If you’re looking for a burpee tabata workout that’s not just four minutes of doing the same move, here’s an idea: try deconstructing the burpee.
A burpee involves dropping to the ground; doing a push-up; popping back up; doing a squat; and explosively jumping up into the air. Because they’re so tough, burpees are popular moves to add to HIIT (high intensity interval training) workouts like tabata routines. Tabata workouts are just four minutes long, but you’re expected to put in maximum effort to get the most out of this super-short time frame.
Here’s how to do a four-minute tabata workout that deconstructs everyone’s favorite calorie-torching move:
Ninja burpees
Start in the squat position. Now drop to the ground so that you’re in the push-up position, but don’t do a push-up – instead you want to spring back up into the squat position. Repeat this move for 40 seconds and rest for 20 seconds.
Jumping jack knife push-up
Do a regular push-up. At the top of the push-up, jump your feet forward a few inches so that your butt is up in the air (the jack knife position). Jump your feet back and repeat the move for 40 seconds. Rest by jogging in place for 20 seconds. Jumping your feet forward is meant to slightly mimic the movement that you make during a regular burpee after you’ve completed your push-up and are getting back off of the ground.
Squat jumps
This one is simple enough. Start with your feet shoulder-width apart; squat down; and raise your arms up into the air as you jump up explosively. Make sure that you land softly on the ground, like a ninja. Repeat this move for 40 seconds and jog in place for 20 seconds.
Regular burpees
Now you can put it all together with 40 seconds of regular burpees and 20 seconds of jogging in place. Make sure that you tag on an appropriate warm-up and cool down for this burpee tabata workout.