You have a lot of feelings about burpees. Hatred, fear, and disgust may come to mind, so we understand if you're not psyched about doing a burpee-only challenge. But this burpee workout is different! It involves five different variations and builds up over the course of two weeks so it's a fun way to challenge yourself while getting stronger. It takes only minutes each day, so you can tack it on before or after your other workouts. And by the end, you'll be able to do 50 burpees, which is something to be proud of.
If you're new to burpees, definitely feel free to sub in modifications. Do the push-up with both knees on the floor, or skip the push-up altogether. Also, instead of jumping the feet back and forward, just step them one at a time. And if the explosive jump at the end is too much, just skip it. The point is to keep moving, so as long as you're doing that, you're doing it right!
If this workout seems too difficult, start with one or two reps of each burpee variation, and then work your way up. There are two ways to complete this challenge. Either do all reps of the same burpee variation before moving on to the next variation (ex: five classic burpees, then five mountain-climber burpees, etc,) or, if you prefer more variety, do all five variations at once, then repeat the set of those five burpees for the designated number of reps.
Day of Month | Number of Reps | Number of Burpees |
---|---|---|
Day 1 | 5 reps of each | 25 |
Day 2 | 5 reps of each | 25 |
Day 3 | 6 reps of each | 30 |
Day 4 | Rest | 0 |
Day 5 | 6 reps of each | 30 |
Day 6 | 7 reps of each | 35 |
Day 7 | 7 reps of each | 35 |
Day 8 | Rest | 0 |
Day 9 | 8 reps of each | 40 |
Day 10 | 8 reps of each | 40 |
Day 11 | 9 reps of each | 45 |
Day 12 | Rest | 0 |
Day 13 | 9 reps of each | 45 |
Day 14 | 10 reps of each | 50 reps (you made it!) |