Incorporating burpees into a lifting program

upgetupgetup

Any recommendations for programs that do this?

I think what I want now is a short (30 min) daily workout, alternating upper and lower, that would involve doing things like burpees, mountain climbers, etc, in between 2-3 heavy-ish movements. Does this make any sense?

For example (just to give an idea of what I mean, I'm sure it's not sound):

- Lower body day 1: front squats, burpees, weighted step-up, mountain climbers, weighted reverse lunge

- Upper body day 1: OHP, get-ups with no resistance, incline press, fast unweighted squats, rows

- Lower body day 2: deadlifts, burpees, weighted glute bridge, kicks, single-leg RDL

- Upper body day 2: Pullups, burpees, dips, swiss jacknife on ball.

I'm thinking I'd like at least the first two movements in a given day to be at a weight I can do in 6-10 reps (heavyish), and the accessory moves at 8-15 or 20. Does this make sense?

Basically I want something that'll combine the benefits of lifting with aerobic activity, that I can do quickly at home and get on with my day. Hoping to cut a bit of fat with this without losing muscle.

Any good programs come to mind? Or would I have to sacrifice one or the other (the ability to lift heavy in that time frame vs burpees etc.)?

Thanks.

Oh also, I'm not that young.

DavPul

You can absolutely do this. Your max lifts will suffer because instead of resting you'll be doing your burpees or whatever, but it's a fair tradeoff.

I did this for most of the spring of this year. I'd complete my set and do 45 secs of something immediately, then a few secs of rest, then my next set. I did high knees, then jumping jacks, then burpees, the box jumps, then back to high knees and jumping jacks. The reason for the order is for warmup and then fatigue. If you try to do burpees for the whole stretch YOU GONNA DIE

meghannrenee

You can definitely do this! Most of the circuit training DVDs I own are structured that way, and a few of the classes I go to at the gym are too - I love it. Keeps you moving, keeps your heart rate up, and gets results.

upgetupgetup

Fantastic! Thanks guys!

I really like the progression you've suggested, DavPul. Dying, even with a marginally hotter body, is not in the immediate plan

upgetupgetup

Holy ****. I did fast-tempo lifts at 70% max to near-failure, with minimal rest periods, and JUST high knees & get-ups, and only between every other set.

Got to work UP to burpees.

sm1zzle

If you try to do burpees for the whole stretch YOU GONNA DIE

I'm having Spartan Race flashbacks

SPNLuver83

You should totally check out a cpl of my YouTube workouts. My Batgirl one does exactly what you are looking for

http://www.youtube.com/jaymebales83

upgetupgetup

You should totally check out a cpl of my YouTube workouts. My Batgirl one does exactly what you are looking for

http://www.youtube.com/jaymebales83

Great, thanks! Will check them out!

DavPul

Holy ****. I did fast-tempo lifts at 70% max to near-failure, with minimal rest periods, and JUST high knees & get-ups, and only between every other set.

Got to work UP to burpees.

Tried to warn ya. *kitten* gets real serious, real quick.

Mountain climbers. Forgot to include mountain climbers. Put those in the rotation.

upgetupgetup

Tried to warn ya. *kitten* gets real serious, real quick.

Mountain climbers. Forgot to include mountain climbers. Put those in the rotation.

Indeed! Ok, throwing mountain climbers in my upper body rounds today. I may or may not be around to update