Not only does it require less time, when combined with other forms of training it can create a leaner body with a more efficient fat burning metabolism. I recommend adding at least two HIIT sessions a week to your training leaving at least a 48 hours in between sessions to allow for full recovery.RELATED: RECOMMENDED PLANS FOR YOU
Before embarking on any training program, check you are safe to do so with your GP/ Doctor. Burpees are the ultimate total body training movement. They quite simply use EVERY single muscle in the body.
By tweaking the movement slightly you can add variety and and enough intensity to create a quick yet efficient routine. By adding in a rest-based training protocol we will maximise the intensity.
With rest-based training there is no scheduled rest. You simply rest when you cannot continue. When have recovered enough to continue, just start right back where you finished.
Burpee workout routine
This routine can be performed as 1 round lasting just 5 minutes (you can add onto a cardio workout), or to make it a complete routine, perform it twice.
Perform a 5-10 minute mobility warm-up consisting of the following or similar routine that uses all muscle groups: Body weight squat with arms reaching out to stand to reach up to spinal roll down to press- up to mountain climber to stand to alternate lunge.
Using a timer, set 5 rounds of 60 seconds intervals with no set rest. HIIT it hard burpee workout routine 5-10 minutes.
Basic burpee starting position: Stand with your feet hip width apart, knees soft in athletic stance. Arms relaxed by your sides and shoulders back.
Sit back into squat position and place your hands on the floor. Jump or step the feet back to land into press-up position. Contract your abs and glutes hard and perform one press- up (drop to knees if required). Push back up to press up/plank position and jump or walk both feet back in towards the chest and stand or jump back up to starting position with arms reaching up.
Repeat the basic burpees until you need to rest. Recover and repeat until time to move on.
2.Burpee mountain climber variation
Start in basic burpee position. When in press up position, hold and bring one knee at a time to the outside of your elbow (2 reps), then to opposite elbows (2 reps), then centre into chest (2 reps) and return using the basic burpee technique.
Repeat the mountain climbers for each burpee until you need to rest. Recover and repeat until time to move on.
3.Burpee lateral/side jump variation
Start in basic burpee position. Follow basic burpee technique. When you jump up to stand, jump squat to the right and repeat the basic burpee technique. On the next rep jump squat to the left.
Repeat the lateral/side jump burpees until you need to rest. Recover and repeat until time to move on.
4.Burpee down dog variation
Start in basic burpee position. When in position, press up/plank position push your chest back towards your thighs and lift your hips skyward. Soften knees slightly until you form an inverted ‘V’.
Return slowing back to press up position and resume basic burpee technique. Repeat the down dog burpees until you need to rest. Recover and repeat until time to move on.
5.Burpee tuck jump variation
Start in basic burpee position. Follow basic burpee technique. When you jump up, aim to tuck your knees right into your chest. The first rep, do one tuck jump and resume basic burpee.
For the 2nd rep perform 2 tuck jumps and resume basic burpees, for the 3rd round perform 3 tuck jumps and so on until you need to rest or the time runs out.
Repeat for the full 10 minute HIIT it hard burpee routine, or start the recovery by simply walking slowly round the room for 2-5 minutes to recover your heart rate.
Big love, big burpees, small tummies!