Box & Burpees

Elevate Your Cardio

This week’s HIIT routine combines burpees with a box or step for some serious intensity and core stability. I chose a medium-sized box to tackle this routine today. (You’ll need any step or box that is about knee height or shorter.) Height doesn’t matter for the intensity, for this routine, it’s all about speed!

Step 1 – Single Leg Elevated Burpee

Stand on right leg with your left foot back on top of the box. Carefully bend down and place your palms on the ground on either side of your right foot. Then, lift your right leg onto the box next to your left foot to get yourself in an elevated plank. Return to the start position by driving your right leg forward and jump with your left leg to explode off the ground. Perform this for 5 reps and repeat same exercise on the opposite leg.

Step 2 – Step-up Kickbacks

Next, stand facing the box and alternate legs stepping up on the box. When you step up, kick back with the opposite leg and squeeze the glutes at the top of the motion. Make sure you don’t overarch your back. Compete a total of 10 step-up kickbacks.

Minimize your rest and start again. Complete 6 rounds all together!

FINAL TIP. Even though you want to keep up the pace during this program, make sure you are always focusing on keeping your core tight and form flawless.

Jessica James is a IFBB Bikini Pro and Sponsored Athlete, as well as an online fitness coach and certified personal trainer. Growing up in a competitive cheer gym owned by her family, she has been instructing and providing guidance to athletes of all ages for 12 years. Email Jessica for general fitness counseling, food and workout plans.

Find more of Jessica on:

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