This 30-Day Burpee Challenge Will Make You Sweat in 5 Minutes or Less
Working out is better when it's fast, equipment-free, and not super complicated. It's science. And, as it turns out, burpees are all of those things. They have plenty of haters, but this exercise is low-key awesome: It works all of the muscles (seriously, all of 'em), gets your heart pumping...and it's over really, really effing quick.
Ready to become a person who does burpees? Take on our 30-day challenge created by Kelsey Wells, certified personal trainer and creator of the PWR and PWR At Home programs on the SWEAT app. Leggo.
THE MOVES YOU NEED TO KNOW
Plant both feet on the mat shoulder-width apart, bend your hips and knees, and place your hands on either side of your feet. Jump both feet backward, extending your legs behind you. Your body should form a straight line from your head to your heels. Jump both feet forward in between your hands and stand tall, reaching your arms above your head. Lower your arms to return to the starting position. That’s one rep.
Plant both feet on the mat shoulder-width apart, bend your hips and knees, and place your hands on either side of your feet. Jump both feet backward, extending your legs behind you. Your body should form a straight line from your head to your heels. Jump both feet forward in between your hands and propel your body upwards, extending your legs below you and your arms above your head. Land in the starting position with a soft bend in your knees. That’s one rep.
Plant both feet on the mat shoulder-width apart, bend your hips and knees, and place your hands on either side of your feet. Jump both feet backward, extending your legs behind you. Your body should form a straight line from your head to your heels. Immediately bend your elbows and lower your torso toward the floor until your elbows form a 90-degree angle. Exhale as you push through your chest and straighten your elbows to lift your body back up. Jump both feet forward in between your hands and propel your body upwards, extending your legs below you and your arms above your head. Land in the starting position with a soft bend in your knees. That’s one rep.
Plant both feet on the mat shoulder-width apart, bend your hips and knees, and place your hands on either side of your feet. Jump both feet backward, extending your legs behind you. Your body should form a straight line from your head to your heels. Immediately bend your elbows and lower your torso toward the floor until your elbows form a 90-degree angle. Exhale as you push through your chest and straighten your elbows to lift your body back up. Jump both feet forward in between your hands and propel your body upwards. As you jump, engage your abs to bring your knees toward your chest and draw your elbows in toward your knees. Release your knees and carefully land on the mat. That’s one rep.
THE PLAN
Over the course of 30 days, you'll progress from an easier version of the basic burpee to a challenging variation-all while workin' up a sweat. Here's the dealio:
Removing the jump from the end of the burpee makes this movement less intense, allowing you to focus on the correct form when transitioning to the push-up position. Build up to doing one set of 12 to 15 reps in a row. If you can complete these comfortably, add an additional round or two (you got this).
Adding a jump to the top of your burpee makes it more challenging aerobically, which is why we're here, right? Do one to three sets of 12 to 15 reps.
Keep up the basic burpee, but try to increase the number of reps by cranking out two to three sets of 15 to 20 reps each.
Ready for more? Adding the push-up to this exercise will score you some upper-body strength. To ensure you maintain solid form, shoot for three to four sets of 5 to 10 reps.
Over the next few days, build up to two to three sets of 8 to 12 reps of the burpee with push-up.
Girl, look how damn far you've come! Now get ready for more heart-pounding burpee action by adding a tuck jump into the exercise. For the remainder of the challenge, try to build up to three to four sets of 8 to 12 repetitions.
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