I have been MIA a bit this week because I have had a million and one things on my to-do list. I needed a good workout today, and this did it! I was feeling a bit "off" and unmotivated today. Maybe I'm tired, or maybe it's the cold weather that refuses to leave, but I felt better after working out.
This is a full body, high intensity (HIIT) workout. Every other exercise is burpees, but depending on your level you can also substitute high knees. As long as you are pushing yourself you are getting benefits. HIIT workouts are especially effective at burning fat, while maintaining lean muscle mass. The result is a metabolism boost that lasts for hours after your workout. Also, as your body fat drops, and your muscle mass increases you become tigheter, leaner, and burn more calories throughout the day.
I found this workout challenging, and I hope you do too!
All Levels: Max reps during each interval. (60 seconds, 30 second Burpees)
Beginner: 10 reps, 5 Burpees
Intermediate: 15 reps, 8 Burpees
Advanced: 20 reps, 10 Burpees
1. High Knees
3. Plank Jack
5. Temple Tap
7. Windshield Wiper Plank
9. Ab Extension Pulse
11. Warrior 3 Hop
13. 1 Leg Hip Thrust (right)
15. 1 Leg Hip Thrust (left)
|Plank Jack: In a forearm plank position jump your feet out as you would in a jumping jack. Jump them back together. That is one rep.|
|Windshield Wiper Plank: In a plank position step your foot out to the left, and then return it to central starting position. Repeat on the other side for one rep.|
|One Leg Hip Thrust (part 1): Plant left heel on the floor with your knee bent at a 90 degree angle. Arms extend, fingers point toward your toes. Keep your right leg extended and foot flexed.|
|Burpee: When jumping push up through the heels to spring toward the ceiling.|
|Burpee: Jump up and reach as high as you can each and every time.|