Get Fit With This 30-Day Burpee Challenge

After this, you'll be in shape, fit and ready for the summer.

30 Day Burpee Challenge
Boss Workouts Shape and Burn

Burpees are one of those exercises that you learn to love through sheer hate. They are basically the fitness equivalent of Stockholm Syndrome. They’re hated by many because after doing a set you feel like you’ve been violated. Everything hurts, you can’t catch a breath, and you were forced to work legs; you’re just not having a good day afterwards.

After performing burpees a few times, you’re going to learn to love them and reap the benefits they offer. You are probably asking yourself “what kind of benefits could come from such a horrible exercise?”

Let’s go over some of the benefits of burpees below.

1. They Burn So Many Calories

As you could imagine, doing such an intensive full body exercise burns quite a few calories. In fact, doing burpees burns up to 50% more calories than doing a moderate exercise.

Burpees are intense and leave no room for your body to recover or take a breather. This forces your body to burn more calories than it would with any other moderate exercises. The more calories your body burns, the faster your metabolism gets.

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2. You Get Stronger By Doing Them

You’ve read this right; you can get stronger by completing only burpees. Burpees are a fundamental functional strength exercise, working out your entire body.

When completing burpees, you are essentially completing squats, jump squats, sprawls, push-ups, and planks all in one exercise. Add in the fact you are going to increase your hand eye coordination, this exercise is great for any application.

Burpee

3. They Require Zero Equipment and Minimal Space

Not needing any special equipment makes burpees an awesome exercise. To complete burpees, you need enough space so that you can do the exercise without hitting anything.

Perform burpees on your coffee break at work, at home when you are bored, or even perform burpees on your bus ride home. Although, I will warn you that there will be quite a few strange looks from the passengers.

How To Perform A Burpee

For those who do not know how to complete a burpee, check out this great video for beginners:

Burpees are not rocket science, but do take some work to get good at them. If you have poor conditioning or balance, burpees will be difficult at first. Instead of worrying about a full burpee, focus on performing each part first.

Once you start getting the motions down, you will be doing burpees like a pro. You will rapidly start to increase your strength and conditioning and you will soon laugh at the thought that you once had issues doing them.

Now that you know how to do a burpee, let’s check out the challenge.

Click on the next page to see the burpee challenge…

This challenge was created by the good folks over at Coach Mag with the goal of making you stronger and more fit by only doing burpees for a month.

So don’t blame us when your delayed muscle soreness kicks in. While this challenge does not require any other exercising, add in weight training if you desire.

The First 15 Days of the Burpee Challenge:

Day 1Max reps for two minutes. This will be your test reps.
Day 225% of test reps completed every 2 minutes for four rounds.
Day 325% of test reps completed every 2 minutes for five rounds.
Day 450 burpees for best time.
Day 5One burpee every 10 seconds for five minutes.
Day 6Rest Day! Complete any days missed.
Day 750% of test reps, two minutes rest, three rounds.
Day 810 burpees for time, rest two minutes, three rounds.
Day 925% of test reps every 90 seconds, four rounds.
Day 1060 burpees for best time.
Day 11Rest Day! Complete any day missed.
Day 1215 burpees for time, rest three minutes, three rounds.
Day 1325% of test reps every two minutes, five rounds.
Day 1420 burpees for best time.
Day 15*Ascending burpees.

* Ascending Burpees – Increase the amount of burpees done per minute by how many minutes you’ve been working out. Example: One minute = one burpee, five minutes = five burpees. Do this until you cannot perform any more burpees.

The Final 15 Days of the Burpee Challenge:

Day 1Max reps for two minutes. This will be your test reps.
Day 225% of test reps completed every 2 minutes for four rounds.
Day 325% of test reps completed every 2 minutes for five rounds.
Day 450 burpees for best time.
Day 5One burpee every 10 seconds for five minutes.
Day 6Rest Day! Complete any days missed.
Day 750% of test reps, two minutes rest, three rounds.
Day 810 burpees for time, rest two minutes, three rounds.
Day 925% of test reps every 90 seconds, four rounds.
Day 1060 burpees for best time.
Day 11Rest Day! Complete any day missed.
Day 1215 burpees for time, rest three minutes, three rounds.
Day 1325% of test reps every two minutes, five rounds.
Day 1420 burpees for best time.
Day 15*Ascending burpees.

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