One of the many upsides to doing high-intensity interval training (HIIT) is that it can challenge your body in a short period of time. While efficiency tops the list of the many benefits of HIIT workouts, they often feature a lot of dynamic movements, plyometric exercises, and oh yeh, burpees — arguably one of the most polarising exercises that many people love to hate.
If doing another burpee sounds as fun as getting a bikini wax while sunburnt there’s good news: You don’t have to do burpees to get in a great HIIT workout. Case in point? This burpee-free HIIT workout programmed by Danyele Wilson, US trainer for Tone & Sculpt will fire up your entire body and get your heart rate up without even one rep of the dreaded (but effective, FTR!) move.
Another bonus? It requires zero equipment, so you can do it just about anywhere. The circuit-based routine is designed to be completed four times through, with intervals of 30 seconds of work followed by 30 seconds of rest. Once you work through all four rounds, you’ll be dripping.
Burpee-Free HIIT Workout
How it works: Start with a quick warm-up. Then, perform each exercise in order for 30 seconds on, and 30 seconds off. Repeat for four total rounds. Don’t forget to cool down for a few minutes before hitting the shower
You’ll need: You don’t need any equipment for this routine, but you may want to grab a mat to make sure you’re comfortable throughout.
Drop Squats
A. Stand with feet slightly wider than shoulders, toes slightly turned out.
B. Jump feet out and lower into a squat while touching the ground with left hand.
C. Jump feet back in, returning to the starting position.
D. Continue jumping out and in, making sure to alternate which hand touches the ground.
Repeat for 30 seconds, then rest for 30 seconds.
Lateral Lunge to Squat Jump
A. Start standing tall with feet hips-width distance apart.
B. Step out with left leg, bend left knee and sink all weight into left hip, keeping right leg straight.
C. Keeping hips low, push through left heel and bring left foot back toward right foot, bending both knees to find a half squat position.
D. Extend through hips and explode off the ground, landing softly. Switch sides; repeat.
Repeat for 30 seconds, then rest for 30 seconds.
High Knee Run and Stick
A. Stand with feet hip-width apart. Drive left knee to chest. Arms should be in a runner’s position, opposite arm as knee forward.
B. Bring right knee, then left knee, then right knee to chest as fast as possible and then pause.
C. Continue this movement, alternating legs and moving at a fast pace.
Repeat for 30 seconds, then rest for 30 seconds.
Mountain Climber
A. Start in a high plank position. Bring right knee to chest, keeping right foot elevated.
B. Immediately bring right foot back to return to plank position while bringing lift knee to chest. Continue alternating.
Repeat for 30 seconds, then rest for 30 seconds.
Speed Skater
A. Start standing with knees bent and a slight forward lean.
B. Leap onto alternating feet from side to side, swinging back foot behind the standing leg. Do not let your back foot touch the floor. The core should remain engaged and back should be as straight as possible while swinging arms to propel jumps.
Repeat for 30 seconds, then rest for 30 seconds.
Repeat the entire circuit three more times through, for a total of four rounds.
This story first appeared on www.shape.com
(Main and Feature Image Credit: Meghan Holmes/Unsplash)
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