HIIT BUILDER

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Half burpees (sprawl)

Standing / Cardio / High effort / No jumping

Side
Front
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How to do it

  1. Set upStand with your feet hip-width apart.
  2. MoveDrop your hands to the floor, kick your feet back to a plank, snap them back in and stand up. There's no jump at the top.
  3. Watch forRounding over to reach the floor. Bend your knees and keep your chest up as you drop.

Easier or harder

Easier
Step-back burpees.
Harder
Burpees: add the jump.

What it works

Muscles
Cardio, Upper body, Quads
Position
Standing
Intensity
High effort Hard
Impact
No jumping

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