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  1. #1
    Banned rxghost's Avatar
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    Burpee Conditioning (HIIT) anyone?

    Does anyone here do it instead of running/biking HIIT? I heard it's WAY better then other forms of HIIT.
    Last edited by rxghost; 06-03-2008 at 05:31 PM.
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  2. #2
    Registered User Paul_Wall519's Avatar
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    well it certainly is much harder than running and stair stepping but i get too gassed too quickly for it to have much of an effect where as i can run for much longer therefore getting better results...if u can do it however then more power to ya and ull prob get better results than running
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  3. #3
    Banned rxghost's Avatar
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    Originally Posted by Paul_Wall519 View Post
    well it certainly is much harder than running and stair stepping but i get too gassed too quickly for it to have much of an effect where as i can run for much longer therefore getting better results...if u can do it however then more power to ya and ull prob get better results than running
    how long must one do burpee hiit for it to be effective? I read somewhere 10 minutes is more brutal then doing 20 minutes of other forms of HIIT (sprinting, elliptical), and thus more effective.

    This is what I plan on starting tommorow (3 times a week)..


    HIIT BURPEE

    1) Stand
    2) Squat and thrust legs outwards
    3) Do 1 pushup
    4) Retract legs
    5) Star jump
    6) Stand

    That's a 6 count burpee.

    1st Cycle
    15 burpees in 30 seconds. Then do moderately fast shadow boxing for 30 seconds.

    2nd Cycle
    15 burpees in 30 seconds. Then do quite moderately fast shadow boxing for 20 seconds, then walk around for 15 seconds catching my breath.

    3rd Cycle
    15 burpees in 30 seconds. Then do slow motion shadow boxing for 10 seconds, then walk around 30 seconds catching my breath.

    4th Cycle
    15 burpees in 30 seconds, my last 3 burpees like, squeezing my juice out. walk around for 10 mins trying to catch breath.
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  4. #4
    Registered User Paul_Wall519's Avatar
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    i think all that is more than enough for a really good cardio session...ur prob right about it being more effective in 10 mins than running for 20 so go ahead and good luck
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  5. #5
    myofibrillar hypertrophy Wild_Weasel's Avatar
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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.
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    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
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    Originally Posted by rxghost View Post
    Does anyone here do it instead of running/biking HIIT? I heard it's WAY better then other forms of HIIT.
    Bro, try doing 100 burpies in 10 minutes... best workout ever if you got 10 mins for a workout. Record your times, try to get better.
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    Originally Posted by Dman45 View Post
    Bro, try doing 100 burpies in 10 minutes... best workout ever if you got 10 mins for a workout. Record your times, try to get better.
    i would puke............but i bet i would feel insanely good if i got used to doing that
    ~Pain is Temporary, living a goal you accomplished will last a Lifetime~

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    Prove your worth a damn.-DJohnson

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  9. #9
    Banned rxghost's Avatar
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    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..

    1st Cycle
    10 burpees as fast as I can go.. shadow boxing for 30 sec or so.

    2nd Cycle
    10 burpees as fast as I could. moderately fast shadow boxing for 20 seconds, then walk around for 15 seconds catching my breath.

    3rd Cycle
    7 burpees as fast as I could. slow motion shadow boxing for 10 seconds, then walk around 20 seconds catching my breath.

    4th Cycle
    5 burpees , shadow boxing for 15 sec.

    5th cycle

    5 burpees... pass out.
    __________________
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  10. #10
    Registered User Bearic's Avatar
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    Just did my first session with burpees.

    since it was my 1st time I thought 10 sets of 10 with 30 secs in between would be good. I feel like dying, I think I found my new cardio routine
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  11. #11
    Registered User Unityemissions's Avatar
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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.
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