Fitness Workouts Workouts by Type HIIT This HIIT Workout Will Leave You Breathless Without Doing a Single Burpee If you're basically the captain of #TeamNoBurpees, you'll appreciate this HIIT workout that includes exactly zero, but will still get your heart pumping. By Mercey Livingston Mercey Livingston Instagram Website Mercey Livingston is a freelance wellness writer/editor and former editor for Shape.com where she covered fitness, beauty, wellness, and health. Her work has appeared on Well+Good, Women's Health, SELF, Glamour, and The Zoe Report, among others. She is currently based in New York City, but is from Hattiesburg, Mississippi where she earned a degree in Journalism from The University of Southern Mississippi. Before joining Shape, she worked on the editorial team at Well+Good and as a freelance writer and editor for various wellness publications, and also produced wellness podcasts. She's the host of her own podcast, Wellness Unedited, a certified personal trainer with the National Academy of Sports Medicine, and a certified health coach through the Institute for Integrative Nutrition. Shape's editorial guidelines Published on January 26, 2022 Share Tweet Pin Email One of the many upsides to doing high-intensity interval training (HIIT) is that it can challenge your body in a short period of time. While efficiency tops the list of the many benefits of HIIT workouts, they often feature a lot of dynamic movements, plyometric exercises, and oh yeh, burpees — arguably one of the most polarizing exercises that many people love to hate. If doing another burpee sounds as fun as getting a bikini wax while sunburnt there's good news: You don't have to do burpees to get in a great HIIT workout. Case in point? This burpee-free HIIT workout programmed by Danyele Wilson, U.S. trainer for Tone & Sculpt will fire up your entire body and get your heart rate up without even one rep of the dreaded (but effective, FTR!) move. ( Your Guide to Leg Muscle Anatomy — Plus, How to Make the Most of Your Leg Exercises Another bonus? It requires zero equipment, so you can do it just about anywhere. The circuit-based routine is designed to be completed four times through, with intervals of 30 seconds of work followed by 30 seconds of rest. Once you work through all four rounds, you'll be dripping. Burpee-Free HIIT Workout How it works: Start with a quick warm-up (e.g. these warm-up exercises). Then, perform each exercise in order for 30 seconds on, and 30 seconds off. Repeat for four total rounds. Don't forget to cool down for a few minutes before hitting the shower (FYI: here's why you don't want to skip the cool down). You'll need: You don't need any equipment for this routine, but you may want to grab a mat to make sure you're comfortable throughout. Drop Squats A. Stand with feet slightly wider than shoulders, toes slightly turned out. B. Jump feet out and lower into a squat while touching the ground with left hand. C. Jump feet back in, returning to the starting position. D. Continue jumping out and in, making sure to alternate which hand touches the ground. Repeat for 30 seconds, then rest for 30 seconds. Lateral Lunge to Squat Jump A. Start standing tall with feet hips-width distance apart. B. Step out with left leg, bend left knee and sink all weight into left hip, keeping right leg straight. C. Keeping hips low, push through left heel and bring left foot back toward right foot, bending both knees to find a half squat position. D. Extend through hips and explode off the ground, landing softly. Switch sides; repeat. Repeat for 30 seconds, then rest for 30 seconds. High Knee Run and Stick A. Stand with feet hip-width apart. Drive left knee to chest. Arms should be in a runner's position, opposite arm as knee forward. B. Bring right knee, then left knee, then right knee to chest as fast as possible and then pause. C. Continue this movement, alternating legs and moving at a fast pace. Repeat for 30 seconds, then rest for 30 seconds. Mountain Climber A. Start in a high plank position. Bring right knee to chest, keeping right foot elevated. B. Immediately bring right foot back to return to plank position while bringing lift knee to chest. Continue alternating. Repeat for 30 seconds, then rest for 30 seconds. Speed Skater A. Start standing with knees bent and a slight forward lean. B. Leap onto alternating feet from side to side, swinging back foot behind the standing leg. Do not let back foot touch the floor. Core should remain engaged and back should be as straight as possible while swinging arms to propel jumps. Repeat for 30 seconds, then rest for 30 seconds. Repeat the entire circuit three more times through, for a total of four rounds. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit