20-Minute Lower Body HIIT Workout + Burpee Challenge

Lower-Body HIIT Workout with a Burpee ChallengeThis 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:

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.

For the HIIT circuit, set an interval timer for 20 rounds of 45 seconds of work and 15 seconds of rest. Lower-Body HIIT Workout with a Burpee Challenge

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!

HIIT CIRCUIT

  • 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!

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Cardio Tabata Superset Workout

Cardio Tabata Superset WorkoutToday’s workout is a seriously sweaty one! And the best part? No burpees. You’re welcome. I took these pictures just three weeks ago—it’s crazy how much colder it’s gotten since then. You couldn’t pay me to go outside in a tank top and capris right now…

Actually, I’ve got a big trip to Australia coming up. You could most definitely pay me to go outside in a tank top and capris. Homegirl needs some spending money! ;)

Cardio Tabata Superset Workout

For each superset, you’ll do a 4-minute tabata: 8 rounds of 20 second of work and 10 seconds of rest, alternating between the two exercises each work round. Once you’ve gone through all four supersets, start back at the top, completing a total of two rounds (= eight 4-minute tabatas total). Cardio Tabata Superset Workout

SUPERSET 1 | Hot Feet + Snowboarders

  • Hot Feet: You probably know these best as a basketball or football drill. You essentially run in place as fast as you can while in a wide-leg squat position. With your feet a bit wider than hip-width apart, squat down. Staying low, you’ll quickly run your feet up and down, staying on the balls of your feet and barely picking them off the floor (an inch or two) so that you can maintain the speed.
  • Snowboarders: This is essentially a rotating squat jump. Squat down, hips and butt back and down, weight in your heels. Bring your left fingertips towards the ground in front of you and look over your right shoulder (think of the stance of a snowboarder or skateboarder looking ahead). From here, you’re going to jump up and turn towards your right shoulder, rotating 180 degrees in air and landing back in a squat facing the other direction, this time bringing your right fingertips towards the ground and looking over your left shoulder. Repeat, rotating towards your left shoulder this time. A good way to think about it is you’re always looking ahead in the same direction, just changing which foot is in front.

SUPERSET 2 | Frog Stamp Push Ups + Mountain Climbers

  • Frog Stamp Push Ups: Start in a plank position, hands aligned under shoulders, core tight. Do a push up (you can always modify by dropping to your knees for this). Next, jump your feet up towards the outside of your hands, landing in a wide-stance crouching position, and then jump the feet quickly back to plank. Try to keep these quick! Push up, jump up, jump back, push up, jump up, jump back—no pause, keep moving.
  • Mountain Climbers: These are like doing high knees in a plank position. Start in a plank, hands stacked underneath shoulders, core squeezing in tight (don’t let your low back sag or your butt stick up in the air). From this position, drive one knee at a time up towards your chest, like running horizontally. The pace on these should be quick.

SUPERSET 3 | High Knees + Jump Lunges

  • High Knees: Maintaining good posture (don’t hunch forward!), run in place, using your core to drive your knees up high as you do. I like to hold my hands at about belly button height as a guide and drive my knees up to hit them. Keep these quick! If you have knee issues or need to modify, march in place instead of run (but still get those knees up high!).
  • Jump Lunges: Start in a split-stance lunge: right foot in front, ball of left foot planted on the floor behind you. Both knees should be bent to 90 degrees, front knee aligned over ankle, back knee hovering just a couple inches off the floor. From here, push off your feet to jump up in the air, switching feet in mid-air and landing back in a lunge with left foot forward and right foot planted behind. Continue, alternating feet with each jump.

SUPERSET 4 | Bicycle Crunches + Full-Body Crunches

  • Bicycle Crunches: Start laying on your back, hands behind your head (but not pulling on your head) and legs extended straight out, hovering off the floor a couple inches. From here, bend your left knee in, keeping the right leg extended out straight, and crunch your upper back up off the floor, twisting the right elbow across your body to meet the left knee. Repeat to the other side, fluidly moving from one side to the next, legs alternating in a pedaling motion. Don’t move so quickly through these that you aren’t extending your leg out completely straight with each rep.
  • Full-Body Crunches: Start in a seated position balancing on your tailbone, hands lightly on the ground by your side for support, feet lifted off the ground and torso leaning back, core engaged. Extend your legs out straight in front of you as you lean back further (feet should be hovering), and then crunch everything inward, bringing your knees into your chest and sitting up a little straighter, abs in tight.

Cardio Tabata Superset WorkoutWEARING | leggings + sweatshirt c/o Augusta Active // bra: c/o Cory Vines // tank: LF Stores // sneakers: Nike

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4-Minute Tabata HIIT Workout from The Fitnessista

4-Minute Tabata HIIT Workout from The FitnessistaTHREE workout posts in one week?? It’s still New Year’s resolution month, so I figured the added motivation would be welcome. :)

Today’s workout comes to you via my lovely friend Gina from The Fitnessista. I was really excited to check out her new book, HIIT It!, because—as you’ve probably noticed by now—I love high intensity interval training. The book is great, especially if you’re a beginner. In it, Gina doesn’t just give you a proverbial filet of cod, she really teaches you how to fish. Starting with the basics, she goes over major muscle groups, what HIIT is and why it’s effective. She then shows you how to apply it to cardio workouts as well as strength training, and gives tons of sample workouts and weekly workout plans. HIIT It! by Gina Harney

The tabata I’m sharing today is actually one part of a full sample workout in the book: warm-up with cardio, a full-body strength training circuit, this tabata, and then a cool down. Yesterday I had a ridiculously busy blogging and teaching day and knew I wasn’t going to make it to a fitness class, so I decided to instead slip this 4-minute HIIT workout in a few times throughout the day to give me a break from the computer. It was perfect! I ended up doing it four times throughout the workday, so even though I didn’t get a long workout in, I still felt good. That’s the whole idea behind HIIT—you don’t have to workout longer, just smarter.

Before we get to the tabata, I just wanted to add that HIIT It! also has a great index of exercises with written descriptions and accompanying pictures. Ya know, like professional photos—not this: blooper-23

(Couldn’t resist posting another blooper from yesterday’s blog post—they’re just too awesomely awkward. Butterfingers!) The book then ends with a whole section on nutrition with lots of yummy recipes.

4-Minute Tabata HIIT Workout

Set an interval timer for 8 rounds of 20 seconds of work and 10 seconds of rest. You’ll go through the following four exercises twice. To clarify, that’s: 20 seconds of as many high knees as you can do; 10 seconds rest; 20 seconds of as many burpees as you can do; 10 seconds rest…and so on.

4-Minute Tabata HIIT Workout

  • High Knees: Use your core to jog in place, lifting each knee up to belly button height. I like to keep my hands in front of me and drive the knees up to hit them to hold myself accountable for really getting them high.
  • 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. Do a push up. 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.
  • Mountain Climbers: These are like doing high knees in a plank position. Start in a plank, hands stacked underneath shoulders, core squeezing in tight (don’t let your low back sag or your butt stick up in the air). From this position, drive one knee at a time up towards your chest, like running horizontally. The pace on these should be quick.
  • Squat Jumps with Rotation: Perform a squat facing one side. As you power up, jump and rotate 180 degrees so that you land facing the opposite direction, sinking right back down into a squat and repeating. Make sure you’re turning towards the opposite shoulder each time you rotate so that the legs are worked evenly.

This is an intense tabata—each exercise really gets your heart rate up! Use it as part of a longer workout or on its own when you’re having one of those super busy days.

classpass-50

Before I end this post, I just wanted to let you guys know of an awesome promotion ClassPass is running right now. If you’ve been on the fence about trying it, now (until Sunday evening) when you sign up using THIS LINK you’ll get a $50 Visa gift card. I use ClassPass and LOVE it. For $99/month (in some cities, it’s even less expensive) you can go to classes at a huge variety of fitness studios. You can go to each studio up to three times in a month, with the total number of classes across the board unlimited (it might not be unlimited forever, but I’m pretty sure it is until at least March). When I first started using ClassPass, it was only in New York and Boston, but now it’s in 20 cities!

Full disclosure, as part of this promotion they’re running, I would also get a $50 gift card if you sign up, so there is some selfish motivation behind this (:)), but I use CP myself and recommend it to all my fitness-loving friends, so the hype is 100% genuine. And, c’mon, you get $50, too—I gotta share the love!

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