This workout has 5 parts, which makes it sound long but it isn’t at all. The 1st, 3rd, and 5th parts are all 8 reps of different (fun) types of burpees and the 2nd and 4th parts are both the same set of intervals and go through a sequence of 8 different (and also fun) exercises. It changes up quickly and keeps your mind entertained as the time goes by. A few exercises in this workout are done using a dip station but I will list alternative exercises for if you don’t have one.
Stir it Up HIIT Workout
Workout Breakdown
Part 1 – 8 Dive Bomber Burpees
Part 2 (and part 4) – 6 minutes of Intervals
Set your timer for 8 rounds of 10 seconds rest and 30 seconds work and go through the following exercises:
Breakdance Push ups
Oblique Knee Raises
Squat with Round Kick
Reverse Push ups
Side Plank Mill
Oblique Knee Tucks
Side Jump Lunges
Sit Ups with Weighted Pass
Part 3 – 8 Burpees with Tuck Jump
Part 4 – the same as part 2. Do 6 minutes of intervals as described above.
Part 5 – 8 Knee Raise Burpees
Alternative exercises to do this workout without a dip station
For the Oblique Knee Raises – do Knee Hug Crunches, or another round of Oblique Knee Tucks
For the Squat with Round Kick – do the same but kick over a chair or another object. It’s just easier to kick over something that to use your imagination, unless you have a really good imagination.
For the Reverse Push ups – do Rows with dumbbells or other weight, or do Tapping Push ups, touch a shoulder with the opposite side hand after each push up and alternate sides (l & r) for each rep.
For the Knee Raise Burpees – do Knee Tuck Burpees, after the push up in each burpee do 2 knee tucks, one with right knee and another with left knee.
Workout on Video
I did this workout in 14 minutes and 50 seconds.
I mentioned in the video to make this workout longer to just do more reps of burpees, which you can do, but I was thinking after that if I wanted to increase the workout.. and you may want to as it is a fun one and time does go by fast, then I would probably extend it as follows.
The Extended Version, est 24 min
Part 1 – 8 Dive Bomber Burpees Part 2 – 6 minutes of intervals Part 3 – 8 Burpees with Tuck Jump Part 4 – 6 minutes of intervals Part 5 – 8 Knee Raise Burpees Part 6 – 6 minutes of intervals Part 7 – 8 Dive Bomber (or other favorite type) Burpees
Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position and then jump legs out wide and in a little so you are more in a wide leg pike position. Then bend your elbows and swoop head down and close to but not touching the floor and as head goes through arms it starts coming up at the end to a cobra position but keep your torso off the ground, hold and then swoop back in the same manner back to starting position. Then jump legs back in and then jump up in the air. This is one rep.
Start in crab position and turn over to right side lifting your right hand and bringing your right arm overhead and down to ground while lifting your left leg and bringing it underneath body, do not touch ground with foot but keep it raised high and while still raised do a push up. Next reverse the movement going back to crab position and repeat in the same manner on the left side, lifting the opposite hand and leg.
Stand in middle of dip station and grasp handles, then straighten arms lifting yourself up off the floor, bend legs at an angle and bring up knees towards your chest using your oblique (side ab) muscles, then lower legs back down to standing.
Stand with legs hip width apart and with an object in front to kick over, or you can imagine something to kick over, squat and then with one leg give a big circular kick over an object in front of you. Your left leg will kick around counter clockwise to the left and your right leg will kick clockwise to the right. Then bring leg back to ground, squat again and then kick with the opposite leg in the opposite direction. Each squat is one rep
Sitting on ground just in front of dip station, reach up and grab handles, bend legs or stretch out legs in front of you. The further legs are out, the harder pulling yourself is so bend your legs to make it easier to pull yourself up and straighten legs out for more of a challenge. Then pull yourself up using your lats (back muscles just below shoulders) and lower yourself back down. Continue pulling yourself up and lowering for as many reps as you can in time or for number of reps indicated.
Start in side plank with arm outstretched toward ceiling, turn body to high plank position without touching ground with extended arm, in plank extend it out directly in front of you, go back into side plank position, extending arm upwards and continue going back and forth between these 2 positions.
From standing position place left leg out to side keeping it straight and bend right knee going down into a side lunge, touch ground with left fingers. From this position jump and switch doing a side lunge on the other side, so that right leg is straight and knee of left leg is bent and touch ground with fingers of right hand. Continue jumping and each time doing a side lunge on the opposite side. Each lunge and touch down is one rep.
Lie back with knees bent, feet on floor, holding dumbbell or other weighted object overhead, sit up and pass the weight around one leg, lie back bringing weight back overhead and repeat circling ball around other leg, continue alternating sides.
Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do a push up, jump legs back in and then jump up in the air as high as you can, bringing knees up to your chest and touch tucked knees with hands at highest point of jump.
Standing behind dip station, squat and place hands on ground in front of you, jump legs back into plank position and do a push up, then jump legs back in and step or reach forward grasping handles of dip station and do a knee raise, straightening arms to lift yourself up off the floor, bending legs and bringing knees up towards chest as high as you can, then lower legs down to floor and step back behind dip station.
