Skip Nav
Shopping Guide
Yo, Amazon Prime Has Insanely Cheap Workout Clothes (and They're Actually Really Cute)
We've Found Your Next Workout
Personal Essay
I May Never Be Skinny, but Weight Watchers Keeps Me Healthy

100-Burpee Challenge

Get Stronger Every Day With This 100-Burpee Challenge

I was shocked when I walked into CrossFit and the WOD (workout of the day) said "100 Burpees." I had never done that many in my life at one time, and it did not sound fun. I wasn't even sure I'd be able to do it.

But after having been going to CF five times a week for three months, I was in pretty good shape. And guess what? It didn't suck as much as I thought and only took me about 10 minutes. The coach said this is a great workout to do in your hotel room while traveling or if you're short on time. My heart was pumping, I was dripping sweat, and my muscles felt worked! Now I'm kind of loving the 100-burpee workout!

I realize this isn't something anyone would want to just jump right into, so here is a four-week plan to get you up to the full 100. Aim to do 25 by the end of the first week, 50 by the second week, and so on until you make it all the way to 100. Follow the plan below.


How to Do a Basic Burpee

  • Begin standing with the feet hip-distance apart.
  • 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, touching the chest to the floor, and then straightening back to plank.
  • Step or 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.

The Plan

Day of Month Number of Reps
Day 1 8
Day 2 11
Day 3 14
Day 4 Rest
Day 5 17
Day 6 21
Day 7 25
Day 8 Rest
Day 9 30
Day 10 35
Day 11 40
Day 12 Rest
Day 13 45
Day 14 50
Day 15 55
Day 16 Rest
Day 17 60
Day 18 65
Day 19 70
Day 20 Rest
Day 21 75
Day 22 80
Day 23 85
Day 24 Rest
Day 25 90
Day 26 95
Day 27 100 (you made it!)
Day 28 Rest (you deserve it!)
Image Source: POPSUGAR Studios
Around The Web
Join The Conversation
10-Minute Total-Body and Core Workout
Yasso Greek Yogurt Ice Cream Review
100-Rep Arm Workout
How to Stop Breakouts After Working Out
Late '90s Early 2000s Playlist
Burpee Quotes
5-Minute Bodyweight Ab Workout
10-Minute Bodyweight Workout
At-Home Pilates Workout For Legs and Abs
Calories in Popular Beers

POPSUGAR, the #1 independent media and technology company for women. Where more than 75 million women go for original, inspirational content that feeds their passions and interests.

From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds