This is another workout that I (clearly) shot a few weeks ago–DEFINITELY not wearing a tank top outside today as we’re about to get a massive snowstorm. But speaking of that tank, I got it at the Shore Store where MTV’s Jersey Shore cast would work each summer. When I saw the shop, I just had to go in and buy something. I had to! Snooki used to work there—c’mon!
I know, I’m so basic.
20-Minute Lower Body HIIT Workout + Burpee Challenge
Equipment I Used:
- Set of 10-lb hand weights
- Set of 15-lb hand weights
- Exercise mat
- Gymboss Interval Timer
Before and after the HIIT circuit, you’ll do a 60-second burpee challenge. Count how many burpees you can do in 1 minute and write the number down. When you repeat the challenge after completing the HIIT circuit, try to match or beat that rep number. It’s much harder after you’ve tired yourself out with 20 minutes of HIIT—that’s where the challenge comes in.
BURPEE CHALLENGE/ROUND 1 – Do as many burpees as possible in 60 seconds.
- Burpees: Start standing, feet about shoulder-width apart. Squat down, bringing your hands to the ground by your feet and jump both feet back into a plank position. Quickly jump your feet back up by your hands and shift the weight into your feet, bring torso upright into a low squat position. From here, jump up, arms overhead. Land softly on your feet, sinking right back down into a squat and starting from the top. If you want to add in a push up at the bottom, go for it!
- Surrenders (leading with the right): Start standing with feet hip’s distance apart holding weights in each hand, arms straight overhead. Your hands will stay up like this the entire time. Step your right foot back behind you, planting the ball of the foot on the floor as you bend your knees, lunging down until the right knee rests on the ground. Both knees should be at opposing 90-degree angles. Step your left foot back to meet the right so that you’re kneeling on the ground. Step your right foot forward so that you’re in the same position as before, just with the opposite foot in front. Press off that front right foot as you stand up and bring the back left foot to meet the right in your starting standing position. It sounds more confusing than it is—you essentially just go from standing to kneeling to standing, leading with your right foot the whole time.
- Surrenders (leading with the left)
- Jumping Jack Squats: Think of a standard jumping jack, except every time you jump your feet out wide, you bend your knees and sink down into a deep squat. So one part jump squat, one part jumping jack. Hold a set of weights at your chest as you do these.
- Side Lunge Hops (right): Hold a weight in your left hand. From a standing position, step your right foot out wide to the side (both feet still face front), bending the right knee and lunging down to bring your left hand across the body down to the floor by your right foot. Next, push off that right foot to bring yourself back up to standing, and as you do, drive the right knee up towards your chest and hop up into the air on the left foot. As you land, send that right foot immediately back out wide, sinking into your next lunge.
- Side Lunge Hops (left)
BURPEE CHALLENGE/ROUND 21 – Do as many burpees as possible in 60 seconds.
Beat your reps from round 1.
In the pictures, I’m holding a pair of 8-lb hand weights because I forgot to bring the ones I actually used. To clarify, I actually used 15-lb weights for the surrenders and went a little lighter with 10-lb weights for the jumping jack squats and side lunge hops. Adjust according to your fitness level! If you’re a beginner, you don’t need to use hand weights at all.
I love tacking on little challenges and races to workouts like this beat-your-previous-score burpee blast. It’s especially fun in a group fitness setting! I’ve done this one with my Tone ‘N Torch class at Btone a few times, and I think (if I’m remembering correctly), the record is 22 burpees in the 60 seconds. Leave a comment with your score if you beat that!