Hiit Burpees are a type of high-intensity interval training (HIIT) exercise that involves a full-body exercise that combines strength, cardio, and flexibility, in quick succession with minimal rest periods in between.
To perform a burpee, start standing with your feet shoulder-width apart. Lower your body into a squat position with your hands on the ground, and kick your feet back into a plank position. Perform one push-up, then bring your feet back to the squat position and jump up with your arms raised above your head, and land softly.
Burpees can be a very effective way to get a full-body workout in a short amount of time, and they can be modified to suit different fitness levels. If you’re new to burpees, it’s important to start slowly and gradually increase the intensity and duration of your workouts over time to avoid injury. As you become more comfortable with the movement, you can increase the intensity by performing the burpees more quickly and decreasing the rest periods in between.
Different Variations of Hiit Burpees Exercise
1. Standing Burpee
A standing burpee is a variation of the traditional burpee that can be done without the need for a push-up. It is a beginner-level burpee variation. Here’s how to do a standing burpee:
- Start by standing with your feet shoulder-width apart.
- Squat down and place your hands on the ground in front of you
- Jump your feet back into a plank position.
- Instead of doing a push-up, jump your feet back to the starting position and stand up.
- From the standing position, jump into the air with both feet.
2. Step Back Burpee
It is also a beginner-level burpee variation. A step-back burpee is a variation of the traditional burpee that involves stepping back into the plank position instead of jumping.
- Start by standing with your feet shoulder-width apart.
- Squat down and place your hands on the ground in front of you.
- Step one foot back and then the other, so that you are in a plank position with your hands under your shoulders and your body straight from head to heels.
- Do a push-up by lowering your body until your chest touches the ground, then push yourself back up to the starting position.
- Step one foot forward and then the other, so that you are back in the starting position and stand up.
3. Burpee with a Push-Up
A burpee with a push-up is a full-body exercise that involves a series of movements including a squat, a plank, and a push-up. To do a pushup burpee you need to follow the given steps below:
- Start by standing with your feet shoulder-width apart.
- Squat down and place your hands on the ground in front of you.
- Jump your feet back into a plank position.
- Do a push-up, then push yourself back up to the starting position.
- Jump and raise your hands over your head and land softly.
4. Burpee Box Jump
A burpee box jump is a variation of the burpee exercise that involves jumping onto a box or other elevated surface. Here’s how to do a burpee box jump:
- Start by standing with your feet shoulder-width apart in front of a box or other elevated surface.
- Squat down and place your hands on the ground in front of you.
- Jump your feet back into a plank position and do a push-up.
- Jump your feet back to the starting position and stand up.
- From the standing position, jump onto the box or elevated surface.
- Step or jump back down to the starting position.
Above given are four different types of burpees which are the most common yet difficult to do because burpees are in itself an intense exercise because it involves all body movements. You can add it to your HIIT exercises to make your workout seriously intense or you can perform these burpees variations alone.
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