A burpee challenge is the ultimate full body exercise; it’s a simple movement pattern that pushes strength and aerobic capacities while increasing conditioning levels. Sports teams, cross-fit athletes, and elite military forces are incorporating burpee challenges into their fitness routines. The burpee provides an intense cardiovascular workout while working the legs, arms, and core. To perform a basic burpee, 1) start in a standing position, 2) bend your legs to a squatting position and place hands on the floor about shoulder width apart, 3) thrust both feet back and land in the pushup position, 4) then jump feet back to the hands and return to a standing position.
Burpees can be done anywhere and during any part of the workout routine, however, they are typically utilized during high intensity interval training sessions to push VO2 levels as well as burn fat. Studies prove that high intensity exercises, like burpees, burn more fat than traditional strength training exercises.
Looking to add even more intensity? Add a pushup during the third step of the burpee and/or lift arms above the head when returning to the standing position. If that is still not enough, try holding dumbbells, a medicine ball, or wearing a weighted vest for added resistance while performing the burpee repetition.
For the ultimate challenge, do one set of 100 burpees as fast as possible OR crank out as many burpees as possible in two minutes. Good luck!