Many health experts believe that burpees are beneficial and that the movement is easy to do for anyone who wants to improve their strength and fitness.

Even though they may not always look perfect, falling and getting back up doesn’t require much skill. This is a good analogy for life because sometimes you get knocked down by a challenge but you find a way to get back up and keep going. For this reason, burpees are a great way to build character.

What is a Burpee?

burpee begins with jumping your feet back, kissing your chest to the floor, pushing up off the ground, and then snapping your feet forward toward your hands. Finally, you jump and clap.

So why do people hate burpees?

-They are hard and will fatigue your muscles and lungs faster than any other movement. -They are used as a punishment by gym teachers, football coaches, and drill sergeants which might create negative memories for some people.

The tips below can help make working out much easier and less dreaded, so that it becomes something you look forward to rather than avoid.

Burpee Benefits

Here are 6 benefits of doing Burpees:

  • They build character and perseverance
  • They fatigue your muscles fast
  • Quickly improves strength and conditioning
  • No equipment needed
  • Less space needed
  • EVERYONE can do a burpee

Burpees can help improve your fitness levels, both physically and mentally, no matter what your goals are.

The repetition and frustration of the movement builds character and perseverance. It teaches you to keep going during even the toughest of times.

Burpees are an effective way to improve strength and conditioning because they quickly fatigue muscles and lungs.

You can perform burpees anywhere without needing any equipment or much space. You don’t need to go to the gym, and you can do them even if you are traveling, stuck outdoors, or the hotel you’re staying in doesn’t have a gym.

This is an easy movement to perform that doesn’t require any equipment. There’s no excuse not to work out with this movement.

If you’re looking for an exercise that everyone can do, look no further than the burpee. This move is perfect for athletes of all levels, people who want to lose weight, and even kids.

Everyone should be able to get up and down off the floor for quality of life reasons. Volleyball, football, and wrestling athletes need to be able to get back on their feet quickly, and these drills can help them practice that.

What Muscles do Burpees Work?

Each repetition of a burpee works your arms, chest, quadriceps, glutes, hamstrings, and core, providing a full-body workout that helps you gain strength throughout your body.

Burning more calories in a shorter amount of time is one of the benefits of doing burpees.Burpees also train your whole body as one kinetic chain, which is different from isolation exercises like bicep curls and tricep extensions.

Burpees are a great addition to any training session because they help you learn how to produce force from your core to your extremity.

Burpees for Weight Loss

Since burpees are easy to do and use your whole body, they are great for weight loss workouts. Being easy to do means that anyone can do them, even when they’re tired. They might not look pretty when you’re doing them, but you can just keep moving.

Burpees can be used in many types of workouts, but they are most effective for weight loss when done as part of a high-intensity interval workout.

The ideal workout would entail shorter rest periods and longer periods of pushing yourself as hard as you can.

This means that for every 3 minutes of work, you will take 1 minute of rest.

An example would be this workout that uses a 2:1 rest-to-work ratio:

Five Sets for Max Reps:

  • 30 seconds of Burpees.
  • 60 seconds of rest.

Burpee Challenge

The first CrossFit Open workout is one of the best Burpee Challenges. It has been repeated over the years for good reason. Everyone can do burpees, which means everyone can participate, which is pretty cool. But more importantly, it shows which athletes have developed the mindset and fortitude to thrive in competition.

This workout contains only low-skill movements, and there are no transitions to other movements or apparatus. The key to doing well in this workout is having the right mindset and being disciplined.

This is a test of your willingness to succeed.

If you have the right mindset and keep a good mantra in mind, you will do well on this workout.

If you’re dreading a workout, it’ll feel like the world is caving in on you around minute three.

This workout is an opportunity to showcase your physical prowess and also your understanding of what it means to be “invincible.” Come to this workout with excitement and a willingness to break through any mental hurdle that could hold you back, and if you do that, you’ll have no regrets.

During this workout, you may improve your personal records in terms of the number of reps or your mindset. These improvements are easy to see, feel, and measure.

. You have 7 minutes to complete as many burpees as possible.

Read the following tips to help you feel more confident about completing burpees the next time you see them on the whiteboard in your exercise class. It’s important not to think of exercise as punishment, so that future generations don’t grow up despising this type of activity.

30-Day Burpee Challenge

The burpee is an exercise many people love to hate. However, if you never do them, you’re never going to improve or enjoy them more. (It’s funny how that works.)

The burpee is a 3-in-1 exercise that works your entire body. It strengthens your major muscle groups, increases your endurance, and gets your heart rate up for a dose of cardio. No wonder they’re so tough!

This month-long challenge is designed to help you build your burpee stamina and perfect your form. Keep reading for more details.

How the 30-Day Burpee Challenge Works

For the challenge, you will do the number of reps specified in the calendar below each day. The first day will be a warm-up with only one burpee. Every day after that, you will add two more burpees to the routine. Every six days, you will get a day of rest.

On the last day of the challenge you will do 50 burpees. This might seem like a lot but you will gradually do more throughout the month. Below are some suggestions to help you do the exercise according to your ability. You can also break up your burpees into sets or try different variations.

The Challenge Calendar

If you want to stay on track, choose a challenge calendar and print it out or save it to your phone so you know how many burpees to do each day.

How to Join the Burpee Challenge

Print and/or Save Your Challenge Calendar

Post your calendar in a visible spot and mark off each day as you complete your reps so that you know how many to do the next day.

Join a Challenge Facebook Group

Being a part of a supportive group can help you stay motivated during this challenge. Let the group know how your day went, post photos or videos of your progress, or share your favorite burpee meme or motivational quote.

Focus on Proper Burpee Form

Make sure you have good form before beginning the exercise, as poor form will result in less effective exercise and could cause injury.

The following text explains how to do a burpee exercise correctly.

How to Do a Burpee

  1. Stand with your feet shoulder-width apart and your arms by your sides.
  2. Bend your knees to lower into a squat, keeping your back straight. Make sure your hips hinge back without your lower back arching or your knees extend over your toes.
  3. Reach your hands toward the ground, placing them on the floor shoulder-width apart.
  4. Jump or step your feet back into a high plank. You should be in a straight line from head to heels — shoulders over wrists, back flat, hips level.
  5. If you want, add a push-up here, bending your elbows at a 45-degree angle to your body and lowering yourself toward the floor. Keep your shoulders over your hands, abs engaged, and hips level. Press back up to a plank.
  6. Jump or step your feet back to your hands, landing in a low squat position.
  7. Press through your heels to jump straight up with arms overhead.
  8. Land softly with knees slightly bent so that you’re ready to move into the next rep.


Make sure you’re not holding your breath while doing burpees and avoid making these other common mistakes.

Know How and When to Modify Burpees

There are several ways to make burpees a little easier. Try these suggestions to reduce the impact of the exercise:

?If the push-up is too hard:?

  • Lower to your knees for modified push-ups.
  • Place your arms on a step, bench, or chair to elevate your upper body.
  • Skip it entirely.
  • ?If you have wrist pain:? Do the plank and/or push-up on closed fists.
  • ?If you have back pain or prefer lower-impact exercises:? Step one foot at a time back and forth from the plank position instead of jumping.
  • ?If you have knee pain or prefer lower-impact exercises:? Instead of jumping up from the squat, reach your arms overhead and lift onto your tiptoes.


You’ll also have more rest days this month, which will help Over these 30 days, you’ll do 675 burpees. This is impressive! You may want to consider spreading them out into smaller sets throughout the day, especially as the daily total starts to increase. Additionally, you’ll have more rest days this month, which will help you stay fresh.

Try Variations for Every Fitness Level

This challenge is suitable for all levels – those just starting out can try the tips above, while more advanced exercisers can attempt doubling the push-up or jump number, switching to single-arm push-ups, or adding a box jump.

There are many different ways to do a burpee, so experiment to find the ones that work best for you and that keep you challenged.


You can try doing a few reps of a harder variation each day, even if you’re not at the advanced level yet.

Enjoy Your Rest Days

Rest days are essential for your workout routine. They give your muscles and mind a chance to recover from the previous day’s workout and prepare for the next one. When you don’t take a rest day, you risk overtraining your muscles, which can lead to injury.

If you’re feeling sore, focus on stretching or foam rolling on a rest day. Concentrate on wherever you’re tight or achy. The burpee is a full-body exercise, many muscles might need some relief.

Celebrate Your Success

If you complete the 30-Day Burpee Challenge, you should feel proud of yourself! Then, consider trying a new challenge next month, like:


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About Rhoda ...

Rhoda is an award-winning dietitian, mature age model, and CEO of Sayvana Women.  

She is the creator of the Elegant Eating Solution, an affordable program that helps women avoid weight regain and feel great about themselves, without restrictive eating.

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