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An Intense Workout without Burpees.

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  • Post last modified:September 25, 2023

One of the numerous advantages of engaging in high-intensity interval training (HIIT) is that it can test your physique in a concise timeframe. While effectiveness leads the roster of the many perks of HIIT workouts, they frequently showcase various vibrant movements, explosive exercises, and oh yeh, burpees — arguably one of the most divisive exercises that many individuals adore loathing.

If participating in another burpee sounds as enjoyable as undergoing a bikini wax while sunburnt, there’s good news: You don’t have to execute burpees to partake in an exceptional HIIT workout. Case in point? This burpee-free HIIT workout programmed by Danyele Wilson, a trainer from the United States for Tone & Sculpt, will ignite your entire body and elevate your heart rate without a single repetition of the dreaded (but potent, for the record!) maneuver.

Another advantage? It necessitates zero equipment, granting you the flexibility to execute it practically anywhere. The routine, structured in a circuit format, is intended to be completed four times consecutively, with intervals of 30 seconds of exertion succeeded by 30 seconds of rest. Once you finish all four cycles, you’ll be perspiring.

Burpee-Free HIIT Workout

How it operates: Commence with a brief warm-up (e.g., these warm-up exercises). Subsequently, perform each exercise sequentially for 30 seconds on and 30 seconds off. Repeat for a total of four rounds. Remember to cool down for a few minutes prior to showering (FYI: here’s why you don’t want to neglect the cool down).

What you require: You don’t necessitate any equipment for this regimen, but you may consider acquiring a mat to ensure your comfort throughout.

Drop Squats

A. Stand with feet slightly wider than shoulders, toes slightly rotated outward.

B. Leap feet outward and descend into a squat while brushing the ground with the left hand.

C. Jump feet back inward, returning to the initial position.

D. Continue leaping outward and inward, ensuring to alternate which hand reaches the ground.

Repeat for 30 seconds, then rest for 30 seconds.

Lateral Lunge to Squat Jump

A. Initiate by standing tall with feet hip-width apart.

B. Stride outward with the left leg, bend the left knee, and lower all weight onto the left hip while keeping the right leg straight.

C. Maintaining a low position of the hips, exert force through the left heel and bring the left foot towards the right foot, flexing both knees to achieve a half squat stance.

D. Extend the hips and explosively propel off the ground, landing gently. Switch sides and repeat.

Repeat for a duration of 30 seconds, then take a 30-second rest period.

High Knee Run and Stick

A. Stand with your feet positioned at the width of your hips. Drive the left knee towards the chest, while positioning the arms in a runner’s posture, with the opposite arm as the knee extended forward.

B. Bring the right knee, followed by the left knee, and then the right knee to the chest as rapidly as possible, then momentarily pause.

C. Continue this movement, alternating between legs and maintaining a swift pace.

Repeat for a duration of 30 seconds, then take a 30-second rest period.

Mountain Climber

A. Initiate the exercise in a high plank position. Bring the right knee towards the chest while elevating the right foot.

B. Immediately return the right foot to the plank position while simultaneously bringing the left knee towards the chest. Continue alternating between the legs.

Repeat for a duration of 30 seconds, then take a 30-second rest period.

Speed Skater

A. Begin by standing with slightly bent knees and a slight forward lean.

B. Jump from one foot to the other, laterally, swinging the back foot behind the planted leg. Ensure that the back foot does not make contact with the ground. The core should remain engaged and the back should be as straight as possible while using the arms to propel the jumps.

Repeat for a duration of 30 seconds, then take a 30-second rest period.

Repeat the entire circuit three additional times to complete a total of four rounds.

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