You’ve heard about them… the dreaded “burpee.” They can be intense, exhausting, and leave your entire body sore, but that just means they work! When you are short on time, have limited space, or no equipment available, they are the perfect exercise. They can be performed anywhere and will help to work out your entire body.
Doing the 30 day Burpee Challenge is a great way to start out slow, and get in the habit of doing daily exercises. By the end of 30 days you’ll be feeling great and strengthening muscles from head to toe! You can do them as fast or as slow as you’d like, but definitely try to improve as the days go on. The better you perform them, and the faster you can do them correctly the more they will benefit you.
What are the benefits? Burpees will work out all of your muscles, from your arms, chest, back, glutes and legs – so if you are limited to just one exercise they are the best. They also will raise your heart rate adding cardio into the mix, and help you build muscle. Two important factors for weight loss. They will help your overall total conditioning and endurance. You’ll find daily tasks like climbing stairs and carrying things will become easier.
Before we take the 30 Day Burpee Challenge, lets learn how to do them correctly!
Step 1. Squat
Step 2. Plank
Step 3. Pushup
Step 4. Squat
Step 5. Jump
Check out the image above for additional reference. If you are unable to jump from plank to pushup, feel free to alter the exercise and walk your legs out and back in one at a time. If you are unable to do a pushup, feel free to drop all the way down to the floor and push yourself back up into plank position. As time goes on and you get stronger it will become easier and easier.
Remember to consult a doctor before performing any exercises to make sure it is right for you.
Read for the Challenge? Here goes:
Day 1: 5 Burpees
Day 2: 10 Burpees
Day 3: 15 Burpees
Day 4: 20 Burpees
Day 5: REST
Day 6: 20 Burpees
Day 7: 25 Burpees
Day 8: 30 Burpees
Day 9: 35 Burpees
Day 10: Rest
Day 11: 35 Burpees
Day 12: 40 Burpees
Day 13: 45 Burpees
Day 14: 50 Burpees
Day 15: REST
Day 16: 50 Burpees
Day 17: 55 Burpees
Day 18: 60 Burpees
Day 19: 65 Burpees
Day 20: Rest
Day 21: 65 Burpees
Day 22: 70 Burpees
Day 23: 75 Burpees
Day 24: 80 Burpees
Day 25: REST
Day 26: 80 Burpees
Day 27: 85 Burpees
Day 28: 90 Burpees
Day 29: 95 Burpees
Day 30: 100 Burpees!!
