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FREE Burst Workouts

Give Your Metabolism A Serious ‘Kick In The Butt’ By Adding Burst Training To Your Fitness Strategy!

Burst workouts have been a staple in our fitness strategy for a couple years now. Burst Training is a smarter way of working out. It more efficiently challenges our body and our metabolism compared to traditional workout routines. And the best part, they are typically only 12-20 minutes in length, which is perfect for people with a busy schedule. Here are a few examples below.

Exercises

Air Squats
Skaters
Reverse Lunge (alternating)
Pop Squats

Burst Format

Intensity/speed = 75-100% maximum
20 seconds ON, then 20 seconds REST
3-5 Rounds

Exercises

Jump Squats
Burpees
Switch Lunges
Heismans

Burst Format

Intensity/speed = 75-100% maximum
20 seconds ON, then 20 seconds REST
3-5 Rounds

Exercises

Standing Jackknifes
Tripod
Front to Side Plank
Mason Twists

Burst Format

Intensity/speed = 75-100% maximum
30 seconds ON, then 10 seconds REST
3-5 Rounds

Exercises

Burpee to Reach
Sit Through Knee
Tripod
Mountain Climber

Burst Format

Intensity/speed = 75-100% maximum
30 seconds ON, then 10 seconds REST
3-5 Rounds

Exercises

Side Step-ups (one side at a time for speed)
Push-ups (make it easy for speed)
Front Step-ups (one side at a time for speed)
Dips (make it easy for speed)

Burst Format

Intensity/speed = 75-100% maximum
20 seconds ON, then 20 seconds REST
3-5 Rounds

Example

  • Side Step-up (right leg), 20-second burst
  • 20-second rest
  • Push-ups, 20-second burst
  • 20-second rest
  • Side Step-up (left leg), 20-second burst
  • 20-second rest
  • Push-ups, 20-second burst
  • 20-second rest
  • Front Step-up (right leg), 20-second burst
  • 20-second rest
  • Dips, 20-second burst
  • 20-second rest
  • Front Step-up (left leg)
  • Dips

Rest 1-3 minutes, Repeat 2-4 more times

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