30 Day Beginner Burpee Challenge

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Are you ready to crush those burpees? Check out my 30 day beginner burpee challenge with a how-to on doing the perfect burpee.

30 day beginner burpee challenge

I said about ten months ago after doing a half-effort burpee and injuring my neck that I’d never ever ever do another burpee again. I’m an adult. I can make choices. And my choice was to never do a burpee again.

And then I signed up for my first Tough Mudder and fell in love with obstacle racing. I then did my second obstacle race, a Terrain Race. Following all of this, it was time to get serious. I signed up for a Spartan Race next spring and if there’s one word that’s synonymous with Spartan Race it’s the word burpee.

So here we are. Back to burpees.

Yes, I’m doing burpees. They’re not my favorite, but man are they effective. You don’t need any equipment making them a great exercise if you’re short on time and can’t hit the gym.

What’s A Burpee?

A burpee, also known as a squat thrust, is an incredibly effective full bodyweight exercise. The burpee helps build aerobic and anaerobic fitness as well as muscular strength and endurance.

It’s seriously so good that so many people dread doing one.

Here are the 4 Count Burpee Directions:

  1. Begin in a standing position.
  2. Move into a squat position with your hands on the ground. (count 1)
  3. Kick your feet back into a plank position, while keeping your arms extended. (count 2)
  4. Immediately return your feet into squat position. (count 3)
  5. Stand up from the squat position (count 4)

Here are the Burpee with Push-Up Directions:

  1. Stand with your feet shoulder-width apart. 
  2. Squat as deeply as you can and place your hands on the floor. Kick back into a push-up position. 
  3. Do one push-up. 
  4. Bring your legs back to a squat and jump up, throwing your hands above your head.
  5. Land and repeat. 

Want video?! Here’s how to do a proper burpee + burpee push-up with video:

Types of Burpees

There are so many different variations to burpees!

  • Box-jump burpee 
  • Burpee broad jump
  • Burpee push up
  • CrossFit burpee
  • CrossFit speed burpee 
  • Dumbbell burpee
  • Eight-count push up or Double burpee
  • Jump-over burpee
  • Jump up burpee 
  • Knee push-up burpee
  • Long-jump burpee 
  • Muscle-up burpee 
  • One-armed burpee 
  • One leg burpee 
  • Parkour burpee 
  • Pull-up burpee 
  • Side burpee 
  • Squat thrust 
  • Tuck-jump burpee 

30 Day Beginner Burpee Challenge

First, pick your poision. For me, I am doing the second burpee demonstrated in the video above called the burpee push-up. If you’re just starting, you can start with the first version and work your way up to the push-up burpee!

Now, for the Beginner Burpee Challenge!

This is going to feel good. We’re going to start with just 3 a day and work our way up to 15 in just 30 days. Yes, there will be rest days!

Ready for the challenge?

Get your free 30 day Beginner Burpee Challenge below!


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