This Burpee Interval HIIT Workout is jam packed with some of my favorite burpee variations! It’s time based, but still gives the opportunity to work at your own pace. This is great for all levels of fitness!
Burpee Interval HIIT Workout
This workout was originally published in February 2014. It’s been updated with fresh text, different structure and new photos! Enjoy!
Happy Friday! With Monday and Tuesday off, this week went by SO FAST. I’m happy it’s already the weekend again! Today, I’ve got a Burpee Interval HIIT Workout for you! If you’ve been following along this month, you know I’ve been sharing some updated versions of old burpee workouts. Back in the day, I loved a good (and extremely tough) burpee workout. In my time as a personal trainer, I’ve come realize that the workouts I did back then might not be…the best, for a number of reasons. In Monday’s workout, the original workout contained 200 burpees. HELLO! That’s alot.
Related: No Equipment Burpee Burner
Today’s workout is similar. The original workout is below. You an see there are a number of burpee variations and it’s time based. Not the best combination. While I kept many of the same moves, I chose to keep only 3 burpee variations for this workout. I went with one of my favorite structures (this is the same structure I teach in my Sunday class) that is still time based, but allows you to work at your level. I think this Burpee Interval HIIT Workout is a great way to end the burpee series! As with the other workouts, I left a snippet of the original text!
Related: Bodyweight Cardio Interval Workout
Man, am I glad for the weekend. It’s actually my last weekend of living the dream at home with the Rents. I get to move into my new apartment next weekend! <Dear Jesus, please send 60 degree temperatures. with sun. please.> We are living on the third floor, so i am sure I will get a good workout that day.
Speaking of workout, did I hear that you want a new workout?? Full of burpees, maybe?!? Well, you all are in luck, because I have a brand spanking new burpee workout for you today! I know, I know, you are wondering where all the recipe posts are. It’s been a while since I shared one. Well, never fear, there will be some new recipes next week. With my detox, I was going through a cooking/recipe rut, but I’ve got a couple posts up my sleeve.
I let you all know on Monday that I am doing the Fitfluential 1,000 Burpee Challenge. I just love that there are burpee challenges out there – the exercise everyone loves to hate. I love them and sometimes I hate them. Like doing 201 during one workout.
Since I was snowed in on Wednesday and didn’t make it to the gym, I needed a heart pumping workout. Plus i needed to get some burpees in. There is an exercise interval, a burpee interval, and a rest interval. You will need a chair or bench, a timer and your body. No weights necessary, unless you want to be an overachiever, you could maybe just them during the split jumps and the spiderman plank burpee.
Set your timer for 40 seconds of work, 30 seconds for the burpee, and 20 seconds of rest, 12 rounds. This should take you about 18 minute. I almost broke 70 burpees total, but the workout started off a bit rocky, so I lost a couple. I ended up finishing with 80 burpees total for the workout. Plus 5 i did earlier in the day.
my grand total 180 burpees in february.
So, 36-ish per day for the rest of the month to get to 1,000. We all know I’ll push it and do more than 36 per day.
- Interval Timer (I don’t go anywhere without my MiniMax)
Set timer for 4 minutes work | 1 minute cardio | 4 rounds. Complete RX reps of each move, moving through as many rounds of the 4 exercise circuit as possible. When the timer for the 2 minutes of burpees beeps, stop where you are in the circuit (ex. rep #6 of split lunge jumps), complete 2 minutes of a burpee option. Once complete, pick up the circuit where you left off (ex. rep #7 of split lunge jumps). Rest when needed.
When doing SL burpee, complete 1 leg per 2 minute interval.
** Be sure to reference HOW TO DO A BURPEE if you need a refresher.
- JUMPING JACKS
- INCHWORM: Stand upright, shoulders back and down, pelvis slightly tucked. Keeping legs straight with just a slight bend in the knee, hinge at your hip and walk out into hand plank position. Hold a couple seconds, then move back to stand, squeezing glutes at the top.
- SPLIT LUNGE JUMPS: Come into a lunge stance and lower, bending knees. Explode up out of the split lunge, switching legs, and landing back in a lunge position. Jump up again, this time, back into the squat jump.
** Both legs count as 1 rep.
- SIDE PLANK STARS: Assume side plank, keeping hand stacked under your shoulder, hips lifted. Either stack feet or stagger your stance. Slowly bring top knee to top elbow. Return to start. ** For variation, just hold side plank or perform movement on box or step.
- LATERAL BURPEE: Standing upright, with shoulders back and down, come into a squat, bringing hands in front of you on the ground. Either step or jump both legs back into a plank position, immediately lower down, touching chest to the ground (or modify!) Push back up, keeping core contracted, snap hips and jump or step feet back up towards hands, coming back into squat position. Drive through heels and jump to the right or left. Complete burpee again, jump back to the left or right. **One burpee and a jump to the left or right = 1 repetition.
- SINGLE LEG BURPEE: Standing upright, with shoulders back and down, balancing on 1 foot, bringing hands in front of you on the ground. Either step or jump that leg back into a plank position, immediately lower down, touching chest to the ground (or modify!) Push back up, keeping core contracted, snap hips and jump or step foot back up towards hands, coming back into squat position. Drive through heels and jump up!
- SPIDERWOMAN & PLANK JACK BURPEE: Standing upright, with shoulders back and down, come into a squat, bringing hands in front of you on the ground. Either step or jump both legs back into a plank position. From plank position, move the right knee to the right elbow and left knee to the left elbow. Then perform 2 plank jacks, either jumping or stepping your feet out and back in. Performing a push-up is optional. Keeping core contracted, snap hips and jump or step feet back up towards hands, coming back into squat position. Drive through heels and jump up!
Don’t forget – today is the last day to enter to win a ‘My Trainer Says BURPEES‘ t-shirt from MyTrainerSay. Share your photos or videos all week on Instagram. Winner will be chosen on Saturday! Be sure to use hashtag #YourBestBurpeeChallenge and #MyTrainerSays and tag me @burpeesforbreakfast!
How has your week been? Any weekend plans?! I have a pretty light weekend, but still some good things going on. Planning on doing a little extra blog/business work. We have cold weather this weekend, so hopefully that will help me get to work and stay focused!
SO, TELL ME:
What is your favorite burpee variation in this burpee interval hiit workout?!?
What are your weekend plans?!