BOSU's are awesome for so many types of workouts, including High-Intensity Interval Training! Whether you own one or have access to one at your gym, grab your BOSU and let's do this!

How To Do This:

My recommendation is to perform each exercise for 60 seconds. Take a 30-second rest between exercises. Repeat the whole circuit for a total of 2-3 sets. That's only 15-23 minutes for a heart-pumping workout!

Toe Taps

  1. Place the BOSU on the floor, rounded side up.
  2. Stand next to the BOSU.
  3. Tap the ball of one foot to the rounded side of the BOSU.
  4. Quickly switch sides.
  5. Keep going – this is going to get your heart rate up!

*Form Notes: Keep your chest lifted throughout the duration of this exercise – train your body to maintain perfect posture!

*Breathing Notes: Try to take deep inhales and exhales during this exercise. The reps will be too fast to match with each breath. 

BOSU Burpee

  1. Begin in a pushup position with your hands shoulder-width apart on the flat side of the BOSU.
  2. Perform 1 pushup, maintaining a straight line from head to feet.
  3. Hop or step your feet forward & separate them wide apart as you lift your chest. This should put you in a squat position.
  4. Grasp the outer handle of the BOSU.
  5. Press through your heels to stand up, lifting the BOSU with you.
  6. Press the BOSU over your head.
  7. Lower the BOSU as you squat down.
  8. Place your palms on the flat side of the BOSU as you hop your legs back to a pushup position.
  9. Repeat.

*Modification Tip: There are many ways to modify this exercise. If you aren’t able to perform a pushup on your feet (or get too tired!), you can always lower your knees to the ground. Also, you can always step your feet forward & back instead of performing the hop.

*Progression Tip: Single leg pushup, anyone? :)

Lateral Hops

  1. Place your left foot on the rounded side of the BOSU.
  2. Bend your knees and lift your chest.
  3. Press through your left foot and hop up so that your right foot may replace your left as your left foot simultaneously lowers to the opposite side of the BOSU.
  4. Quickly repeat on the right side.  

Sit to Stand

  1. Sit on the rounded side of the BOSU with your low back supported.
  2. Keep your feet on the ground as you lean back, as though you’re lowering down from a crunch.
  3. Crunch up by contracting your abs.
  4. Lean forward and press your weight into your heels.
  5. Extend your legs and lift your hips to a standing position.
  6. Sit your hips back and bend your knees until your bottom makes contact with the BOSU.
  7. Repeat.

Mountain Climbers

  1. Flip the BOSU so the rounded side points down.
  2. Place your hands shoulder-width apart on the flat side of the BOSU.
  3. Create a straight line from your head to your heels, as though you’re going to do a pushup.
  4. Lift one foot and pull your knee toward your chest.
  5. Straighten your leg and lower your foot to the ground.
  6. Quickly repeat on the other side.

*Form Tip: You’ll be moving through these fast to keep your heart rate up, but try to maintain a straight line through your body. Ideally, only your legs will move in this exercise.  


I hope this sequence gets your heart pumping! Show me your moves by posting to Instagram. Be sure to use the hashtag #HMBgirl so I can see you! Go for it, gorgeous!