Does anyone here do it instead of running/biking HIIT? I heard it's WAY better then other forms of HIIT.
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06-03-2008, 05:25 PM #1
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06-03-2008, 05:39 PM #2
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06-03-2008, 05:42 PM #3
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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06-03-2008, 05:47 PM #4
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06-03-2008, 05:58 PM #5
- Join Date: Jun 2008
- Location: Arizona, United States
- Age: 37
- Posts: 2,100
- Rep Power: 302
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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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
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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..
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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03-30-2011, 10:16 PM #10
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09-25-2012, 09:45 AM #11
- Join Date: Sep 2011
- Location: Frisco, Texas, United States
- Age: 41
- Posts: 22
- Rep Power: 0
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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