A very tough HIIT routine that will improve both strength and
cardiovascular fitness. If you are short
on time this (like all the other ones) hits all bases J
So we’re using one of my favourite cardio machines the ‘rower’ and
teaming it with probably one of the most hated and feared body weight exercises,
the ‘burpee’ (don’t panic I’ve added a regression below). Set the rowing machine to ‘Row Variables’ and
set up a rest period after each interval (if unsure ask an instructor).
1) Row
1a) Burpees
|
1000m
x 10
|
Rest period
5 minutes
|
2) Row
2a) Burpees
|
800m
x 8
|
Rest period
4 minutes
|
3) Row
3a) Burpees
|
600m
X 6
|
Rest period
3 minutes
|
4) Row
4a) Burpees
|
400m
x 4
|
Rest period
2 minutes
|
5) Row
5a) Burpees
|
200m
x 2
|
Rest period
1 minute
|
As you can see it’s a toughie. A
descending or down ladder on the distance, number of burpees and rest
period. At the end you will have
completed 3,000 metres and 30 burpees!! That
distance is pretty good, considering most gym goers would not even spend 5
minutes on there. But 30 burpees is a
huge accomplishment.
Now by all means please adapt as you wish depending on your fitness
levels. You could give yourself greater
rest periods or a shorter distance or less burpees. For example 5 lots of 500 metres with 5
minutes rest in between each interval to do 2 or 3 burpees would be a cracking
start J
Now for the Burpee regression, you could step back into your press up position
instead of jumping back and / or take away the jump at the end. Or elevating your hands on a step would also
make this exercise a little easier.
Don’t let a little old burpee defeat you. Honestly people will be very impressed that you’re
giving them a go. Give it your best shot
and let me know your thoughts. Stay tuned I've another bodyweight and rower workout to come :)
Till next time, all the best
Amanda
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