Does anyone here do it instead of running/biking HIIT? I heard it's WAY better then other forms of HIIT.
06-03-2008, 05:25 PM #1
06-03-2008, 05:39 PM #2
06-03-2008, 05:42 PM #3
This is what I plan on starting tommorow (3 times a week)..
2) Squat and thrust legs outwards
3) Do 1 pushup
4) Retract legs
5) Star jump
That's a 6 count burpee.
15 burpees in 30 seconds. Then do moderately fast shadow boxing for 30 seconds.
15 burpees in 30 seconds. Then do quite moderately fast shadow boxing for 20 seconds, then walk around for 15 seconds catching my breath.
15 burpees in 30 seconds. Then do slow motion shadow boxing for 10 seconds, then walk around 30 seconds catching my breath.
15 burpees in 30 seconds, my last 3 burpees like, squeezing my juice out. walk around for 10 mins trying to catch breath.
06-03-2008, 05:47 PM #4
06-03-2008, 05:58 PM #5
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Everything I've heard says burpees are a good HIIT workout. Cycle burpees with jumping jacks, mountain climbers, bodyweight squats etc. (mix burpees with 3-4 other exercises you like) do each exercise for 30 seconds apeice, rest 30 sec between cycles and do that for 10 min or so and its pretty effective I hear.
06-03-2008, 06:30 PM #6
Burpees are an awesome exercise... I usually do them after a run or some other cardio as a "finisher".
Change it up if you want...
Some do tabata style (20s work/10s rest for 8 rounds)
Go for 100 as fast as you can
Mixing it with shadowboxing is a good start.
Make sure you jump as high as you can... don't cheat yourself
06-03-2008, 10:08 PM #7
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06-03-2008, 10:11 PM #8
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06-04-2008, 06:10 AM #9
OMG THIS is a killer workout.. i thought it wouldn't be TOO bad.. but holy **** was I wrong. The pushup part is where I mainly struggled after the first set (slowed me down a bit), and my calves were dying during the jump portion.. but for a 5-6 minute workout.. I sweat as much as I did during a 20 minute HIIT workout. Will do this again later today..
10 burpees as fast as I can go.. shadow boxing for 30 sec or so.
10 burpees as fast as I could. moderately fast shadow boxing for 20 seconds, then walk around for 15 seconds catching my breath.
7 burpees as fast as I could. slow motion shadow boxing for 10 seconds, then walk around 20 seconds catching my breath.
5 burpees , shadow boxing for 15 sec.
5 burpees... pass out.
03-30-2011, 10:16 PM #10
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09-25-2012, 09:45 AM #11
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So I started training again recently. Really fell off the bandwagon, so started with easy HIIT. Completed three sessions with good results already! Decided to add more metabolic conditioning before taking on strength training.
Burpee HIIT, here we go! Thinking of taking it easy on myself for the first few sessions, same as I did with HIIT.
First one will be 30 sec max burpee, 60 seconds barehugs while walking 8X
Each successive session I will drop the recovery 10 secs, else add another set.
I'm doing pretty much same thing with HIIT on the eliptical. Adding more time for sprint, decreasing recovery time, and upping the resistance levels.
Figure a couple of months of this, along with max pullups once a week is decent enough to lose the belly fat quickly.
So every other day I do a session alternating between burpees and eliptical. It's not so hardcore that I drain my CNS entirely, but enough to see gains all around with an easy protocol for someone in an untrained state.