to diet, doing workouts like this one can help. And be sure to check out my HIIT Extreme program. It’s going on sale this coming week.

– Forest Vance
Master Personal Trainer
Master of Science, Human Movement
ForestVance.com

PS – Resources for figuring out calorie burn from your workouts:

1 – Use the following equation:

Energy expenditure (calories/minute) = .0175 x MET (from table) x weight (in kilograms)

2 – Check the table below:

https://www.hss.edu/images/corporate/burning-calories-1.jpg