Burpee Workout Timer: HIIT & Tabata Protocols
One exercise, zero equipment, maximum results.
Why Burpees Work
Burpees are the ultimate full-body exercise. A single rep hits your chest, arms, core, glutes, and legs while spiking your heart rate. No gym required - just space to move and a good interval timer.
I used to dread them. Now they're my go-to when I travel with no gym access. In 10 minutes, I get a workout that rivals an hour at the gym.
Proper Burpee Form
1. Start Standing
Feet shoulder-width apart, arms by your sides.
2. Squat Down
Bend knees and place hands on floor in front of you.
3. Jump Back
Kick feet back into plank position, keeping core tight.
4. Push-Up (Optional)
Lower chest to floor and push back up for added difficulty.
5. Jump Forward & Up
Jump feet toward hands, then explode upward with arms overhead.
Burpee Timer Workouts
Tabata Burpees
20 seconds work, 10 seconds rest × 8 rounds
Total: 4 minutes of pure intensity
EMOM (Every Minute)
10 burpees at start of each minute, rest remainder
10 rounds = 100 burpees in 10 minutes
30/30 Intervals
30 seconds burpees, 30 seconds rest × 10 rounds
Total: 10 minutes, great for beginners
100 Burpee Challenge
Complete 100 burpees as fast as possible
Use stopwatch - try to beat your time
Burpee Modifications
- Step-back burpees - Step instead of jump for lower impact
- No push-up - Skip the push-up portion if needed
- Box burpees - Hands on elevated surface for easier push-up
- Burpee broad jumps - Jump forward instead of up for variety
Start Your Burpee Workout
Our interval timer has Tabata and HIIT presets ready to go. Set up your work/rest intervals and get moving.
Open Interval Timer