Watching contestants on the hit reality TV series, Survivor, may leave you in awe of their physical prowess. These individuals are put through the ringer with physical challenges, hunger and thirst, and minimal resources.

It’s no wonder they emerge from the competition in peak physical shape. If you’re looking to burn calories and slim down, try these Survivor-style workouts.

CrossFit with a Twist

A staple of the Survivor fitness regimen is a modified CrossFit workout. To amp up the intensity, try the following exercises:.

Warm-Up

Jumping Jacks: 2 sets of 30 reps.

Seal Jacks: 2 sets of 30 reps.

Squats: 2 sets of 15 reps.

Round 1

Burpees: 3 sets of 12 reps.

Box Jumps: 3 sets of 12 reps.

Toes-to-Bar: 3 sets of 12 reps.

Round 2

Handstand Push-Ups: 4 sets of 8 reps.

Ring Dips: 4 sets of 8 reps.

Kettlebell Swings: 4 sets of 8 reps.

Round 3

Mountain Climbers: 5 sets of 12 reps.

Plank Shoulder Taps: 5 sets of 12 reps.

Jumping Lunges: 5 sets of 12 reps.

HIIT on the Beach

If you’re lucky enough to live near the beach or have access to a body of water, take advantage of the beautiful scenery and try a high-intensity interval training (HIIT) workout.

The uneven terrain and resistance from the sand or water will help you burn additional calories.

Warm-Up

Beach Jog: 5 minutes.

Jumping Jacks: 2 sets of 30 reps.

Squats: 2 sets of 15 reps.

Round 1

Burpees: 3 sets of 12 reps.

Bodyweight Squats: 3 sets of 12 reps.

High Knees: 3 sets of 12 reps.

Round 2

Crab Walk: 4 sets of 20 meters.

Bear Crawl: 4 sets of 20 meters.

Butt Kicks: 4 sets of 10 reps each leg.

Round 3

Lunge Walk: 5 sets of 20 meters.

Push-Ups: 5 sets of 10 reps.

Sprints: 5 sets of 20 meters.

Bodyweight Circuit

Survivor contestants are often left to their own devices to create workout routines with whatever resources they have available. With this bodyweight circuit, all you need is yourself and some open space to burn calories.

Repeat the circuit three times and rest for 30 seconds between each round.

Round 1

Jumping Jacks: 30 reps.

Bodyweight Squats: 15 reps.

Push-Ups: 10 reps.

Mountain Climbers: 20 reps.

Round 2

High Knees: 30 reps.

Lunges: 15 reps each leg.

Dips: 10 reps.

Plank Leg Lifts: 20 reps.

Round 3

Butt Kicks: 30 reps.

Jump Squats: 15 reps.

Superman Raises: 10 reps.

Side Plank Leg Lifts: 20 reps each side.

The Bottom Line

Each of these workouts is designed to push your limits and challenge your body in new ways. To get the most out of these Survivor-inspired workouts, be sure to warm up properly and stay hydrated.

Incorporate these workouts into your fitness routine and watch as you burn calories like the ultimate castaway.