The 1000 Calorie Weekend Warrior Workout

TGIF! Thank God It’s Fitness Friday!

You know you write a health and fitness blog (besides the fact my name’s on the site) when you start typing fitness any time an “f” word comes up in a sentence.

Instead of hitting the delete button, let’s just keep it there. It actually does go along with today’s topic. I have my fitness – I mean – favorite workout to share with you (at least one of them).

In fact, being that it’s my favorite, I can’t believe I haven’t shared it with you before.

My bad.

I can’t take credit for it though. A friend of mine posted something very similar a year or so ago that she had done in a workout class.

It looked challenging and I knew I would have to give it a go myself! I very rarely repeat workouts in my boot camps, but the one I am going to give today is one of the few that pops back up every 4-6 months.

Why you ask?

Because I love it… And because my clients love it.

Here’s the thing…

Don’t get scared with you see this workout.

You’re not going to finish it. That’s the point!

It’ is a great workout to help see progress as you work to do better each time. This is also a great weekend workout, hence the title…

1000 Calorie Weekend Warrior Workout


What’s a Weekend Warrior?

Defined as those of us that wait until Saturday or Sunday to spend more time on a sport or workout. Those that work 40+ hours during the week and then focus on the weekends for their fitness release.

This workout is perfect for the weekend warriors!

In fact, I CHALLENGE you to be a weekend warrior and get this baby done! And yes, if you do the entire workout you can burn up to 1000 calories!

It’s not easy, and it’s not short. (Which is why you set your timer for 30 to 40 minutes!)

If you intend to do the entire workout it’s going to take at least 60+ minutes. Because my boot camps are an hour long, I set a timer for 40-minutes to see how much they can get accomplished.

Here’s the overview…

  • You can go about completing the workout any way you want. You can jump around from exercise to exercise, and as many reps as you choose at a time.
  • Have a piece of paper beside you to keep track of your progress so you know when an exercise is completed.

In boot camp, once I’ve gone over the details, I hand out notecards and pens. I give them 60 seconds to write down the workout on the card to their liking before yelling out:

“On Your Mark, Get Set, GO!!!”


A few notes and rules…

For the burpees…

It’s standard burpee form (with a push-up) or deadman style:

However, for a modification, the hurpee (1/2 burpee) is allowed if needed!

For the leg raises… 

If you have pain in your lower back, place then hands under your tush/lower back to help support. Also bend at the knees a little. And of course, focus on keeping the abs engaged and back flat on the ground!

And last piece of advice…

Have fun with this workout!

Seriously, it’s Fun! Yup, with a capital F.

Perhaps you can split it up between Saturday and Sunday. Do not feel pressured to push your body to limits it is not used to being pushed to. Perhaps even if you do some in the morning and then a bit more later on the day.

It’s a very high rep workout clearly, which I am not always a huge fan of. That is why I am stressing the importance of listening to your body!

Would you consider yourself a “Weekend Warrior”?

Ready For This Warrior Challenge?

I definitely do. Saturday mornings have always been dedicated to waking up extra early to get a long run in. If it’s not done on the weekend, it’s not done at all. *If you like this workout please make sure to Pin and share it with the buttons on the left! 🙂 


  • I workout most days of the week, but longer on the weekends.

  • I wouldn’t consider myself a weekend warrior, but I do often like to have a tough saturday workout. This one looks great, I like that you can break up the exercises and reps however you want.

    • Tough workouts on the weekend are my favorite, they make me feel so accomplished on a day most take it light!

  • Zornitsa

    OMG, 100 burpees!!! I barely arrive at 10 full with the jump and push up. May be i can try to combine both modified and full versions, i’m curious to see how many i will be able to do.

  • Sheena

    Oh my god! I would die if I attempted this… unless I did the inverse weekend warrior challenge and stretch it out from Monday to Friday :S But by the same token I kinda wanna try this and see what happens 🙂

    You should check out The Murph and give that a go next Memorial day! By the looks of this I think you’d kill it 😀

    • You can do it! Yup, stretch it out! I’ve heard of murph! To be honest, the 100 pullups scare me! lol.

  • Kim

    Now I feel the need to do this since you said “You’re not going to finish it!” in my mind I said – wanna bet?! Can’t wait to try – it will be good for tomorrow!

    • Now, I have to set a timer and instead of a countdown on time, see how long it takes for me to do it start to finish! Challenge is on!

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  • Sarah Osterman

    I loved doing this workout. Oh, and by the way I burned 1200 calories doing yards with my husband today. It felt great being that I had to miss boot camp on Thursday.

  • Eveliz

    My sister and I attemped the Weekend Warrior workout. Let me tell you, 1. It felt great that my sister completed the workout with me and 2. It wasn’t as difficult as I thought it would be. At the end of the 45 minutes, I totaled my numbers and was able to complete half of the goal numbers. I was very impressed with myself. Lately, I’ve been able to tell a difference in my performance, and it makes me feel GREAT!

    • That is awesome! Way to go! It always helps to have a workout buddy for sure!

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