Here’s some high intensity interval training (HIIT) you can do just about anywhere to increase your muscular endurance and anaerobic capacity. It’s also some premium gasoline for your fat burning engine. It only takes a few minutes, and will leave you in a puddle (if it doesn’t, you probably forgot to get up and actually do it).
Start by grabbing a couple markers (rocks, cones, strings, etc.); drop one on the ground, count off 10 paces and drop the other one. These are your lap markers. Start the workout by assuming a bear crawl position. Take two bear crawls, perform two push-up variations, take two more, push-up, and repeat until you reach the other marker. Immediately circle back, take two bear crawls, perform the lunge variation and repeat that pattern until you reach the marker. Circle back for your last lap, take two bear crawls, perform the burpee variation and repeat until you reach the marker.
You’ll perform three laps per circuit. The number of circuits you complete depends on your fitness level:
- Beginners: 2-3 circuits
- Intermediate: 4-5 circuits
- Advanced: 6+ circuits
Rest 10-15 deep belly breathes in between circuits. Focus on inhaling through your nose and expanding your diaphragm. Exhale long and controlled breathes out of your mouth. Intense exercise lights up your sympathetic nervous system (fight or flight), and deep belly breathing works to tap into your parasympathetic system which helps you keep from burning out.
- Alternating reverse lunges
- Squat thrusts
- Push-ups with shoulder tap
- Alternating reverse lunges with high knees
- Burpees with push-up and jump
- Bird dog push-ups (lift arm and leg contralaterally during the concentric portion of the push-up)
- Split jumps
- 8-count bodybuilders
If you’re unsure of you’re fitness level, start with the beginner exercises. Once you can complete six consecutive circuits, try the intermediate exercises during the following workout. Apply the same progression into the advanced movements. I wouldn’t recommend completing this workout (or any other extended HIIT resistance training–bodyweight or otherwise) for multiple days in a row.