Finisher #2 – 8 Point Burpee

Intro

Number 2 in our Finisher series. This is a brutal and effective HIIT finisher! Here’s a 3-minute HIIT “8-Point Burpee Finisher” designed to leave nothing in the tank. This one will torch calories, build endurance, and test your grit.

Safety

This is a full-body, high-impact movement—so prioritize control and form. Ensure you’re landing softly, keeping your spine neutral, and not collapsing through the push-up. Scale by removing the push-up or jump if needed. Always warm up beforehand, and if you experience sharp pain, dizziness, or chest discomfort, stop immediately. The goal is intensity—not injury.

NOTE: If you are unsure about any exercise, speak to a fitness professional for guidance.

Workout Plan

Total Time: 3 Minutes

Format: 30 sec work / 15 sec rest

Rounds: 4 (One round = 30 sec work + 15 sec rest – Option for final round to really test yourself… go all out for 45 secs!!)

Workout Structure

You’ll perform as many controlled reps as possible of the 8-Point Burpee during each 30-second work interval. Rest for 15 seconds between rounds. Repeat for 4 total rounds.

8-Point Burpee Breakdown

1. Squat down – Hands to floor.
2. Legs back – Jump or step feet into a plank.
3. Push-up down – Lower chest to floor.
4. Push-up up – Press back to plank.
5. Knees to chest – Jackknife jump into a crouch.
6. Back to push-up position – Jump feet back again.
7. Knees to squat – Bring feet forward into low squat.
8. Jump to sky – Explode up with a jump and reset.

That’s one rep. Now keep moving!

Please Note: The information provided in this article are the opinions and professional experience of the author and not all activities are recommended for the beginner or participants with underlying health conditions. Before following any advice or starting any fitness, health and wellbeing journey please consult with an Allied Health Professional and / or General Practitioner.

• Bio

Steve Irwin

Steve has spent the last 20 years in the Australian Fitness Industry as a Group Fitness Instructor, 1-1 Coach, State Manager, Business Owner and is currently an Educator for the Australian Institute of Fitness. A lifelong fitness enthusiast he started his working life in the Military which guided him into the fitness industry where his passion for helping others on their health and fitness journey has been realised. Steve believes that for anyone thinking about getting fit or healthy they should “just get started” as “doing something is better than doing nothing”.