OKAY this HIIT is H A R D.
Like really hard. Burpees on repeat. AKA we are going to be BURNING major fat.
HOLLA AT ME.
My Sunday Squad at Lifetime killed this one. It’s worth literally every horrid second. As always modify if it just isn’t working in your hot little bod today. We do what we can when we can.
I love that these workouts are FIFTEEN minutes. There is zero excuse for not having 15 minutes. Let’s be real, you spend more time than that contemplating what to say to your latest Bumble match (hello I have been there).
Burpees BLOW. But they are effective. The pain is temporary. The results are real. Modify if you need to, but don’t give up. It gets better as you get stronger.
To see how to set up your timer, go to Week One or click HERE.
You will need a set of weights you can comfortably press over head. Remember we do each exercise for 45 seconds, three times through.
Let’s get into it
Burpee with Toe Taps:
– Start standing. Place hands on the floor and jump feet back to land in a plank position. Quickly jump feet back in toward your hands. As you stand, tap opposite hand to opposite foot ( right hand to left foot bending the knee outward quickly switch)
Plank Shoulder Taps into Mountain Climbers
– Start in a plank position tap your right hand to your left shoulder, repeat on the left side. Complete ten mountain climbers driving your knees into your chest.
Burpee with an over head press (DUMBBELLS NEEDED)
– Start standing with dumbbells in your hands. Place dumbbells on the floor and jump feet back to land in a plank position. Quickly jump feet back in toward your hands. As you stand, extent your arms over head.
Plyometric Lunges
– Lunge your left leg behind you aiming to create a 90 degree angle at both knees. Jump up switching legs. You can also skip the jump and simply keep the lunge.
Surfer Burpee
– Start standing. Place hands on the floor and jump feet back to land in a plank position. Quickly jump feet back in toward your hands. As you stand, land like you would on a surfboard. Standing in a squat slightly in a squat rotated in your waist. Next time jump up and rotate to the other side. The key here is time under tension.
Push Ups
– Plank position bend your elbows. Press your body back up in one motion. You can also drop to your knees.
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