15 Minute HIIT Workout

 The “Spider” burpee is an exercise that I perform frequently in a variety of different ways. One particular way is to use this form of exercise to complete a  15 minute HIIT workout. Start your pushup in your normal position, as you bend your elbows and lower your body towards the ground bring your left knee to your left elbow.

Then bring your leg back to the normal pushup position all in one motion. Repeat this same movement with the right side of your body, bringing your right knee to your right elbow and then back to the normal pushup position. To complete the full burpee repetition, bring your feet back underneath your body and into the squat position. Jump up and bring your knees to your chest to perform a tuck jump.

15 Minute HIIT Workout

You can substitute a tuck jump for a regular jump as an alternative. This would equal one repetition. Perform 10 repetitions in a row and follow it up with an 80-100 yard run. Rest for about 45-60 seconds and then perform another set of 10 repetitions. Repeat this sequence for 15-25 minutes without stopping.

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Performing this workout is going leave you feeling beat up every time no matter what kind of shape you are in. It is a full body workout that is designed to force your muscles to work against you while you attempting to run following each set. Be sure to focus on your form while you are running your 80-100 yards. This is crucial because it is so easy to get tired and start dragging your legs and dropping your arms. Your heart is going to be pumping so fast that you will feel like it is going jump right out of your body.

15 Minute HIIT Workout

DO NOT CHEAT YOURSELF. You will be sucking wind after the first set, but remember that this is just as much of a mental workout as it is a physical workout. Your body and your mind will be working against you, but that is the beauty of this workout. You are challenged to persevere and maintain your form. GET THE MOST OUT OF EACH REPETITION.

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Benefits and Intensity

High Intensity Interval Training workouts such like this allow you to shed fat at a rapid pace while maintaining your muscle. Studies show that most of the weight loss during this type of workout comes from fat, not muscle. This is great if you are aiming for a more lean, yet muscular or toned physique. This is a workout where you will be working hard the entire time.

You will also be in pain for the majority of the 15 to 25 minutes. If you’re not sucking wind and struggling through each set, then you should strongly consider altering your intervals to make it more intense. Always try to make these types of workouts more intense before making them longer. This isn’t designed to be long workout. One final benefit of this 15 minute HIIT workout is that you can do this anywhere – All you need is a little bit of space. If you don’t have 100 yards to work with, trying running 30-40 yards and back once or twice following each set to make up the distance.

To add more intensity (and weight) to this workout, try using a weight vest. This will not only increase the challenge of this exercise, but it will also add resistance that your body will be forced to adjust to. Ultimately, you will burn more fat and by forcing your body into overdrive, you will continue burning fat even after your workout is complete.


Check out the pictures above for a look at how I perform the spider pushup burpees. You can also click on the link below to watch me perform 3 repetitions of a spider pushup burpee with a tuck jump on my Youtube channel:


Feel free to post your thoughts below in the comments section. I would love to hear your feedback!