Hotel Room Burpee Variation
Improves cardiovascular endurance, strength, and power
Full BodyAdvancedHiitExplosive
At a glance
| Muscles worked | Primary: full body. Secondary: core, legs |
|---|---|
| Muscle group | Full Body |
| Difficulty | Advanced |
| Type | Hiit · Explosive |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~150 kcal |
| Equipment | None needed |
How to do it
- Step 1: Start in a standing position
- Step 2: Drop down into a squat position and place hands on the ground
- Step 3: From the squat position, kick feet back into a plank position
- Step 4: From the plank position, do a push-up
- Step 5: Quickly return feet to the squat position
- Step 6: Stand up from the squat position and jump up in the air
- Step 7: Land softly on the balls of the feet and repeat
Coaching tips
Benefits
Improves cardiovascular endurance, strength, and power
Common mistakes
Not engaging core, not fully extending hips
Make it harder
Increase number of reps or add weight
Make it easier
Decrease number of reps or use support
Breathing
Exhale on jump, inhale on landing
Build a workout with this exercise
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