STOP! Before you close this tab, this burpee challenge is not as vomit-inducing as you may think! You won’t be asked to do burpees until you pass out, I promise. On the contrary, you will be starting with the easiest form of burpee ever invented. Just like Mish and 12WBT have always stated, ‘Consistency’ trumps ‘Intensity’ every time.Â
You are going to start slow. You’re going to be doing 30 burpees (3 sets of 10) BEFORE your morning coffee or morning meal. And you’re going to be starting easy.
Here’s how the next 30 days will go
- Wake Up
- Go to the Toilet, splash some water on your face and say ‘You got this!’
- Take a quick sip of water and switch on your ‘Pump Up’ music
- You’ll conquer 3 sets of 10 burpees – Type of Burpees are detailed below.
- Go on with your day’s activities feeling mentally sharper and with a far greater capacity to burn fat.
Types of Burpees in this challenge
Everybody starts with the simplest form of burpee. This is the Low Impact one where you step through without any jumping. Once you have mastered 3 sets 10 reps with up to a 1-minute break in between each set then the next day you move onto the next level – Full details below.
Keep progressing through each style of burpee until you can’t do the 3 sets of 10 reps without your form fatiguing. This means you’re going to be doing the same burpee everyday until your technique is flawless. You can be puffed, but at no point should you be gasping for air. This is the same for any workout or exercise to burn fat at an optimal level.
Results you can expect
You will find that 3 sets of 10 burpees is an effective and productive way to wake up your brain and get your body into full fat-burning mode as early as possible in the day.
You will also find that this challenge gets you fitter, stronger and ‘burpee conditioned’ – that’s something professional athletes say!
By starting at step one, progressing at your own pace (and most importantly, doing it everyday) you’ll gradually condition your body to this often-feared exercise. You’ll see when you work at it for just 5 minutes a day, every single one of you will become ‘Burpee-Fit’.Â
This new habit will also show you that all challenges, be it physical or mental, can be broken down, built up slowly, and eventually mastered. You’ve just got to stay committed.Â
I can feel you’re just busting to get into this month’s burpee challenge. So here are the 5 types you’ll be working your way through.
Burpee – Low Impact
Burpee – Bench
Burpee – Traditional
Burpee with Push up and Jump
Burpee with Tuck Jump
If you’re unfamiliar with the different styles of Burpees, here’s a few more details from our 12WBT Exercise Index.
Burpee – Low Impact
Squat until your hands touch ground, then STEP your legs back one at a time into the High Plank position. Then simply reverse that movement by stepping your feet back between your hands and stand up tall with hands high in the air. Reach up as high as possible.
Burpee – Bench
Squat until your hands touch the bench, then jump your legs back into a High Plank position. Then simply reverse that movement, jump your feet back between your hands and jump up off ground with hands shooting into the air.Â
Burpee – Traditional
Squat until your hands touch the ground, then jump your legs back into a High Plank position. Then simply reverse that movement by jumping your feet back between your hands and jump up off ground with hands shooting into the air.Â
Burpee with Push up and Jump
Squat until your hands touch the ground, then jump your legs back so your body is in a straight line in the high plank position before lowering down to the ground. Then simply reverse that movement by pushing up and jumping your feet back between your hands and jump up off ground with hands shooting into the air. Jump up as high as possible.
Burpee with Tuck Jump
Squat until your hands touch the ground, then jump your legs back so your body is in a straight line in the high plank up position before lowering down to the ground. Then simply reverse that movement by pushing up and jumping your feet back between your hands and jump up off ground with hands shooting into the air. Jump up as high as possible while tucking your knees up to your chest.
Time to go!
So with that, you have got all the tools you need to jump straight into this 30-day burpee challenge! Start at the easiest level and work your way up to the hardest. If you’re already feeling fit, start halfway and really focus on getting your form on point. Technique really is key to making the harder level feel as easy as possible, and 30 burpees won’t feel nearly as daunting as it would have if you’d just skipped straight to the top. You’re doing 3 sets 10 reps with up to a 1-minute break in between. When you feel your form improving, your breathing is steady and you feel ready for the next challenge, move onto the next level.
You’ve got this!Â
