Do Anywhere 8 Min Full Body HIIT Workout (with a Dirty 30 Burner and AMRAP)

I definitely have a love hate relationship with certain exercises. Burpees are one of them.

Burpees were named after a man who created the exercise, Royal H. Burpee. His intention for creating this exercise was to use it as a measurement of fitness. It originally started as a 4 count exercise, a lot easier than the 6 count burpee that we’ve come to know and love (hate). The burpee, 4 or 6 count, is a great challenging exercise to do if you want to improve your fitness level.

Given that it’s a full body exercise, burpees are guaranteed to bring your heart rate up, allowing for maximum calorie expenditure and fat burning capabilities, while leaving you out of breath. I am still left out of breath after doing a certain amount of the 6 count burpees. By doing the exercise, you’re working both your strength and endurance. A good way to challenge your fitness level is to see how many burpees you can do in 60 seconds. Then try and work towards beating that number each time.

BURPEE MODIFICATIONS

Here is the original 4 count burpee which is a great modification option to the 6 count burpee which I do in my HIIT workout video that I am sharing with you today.

1. Squat down and place both hands on the floor in front of you
2. Jump feet back into plank position
3. Jump feet forward
4. Return to standing

Additionally, here are 2 other ways to modify with the first video taking the jump out completely for those who are beginners and want to lower the impact even further. And the second video is a jump burpee without the push-ups.

Burpee without the jump:

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Jump burpee, no push-up:
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8 MINUTE FULL BODY HIIT WORKOUT 

Now that you have different variations of the burpee, you can tailor it to your fitness level and choose which burpee you want to do in my 8 minute (yes, just 8 minutes!) HIIT (High Intensity Interval Training) workout. So no matter what your fitness level, you can start off with the beginner 4 count burpees and work your way towards the 6 count, taking out the jump/jumps if needed.

The best part about HIIT is that you can do a short workout in just 8-10 minutes and already feel the impact of fat burning because you are bringing your heart rate up so much during high intensity exercises.

HIIT exercises generally shouldn’t be performed more than 2-3 times per week as they can be draining on your body. But they are highly effective if spaced out and done a couple times a week.

The workout I am sharing with you today is split into two sections, with no equipment needed.

DIRTY 30 BURNER

The first section is called the DIRTY 30 BURNER. Here is what you need to know:

Perform 2 exercises. Do the first exercise for 30 seconds and then move onto the second exercise for 30 seconds. Repeat for a total of 4 sets (4 minutes of work) with no rest in between transitioning exercises.

Here are the 2 exercises:

1. Cheese Curls (bicycle crunches are fine as well)
2. Mountain Climbers

After completing the 4 sets, you will then get a 30 second rest period and move onto the next set of (3) exercises which is an AMRAP circuit.

AMRAP

AMRAP stands for As Many Rounds As Possible. For today’s blog workout, this means you’ll do as many rounds of a set of 3 exercises in 4 minutes.  You can do these exercises as slow or fast as you want but you will have to complete the full reps of each. The faster you do these exercises and the more rounds you do, the more calories you will burn. That is not to say that you should rush through them, form always over function.

Here are 3 the exercises:

1. 12 Burpees (see modifications above)
2. 15 Plank to Toe Touches
3. 10 Squat Jumps (take out the jump to modify)

This is one round. Repeat this round as many times as possible until the 4 minutes is up.

To get you set up, I’m sharing with you the Interval Timer App I downloaded to help time out these exercises:

You can set up a current routine like I did below so that when 30 seconds is up during your Dirty 30 Burner, the alarm will sound and you will quickly transition into the next exercise. You’ll repeat this for a total of 4 sets (4 minutes total).

You can also set your timer to 4 minutes and time yourself for the AMRAP: 

Now that you are ready to go, here is the quick workout video clip with each of the exercises:

Hope you guys enjoyed this workout series! If you need some help finding motivation to workout or are looking for ways to eat healthier, feel free to email me any questions you have at fitgreengal@gmail.com or follow me on Instagram: @fitgreengal for workout tips and healthy eating inspiration.

Did you try this workout? Comment below and tell me what you thought!