Workout Details

  • Duration: 34 Minutes
  • Calorie Burn: 240-360
  • Difficulty: 4/5
  • Equipment: No Equipment
  • Training Type: Cardiovascular, HIIT
Body Focus Total Body

No Burpee HIIT Cardio and Abs - Fat Burning Bodyweight Cardio without Burpees


We love Burpees but we know that not everyone can say the same. Whether Burpees are your archenemy, or you just want to give your wrists a break, this routine is going to kick your butt (don’t think that we’re going to go easy on you) without a single weight bearing exercises on those wrists.

This is a mashup of some of our favorite bodyweight cardio exercises from recent routines – a tough HIIT workout that doesn’t include a single burpee. We don’t include a warm up, so make sure that you either jog in place for a few minutes beforehand, or that you do one of our quick warm up videos before jumping straight into this high intensity workout. We include a nice long cool down and stretch for flexibility at the end of this routine.

There are very few muscles that you wont be using during this workout, but the legs and abdominals are going to be hit especially hard, thanks to many different squat and jumping motions, as well as a few different core intensive exercise intervals.

Workout Structure

HIIT Cardio intervals + intermittent ab exercises

Varying timed intervals & repetitions

Independent warm up; cool down & stretch are included

There is no one time structure or set number of reps that you will do for each of the different exercises. Some will be done in a 20 seconds on, 10 seconds off format, while others will have you doing the same exercises for up to 50 seconds at a time. The variance means that it requires a little more attention to follow along than our routines normally do, but it’s actually a great way to make sure that you stay mentally engaged in your routine (you never know what’s coming up next) and it keeps your body guessing, which is always a good thing.

How often can I do this routine?

HIIT workouts should not be done more than 3-4 times a week due to their high impact nature. Doing high intensity interval training workouts more often than recommended can actually end up doing more harm than good because you aren’t giving your body a chance to fully recover in between tough routines, which can raise your chances of overtraining and injury.


Printable Routine

Switchfoot kicks & Jump Squats – We alternate back and forth between two different exercises in this first interval; 20 On, 10 Off x 2 each, repeated twice.

Cardio Kickboxing Hooks + Uppercuts – After two slow motions demonstrations on each side, you will do 10 full speed reps on both sides of the body. Make sure and keep your core tight the entire time and you will definitely feel it tomorrow.

Squat Jacks – 50 Seconds

High Knees – 50 Seconds

Lateral Jumps & High Knee Jacks – In an AB AB format, we will do 40 Seconds of each, followed by 15 seconds of an active rest

Cardio Kickboxing – Jab + Cross + 2 Knees – Ten reps on each side

3 Pulse Jumping Lunges – 20 On, 10 Off, x 4

Cardio Kickboxing 4 Uppercuts + 2 Hooks + Knee + Jackknife Crunches – 10 Reps on each side of the body; in between the left and right sides, you will complete 10 repetitions of Jackknife Crunches

High Knees + Floor Touches – 20 On, 10 Off x 8

Reclined Rotations – 50 Seconds

Roll Ups – 10 Repetitions

Cool Down & Stretches – 20 Second hold per stretch

Make sure that you drink lots of water after this workout, and eat very soon after in order to replenish your highly likely depleted energy stores.