My Favorite Burst Training Exercises

I’ve recently become a huge fan of Burst Training, a form of High Intensity Interval (HIIT) training that is highly recommended throughout the Beyond Organic Jump Start Program.

Fitness friend Susie Rahaim says, “HIIT or high intensity interval training burns twice as much body fat than if you were to remain running at the same pace and never change. Breaking up repetitive workouts with intervals is the key to changing your body. Plus burst training creates an after burn effect that causes your metabolism to fire up all day! Here are some more at home movements to try.” 

And then she provided this handy dandy diagram:

Below, I’ve compiled some of my favorite resources that I hope you find useful whether you’re new to this form of exercise or you’re a veteran who’s looking for new burst ideas.

Killer Core

Fit Moms Forever personal trainer and Bootcamp owner Devan Kline takes you through a 3 minute killer core routine. I love this quick ab workout. Check out Devan’s video here.

Get Your Plank On

If you want to work your core, plank position (top of a push-up) is a great move. You’ll not only feel it in your abs, but it works your back, arms, shoulders, and legs — and it does so WITHOUT over-taxing your lower back. Here are seven variations to make it even more challenging.

Beginner HIIT Home Workout

When we were first getting started, we found this video to offer a great beginning. This video, like the other resources on this page, requires no special tools or equipment, and the short routine can easily be performed in your own home. Get started with HIIT training now.

Ladder Intervals

Whether you’re on a treadmill, elliptical machine, or you’re running around the neighborhood, interval training is a great way to fatigue your muscles faster and make your heart stronger (in other words: get your workout over faster with better results!) unless you are specifically training for a long-distance race.

Warmup: 5 minutes at a pace that very slightly elevates your heart rate
1st Interval: 30-second sprint followed by 1:30 at moderate pace
2nd Interval: 45-second sprint followed by 1:15 at moderate pace
3rd Interval: 60-second sprint followed by 60 seconds at moderate pace
4th Interval: 45-second sprint followed by 1:15 at moderate pace
5th Interval: 30-second sprint followed by 1:30 at moderate pace
6th Interval: 45-second sprint followed by 1:15 at moderate pace
7th Interval: 60-second sprint followed by 60 seconds at moderate pace
8th Interval: 45-second sprint followed by 1:15 at moderate pace
9th Interval: 30-second sprint followed by 1:30 at moderate pace
10th Interval: 45-second sprint followed by 1:15 at moderate pace

That is 25 minutes, and Jason Longman (head honcho of marketing at Beyond Organic and the one who sent this to us) promises you that you will feel it!

So…there you have it! These are my favorite at-home exercises you can do to build muscle, lose weight, strengthen your heart, and feel better. Do them every day for best results, on an empty stomach if you can, and be sure to add healthy fats to your diet because it takes healthy fat to burn fat!

Go get your burst on!