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Six simple high intensity exercises

Updated: Jan 5

If you're looking to take your workouts to the next level, you may want to consider some of the following high intensity exercises. They'll help you burn calories and strengthen your muscles at the same time.


The burpee is a simple, yet challenging high intensity exercise. It requires a little practice to get it right. This is an effective way to build muscular endurance, boost cardio, and improve your overall fitness.

Unlike many exercises, burpees work the entire body. They can be done anywhere and do not require expensive gym equipment.

They are a great addition to your workout routine. They are an anaerobic exercise that works your whole body, including your core. They are easy to do and can be incorporated into anaerobic and aerobic workouts to help you burn calories.

There are numerous variations on the burpee. In general, they are a total body exercise that targets the abdominals, glutes, quadriceps, and hamstrings.

To perform a proper burpee, you'll need to use good form. Performing the exercise the right way will prevent injuries and will make the workout easier.

For beginners, one of the best ways to get started with a burpee is to watch a video. One example of a great one is the CrossFit Journal's Burpees video. During the video, Craig Peters does 67,527 of these exercises in a single year!

Another great way to get the most out of a burpee is to use a plyo box. Doing this will keep you focused on the jump and will force you to pay attention to the correct technique.

You can also use a Bosu ball. However, keep in mind that if you flop on the floor during your push-up phase, you could bruise your knees.

Box Jumps

Box jumps are a simple and highly effective way to improve power output and speed. They can also improve cardiovascular fitness by training your heart to use oxygen efficiently.

If you have not tried box jumping before, there are several exercises you can do to help you get the most from this exercise. These include a weighted vest, which adds resistance to your jump and increases your power.

You can also try a one-legged version of the box jump. This is more difficult than the standard jump, but can be beneficial for your running training.

The first thing you should do is learn how to land correctly. Landing in the proper position is essential to preventing injury. Ideally, your feet should be hip-distance apart and your heels should land after your balls of the feet.

The proper form of the box jump is important to maximize your results. A few common mistakes are bending your knees before you jump and landing with your feet together. Also, be sure to stretch your hips and knees before you start.

Another important tip is to jump up on one foot at a time. When you do, keep your legs straight. That is the best way to avoid a fall into the box. It is also recommended to rest for at least two minutes between sets.

Box jumps are a plyometric exercise, which means they train your body to quickly extend and contract its muscles. Plyometric exercises are often programmed for a higher number of reps. Higher reps are a good way to build muscle strength and endurance, while short, explosive sets are better for building all-out power.

Turkish Getups

Turkish Get Ups are a compound exercise that targets multiple muscle groups in unison. They are a good choice for athletes of all levels. Their benefits include improving balance, strengthening and stabilizing each shoulder, and improving muscle coordination.

Turkish Get Ups are performed in slow motions, which allows time for proper muscle engagement. They are also a great way to increase your resting metabolism and burn calories.

In addition, they can be used to strengthen the back, rotator cuffs, and core. Since these muscles work together, Turkish Get Ups can help improve your posture and keep you injury-free. You can learn how to do Turkish Get Ups with a personal trainer, but there are a few things you need to know before getting started.

Before you begin Turkish Get Ups, you should perform a warm-up. This will prepare your muscles for the work that is to come. The Turkish get up involves a lot of movement and coordination, so it's best to be ready for the challenge.

Once you've mastered the basics, you can progress from light to heavy. However, make sure you do not overwork your shoulder and chest. Overworking these muscles can lead to chronic pain and injury. During Turkish Get Ups, you'll focus on your core, which reduces the risk of injuries.

Turkish Get Ups should be performed in sets of 1-3 repetitions. You'll start with a light weight, and then gradually increase it each week until you're doing more than two reps each arm.

Squat Thrusters

Squat thrusts are great for building strength and conditioning. They're also good for burning calories. If you're looking for a workout that's high intensity but low equipment, they're the perfect option.

The thruster is a compound exercise that works many muscles at once. It is one of the most draining and challenging full-body movements you can do. To ensure that you're getting the best results, it's important to follow proper technique.

Before you begin your thruster workout, it's important to have a solid understanding of its form. Performing thrusters with poor technique can lead to injury. Keep in mind that you should avoid hyperextension in your knees, elbows, and shoulders.

You also want to choose the right weight for your body. For beginners, dumbbells are a great option. This allows you to have more freedom in your movements. However, heavier weights can cause hyperextension of the back, which can lead to injury.

When performing squat thrusts, it's important to breathe. You'll be in an anaerobic state for a short period of time, and you should make sure you take a break after about 20 minutes. Breathing helps you keep your core tight, which will help you maintain stability.

Squat thrusts can be performed with either a barbell or dumbbells. Performing them with a barbell will give you more stability, while dumbbells will allow you to do them more freely.

You can also add heavy thrusters to your front squats. This will challenge your obliques, which are essential for healthy knees.

Walking Lunges

Walking lunges are a great cardio exercise to include in your workout routine. These simple exercises can strengthen and tone your legs while improving your balance and overall athleticism. They are also great for developing muscles that may have been neglected in your previous workouts.

If you are new to exercising, it is best to start with static lunges and work your way up to walking lunges. Make sure to keep your back straight and your chin up throughout the workout.

While incorporating these simple lunges into your fitness routine, make sure to practice correct form. Incorrect form can cause injuries.

A good rule of thumb is to perform walking lunges with moderate loads. You can use body weight or free weights for this exercise. Adding more weight is only recommended if you have a good core strength.

For a full body workout, incorporate walking lunges into a circuit training program. You can also add them to high intensity interval training. It's best to do at least two times a week.

The benefits of incorporating walking lunges into your workout are amazing. They strengthen your quads, hamstrings and glutes. You will also increase your stamina and overall athleticism. Plus, you will burn a lot of calories during your workout.

Another advantage of walking lunges is that they are easy to do. They can be done indoors or outdoors, depending on the weather.

Battle Ropes

Battle rope exercises are a great way to enhance your workout routine. They have a lot of benefits, including hypertrophy, endurance, and core strength. You can use these exercises as a warm up, or as a standalone exercise.

The best part is that battle ropes are easy to set up and perform. You can also use them as part of an interval training routine. This will give your body an intense cardio workout while building muscle.

During your workout, it is important to take deep breaths. These will help you to maintain your form. Additionally, it is important to brace through your core. With this in mind, you will want to choose a battle rope with sufficient slack. If you choose a battle rope with too much slack, it may pull you out of balance.

There are several simple high intensity battle rope exercises you can perform. Some of these include the seated wave, standing wave, and the squat wave. However, you will need to experiment with the proper grip. It is a good idea to wear gloves and use a liquid chalk to keep your grip on the rope.

During your workout, it is also important to rotate between the different waves. For example, you might start with the standard wave, followed by the squat wave, then the standing wave. Alternate waves for 10 or 15 minutes.

Performing these simple high intensity battle rope exercises will help you develop a strong core. It will also increase the power and efficiency of your arms and legs.

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