In a recent CrossFit class, I saw this workout programmed at the end, and I'll be honest — it didn't look that bad on paper. 10 minutes of burpees? Yeah, what's the big deal? But holy mother of burning legs and lungs, after finishing the third round, I knew this was going to kick my a**.
This is an EMOM workout, which stands for every minute on the minute. You complete as many burpees as you can in forty seconds, then take a much-needed 20-second rest. Level 1 CrossFit coach Sefton Hirsch of Champlain Valley CrossFit [1] said to choose a rep count and try to maintain it for all 10 rounds, anywhere from five to 14, depending on how fast you can whip out burpees.
If you're not able to do high-impact burpees, do squat thrusts [2] instead.
10-Minute Home CrossFit Burpee Workout
Equipment needed: none
Directions: Start with a five-minute dynamic warmup [4]. To do this workout, set a timer for 10 minutes. During each minute, you'll do 40 seconds burpees, then rest for 20 seconds. Repeat until the 10-minute timer is up. After the workout, do the five stretches included at the end.
Burpees
- Lower into a crouching squat with your hands on the floor.
- Do a squat thrust by jumping your feet back into a plank position.
- Do one basic push-up, bending the elbows and then straightening back to a plank.
- Jump the feet forward to the hands, and come into a squat.
- Do an explosive jump straight up, getting as much height as you can.
Wide Child's Pose
- While on your hands and knees, sit back between your heels, exhaling as you lower your belly between your knees.
- Hold for five breaths, rocking the hips from side to side.
Butterfly
- Sit on the ground, bend both knees, and bring your feet together. Using your hands, open your feet up like a book. Use your leg muscles to press your knees down toward the floor.
- Lengthen your spine, drawing your belly button inward. Relax your shoulders and gaze either in front of you or toward your feet. Stay here for five breaths, then slowly fold forward, drawing your torso toward your legs. Remember to try to keep your spine straight.
- Rest your hands on your feet, pressing your knees down with your arms, or if you want more of a stretch, extend your arms out in front of you. Stay here for another five breaths.
Pigeon
- Sit with your right knee bent and your left leg extended behind you. Pull the right heel in toward your left hip, or if your hips are more open, inch your right foot away from you. Make sure your left hip is always pointing down toward the mat. If it begins to open up toward the ceiling, draw your right foot back in toward your body.
- Stay here with your hands resting on your right thigh or your hips, or walk your hands out in front of you, allowing your torso to rest over your right knee.
- Hold for one to two minutes on this side, and then repeat on the left.
Seated Straddle
- Sit down with your feet about three to four feet apart (not as wide as you can go). Reach back with your right hand and move the flesh of your right bum cheek away from you, and then do the same with your left. This will help your pelvis ground more firmly so you can stretch your hamstrings more effectively.
- Sit tall, reaching your head away from your hips, and draw your belly and ribs in. Keep that length as you begin to fold forward at your waist, sliding your hands down your legs or on the floor in front of your head.
- Go down as far as you need to feel a stretch in your hamstrings, but you don't want to feel pain.
- Hold this for a minute, walk your hands over to your right leg, hold for another minute, and then repeat over the left leg.
Tabletop Bridge
- Sit on the floor with your legs extended straight out in front of you.
- Place your palms behind your hips about six to eight inches away, with your fingers pointing away from your body.
- Keep your hips firmly grounded as you gently press your chest and abs forward. To increase the stretch, lower your head behind you.
- Flex the feet and hold for 30 seconds.
- Turn your hands so you fingertips are pointing in, and hold for another 30.