This workout starts will a higher heart rate followed by exercises that keep it elevated throughout the set. Be sure to take a full rest in between sets so your heart rate has enough time to recover before heading into another set of half burpees.

Total workout time: 35 minutes
Equipment needed: none

Warm Up: 10 Minutes                                       

Note: All exercises that are bracketed with a ** indicate this is a high intensity interval. Effort level should be high and heart rates should elevate as well.

This workout looks short, but it’s a killer metabolic workout!

**30 Half Burpees**
30 Supine Bridges
30 Single Leg Tricep Dips (switch legs at 15 reps)
60 Second Wall Squat
60 Squat Jumps
60 Second Plank

Rest 2 Minutes

**20 Half Burpees**
20 Supine Bridges
20 Single Leg Tricep Dips (switch legs at 10 reps)
60 Second Wall Squat
60 Squat Jumps
60 Second Plank

Rest 2 Minutes

**10 Half Burpees**
10 Supine Bridges
10 Single Leg Tricep Dips (switch legs at 5 reps)
60 Second Wall Squat
60 Squat Jumps
60 Second Plank

Have a question about an exercise? Check the Exercise Glossary.

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