≡ Menu

1,000 Rep Home Workout

When I opened the front door this morning to find this…


I promptly closed the door and retreated back into the warmth of my house. The snow continued yesterday and we probably ended up with six inches. Overnight we received a fine layer of ice over everything and then this morning two more inches of snow. The yoga studio was open for a few classes today but my life philosophy is risk versus reward and the risk definitely outweighed the reward here.

After about five hours of recipe testing and computer work I was ready to get moving! I programmed an at home workout for myself and then cranked the heat and the music. 30 minutes later I was dripping in sweat and my heat was racing. Mission accomplished.


I don’t have any workout equipment at home (which I know is crazy) so I always rely on bodyweight movements when working out at home. I find them to be really effective and challenging and always include them in my programming for clients regardless of available equipment. This workout is themed around 1,000 reps. You do 10 rounds of 10 reps of each of the 10 exercises. I alternated high intensity and active recovery movements so that I could work consistently through the entire workout without having to take a lot of rest. It turned out just how I wanted it where I always felt pushed but never over the edge. I also tried to hit lots of muscle groups so you not only get a cardio workout but an upper and lower body and core strength workout as well.

If 1,000 reps is too much you can cut the workout in half and do five rounds for 500 reps. Also, scaling is an option on all the jumping/plyo movements. They can be subbed for static movements if jumping doesn’t work for you. Not gonna lie, it sounded like my wood floors might give way while I was burpeeing! 🙂

So if you’re stuck in the snow like me or just looking for something to do at home or when traveling, give this workout a shot! Let me know if you have questions or feedback if you try it!

{ 66 comments… add one }
  • Kaitlyn February 13, 2014, 2:02 pm

    That workout looks intense! But definitely pinning it to save for days I don’t make it to the gym. The only gym equipment I have at my apartment is a yoga mat, so this is a great workout to have. Thanks!

  • JennyV February 13, 2014, 2:16 pm

    That one looks like a sneaky tough workout! Definitley will try this one out!

  • Erika February 13, 2014, 2:21 pm

    Hey Jen this workout looks like a great one to try! I’m going to give it a shot. Could you do a post of HIIT vs tabata?

  • Kaila @healthyhelperblog! February 13, 2014, 2:25 pm

    Love the workout!! Totally bringing it to the gym with me tomorrow! Ha! I guess that sort of defeats the purpose of ‘at home’ but oh well!

  • Rachel February 13, 2014, 2:26 pm

    what are heel taps?

    • Jen February 13, 2014, 2:31 pm

      lay on your back and either place your hands by your sides or under your butt. lift the legs straight up like an l and with legs as straight as possible lower them down, tap heels to the floor and lift back up. works lower abs.

  • Hillary | Nutrition Nut on the Run February 13, 2014, 3:00 pm

    great workout! i attempted Fit Foodie Find’s 1K Rep Workout last night, but my body only wanted to do 3 rounds for 750 reps. definitely going to give yours a try!

  • Hillary | Nutrition Nut on the Run February 13, 2014, 3:01 pm

    do you demos of the supermans and heal taps?

    • Jen February 13, 2014, 3:03 pm

      yes, i’ll try to get something up soon.

    • Jen February 13, 2014, 4:17 pm

      let me just give you a verbal for now…

      supermans = lay down on belly and extend arms overhead like superman. you should be looking straight down at the floor, pinkies to the floor/thumbs to ceiling. inhale lift everything up (shins, chest, arms) while biceps stay by ears and exhale lower down. backside body strengthener.

      heel taps = lay on your back and lift your legs straight up. hands can either come to the sides or under your butt for more support. keeping your legs as straight as possible, lower heels down to the floor and then lift back up. lower ab exercise.

  • Liz F. February 13, 2014, 3:25 pm

    This is awesome and can’t wait to try it out … like tonight! Yay!

  • Alexandra February 13, 2014, 4:03 pm

    We have 8 inches here in NJ and the gyms are closed! Thank you for posting this awesome workout – going to try it right now!! Very excited! Thanks, again, Jen!

  • Lisa @ runnermamablogger February 13, 2014, 4:32 pm

    I made sure to run Tuesday and Wednesday since I knew the snow was coming to NY. The weather is terrible today and I am fighting a cold so it is a pajama type of day, no workout for me. I don’t have any equipment either and I am glad because if I had a treadmill I would end up on that more then going outside in the snow and the cold.

  • Brittany @ proteinandpumps February 13, 2014, 5:27 pm

    So funny – this post starts out almost exactly the same as mine today. I so woke up to about 6 inches of snow and said, “forget that”. I have one piece of equipment: a 35lb kettlebell. I did 10 sets of 10 after taking the dogs to play in the snow.

  • Alyssa D. February 13, 2014, 6:29 pm

    Gym was closed with all this snow so I just did this workout and I loved it! Just like you said there is enough recovery movements spaced throughout that I was able to keep moving without taking breaks. I sure was sweaty and tired once it was all over! I like doing something like this were I can count reps vs. constantly glancing at my watch to see when 20seconds is up.

    • Jen February 13, 2014, 6:37 pm

      get the tabata timer app for the smart phone. it’s free and beeps at you when it’s time to rest and work.

      glad you liked this one! thanks for giving it a try!

      • heidi February 13, 2014, 7:55 pm

        Thank you for the heads up about this! I just installed it. 🙂

  • Britt February 13, 2014, 7:12 pm

    This was a great workout! I just finished it and I’m still shaking

    • Jen February 13, 2014, 7:15 pm

      yay! thanks for trying. it’s 100 reps of each exercise so you should be shaking! 😉

  • Alison @ Daily Moves and Grooves February 13, 2014, 7:56 pm

    I love these kinds of workouts! Quick, effective bodyweight workouts are my jam. I love that you became warm enough to go outside in your workout clothes! That’s a sign of a great workout 🙂

  • heidi February 13, 2014, 8:02 pm

    You are awesome! I was just about to put a workout together for tomorrow. And I love this one so thank you! Can’t wait to try it out in the am. 🙂

    • Jen February 13, 2014, 8:08 pm

      yay! let me know how it goes!

  • Sara @ LovingOnTheRun February 13, 2014, 8:24 pm

    Great workout! I’ll have to give it a try! I miss living in the south where everything shuts down when it snows. Nothing stops here 🙂 Glad you enjoyed your snow day!

  • Kim February 13, 2014, 9:03 pm

    Oh, I love workouts like this – 1000 reps will be a challenge but a fun one!

  • She Rocks Fitness February 13, 2014, 9:23 pm

    Pinned this workout, because I love no equipment ones you can do anywhere! Thanks for sharing and stay warm darling…hope you got all that work done! XOXO

  • Katie Levans (honeystuck) February 14, 2014, 7:35 am

    I’m losing my MIND. My office is closed one more day. I’ll be doing this…

  • Elizabeth @ Positive Change February 14, 2014, 9:00 am

    So intense but I love it! Today is rest day from running and I am always looking for something like this on my days off! Can’t wait to try it out!

  • Megan February 14, 2014, 11:06 am

    Oh wow. 1000 reps – now that is intimidating!!!!!

    • Jen February 14, 2014, 11:08 am

      cut it in half! still a killer workout! the sets of 10 make it so manageable!

  • A. February 14, 2014, 12:15 pm

    I did half of it (I wanted to do more arms and other moves), and it was a good one even with only 500 reps. Thanks, you have the best “blog” workouts, in fact, I only do yours. And Jillian provides the rest 🙂

  • Erin February 14, 2014, 1:05 pm

    I just did this workout and it was great! I was bummed because all of the classes at the Y are cancelled today because of the snow, but this was a good addition to my workout today. Thanks!

  • Janelle February 14, 2014, 1:24 pm

    I did this today and it was hard! I could only do 5 rounds, but it was intense thanks!

  • Melissa February 14, 2014, 2:25 pm

    Did this workout yesterday and it kicked my ass! Literally– my butt is so sore today haha! Thanks for a great workout!

  • Amber February 14, 2014, 2:31 pm

    Awesome!!! I am going home next week and will need some workouts that require minimum weights. I will cycle through this one a couple of times probably. Thanks Jen!

  • Clara February 14, 2014, 7:09 pm

    Just did it! But only made it halfway through! Gonna keep doing it til I get to 10 rounds. Thanks for such an awesome workout! xoxo

  • Holly February 14, 2014, 10:00 pm

    I hear ya on the wood floors! I was doing P90X last winter upstairs in a spare bedroom we don’t use and I was seriously starting to question if I should be doing that. I really haven’t found a way to jump around and workout at home that seems comfortable. MAYBE when we finish our basement? 🙂

  • Joy February 15, 2014, 5:26 am

    Thanks for posting this workout, Jen. I did it yesterday morning and today I’m sore. Love it!

    • Jen February 15, 2014, 7:40 am

      i was really sore from it too! thanks so much for trying it!

  • Lindsey B March 25, 2014, 12:35 pm

    A little later to the party on commenting, but how long did this take you? I’m planning on squeezing it in before my early AM flight tomorrow and just trying to budget my time!!

    • Jen March 25, 2014, 12:43 pm

      it took me around 30 minutes but i’ve heard ranges of 30-45 depending on person. you can also just scale down the rounds to 5-7 or put a time cap on it like “as much as you can finish in 30 minutes.”

  • JennyV March 29, 2014, 9:12 am

    Finally did this workout – so challenging!! I did go to knees on push-ups in round 6 because my form was getting pretty poor (Bowed out elbows). Thank you for this!

    • Jen March 29, 2014, 2:03 pm

      so glad that you scaled the push ups when your form was breaking down. SMART! way to go!

Leave a Comment