Fat-Burning Workouts for the Road

High-intensity interval training (HIIT) is a technique in which you go all-out for short bursts of time with quick breaks in between each round. Your heart rate stays up, and you burn more fat. 

Remember these key points with HIIT workouts:

  • Put in the effort
  • Stick with basic movements
  • Warm-up before your training for the best results

“Inverted Ladder” of lunges and burpees

10 Rounds For Time (RFT):

  • You’ll first do 10 lunges and 1 burpee
  • Then you’ll do 9 lunges and 2 burpees
  • Then 8 lunges and 3 burpees
  • etc.

Carry on until the ladder inverts itself, finishing with 1 lunge and 10 pushups.


For time (7 min time cap),

Run 400 m (or around the building), then do…

  • 40 Air Squats
  • 30 Situps
  • 20 Pushups
  • 10 Pullups

“Baby Shark”

This is a 20-minute workout, alternating between two exercises: the burpee and the air squat.

Minute 1: do 5 burpees (8 if you’re feeling good)

Minute 2: do 10 air squats

Repeat minute 1, then minute 2, until you’ve done them 10x each. Take no rest other than the remainder of each minute. If you can’t do all the burpees within a minute, no problem; keep trying and do your best.

Record your total score (burpees plus air squats) after 20:00.


For time (maximum time cap 20:00)

  • 100 pullups (or ring rows)
  • 100 pushups
  • 100 situps
  • 100 squats

The traditional “Angie” required each exercise to be finished before the next was completed. However, YOU can split it up any way you like (I recommend 5 of each in a circuit.) Do as much of the work as possible before time expires.

Here’s a CrossFit legend named Chris Spealler doing “Angie”


5 RFT:

  • Run 200m
  • 10 Air squats
  • 10 Push-ups



  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air squats

“Invisible Fran”


  • Jumping Air squats
  • Push-ups

“Crunching Murph”

20 RFT:

  • 5 Push-ups
  • 10 Knee-tuck crunches
  • 15 Air squats

“Lunge to Work”

10 RFT:

  • 10 Lunges (5/5 every rep counts)
  • 10 Push-ups


  • 100 Burpees for time

“Invisible Karen”

  • 150 Air Squats


7 RFT:

  • 7 Air squats
  • 7 Burpees

“Tabata Dancing”

The Tabata Interval Training Protocol is a high-intensity interval training style that was developed by Dr. Izumi Tabata to train Olympic skaters in the 1990s. Dr. Tabata had athletes train using the 20/10 model – meaning 20 seconds of all-out exercise followed by 10 seconds of rest and then repeated and compared them to a group of athletes performing a moderate-intensity exercise for one hour. He found that the athletes using the 20/10 model, or the Tabata Protocol, increased their aerobic and anaerobic fitness levels dramatically.

3 Rounds (Work 40 sec/Rest 20 sec):

  • Lunges
  • Push-ups
  • Jumping air squats
  • Sit-ups

Bottom Line

Get moving! Even, or especially, when you are stuck in a hotel room (or at your in-laws for Christmas.)

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Previous Post: