hiit exercise routine burpees

Illustration: David Wyffels

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The Move: Burpee
"This is one of the best total body moves because it strengthens your upper and lower body muscles, as well as your core," says Buschert Vaziralli. "And since the transitions can be mentally challenging, it's a great way to wake up your brain." Many HIIT exercises require mental energy, says Feito. "Unlike single modality sessions, like running and cycling, where you can 'doze off' for several minutes, HIIT workouts require your full attention," he explains. In other words, you can't just go through the motions and expect results—your mind must be fully engaged.

The Song: Eye of the Tiger by Survivor (first 2 minutes). "Music with a positive message or athletic theme helps boost your energy," says Buschert Vaziralli. "You'll feel like you're in the montage scene from Rocky, training for the world championships."

The Steps:
1. Start with feet slightly wider than hips-width distance apart.
2. Bending your knees, lower down into a squat.
3. Place your hands on the floor in front of you, about shoulder-width apart.
4. Step or jump back into a plank.
5. Lower down into a push up (you can drop your knees for extra support).
6. Return to plank position.
7. Step or jump back into a squat.

Repeat as many times as possible for 30 seconds. Rest for 30 seconds. Repeat sequence once.