Take The 30-Day Burpee Challenge (2024)

Theburpeeis a phenomenal exercise. In fact, it’s perhaps the verybest bodyweight exercisethere is, working a multitude of muscles as well as getting the heart pumping. If you could only ever do one bodyweight exercise for the rest of your life, the burpee might well be your best pick. All of this might seem an overstatement, but it’s vital to comprehend just how good for you the burpee is before you try them – because once you do one, it can be hard to convince yourself to ever do another.

However, you simply must keep burpee-ing, because the benefits of doing so are significant and numerous. Muscles all over the body get a workout – your arms, back, chest, core, glutes and legs all take a pounding. The burpee is also good for your cardiovascular fitness, raising your heart rate sky-high, which is why it is a staple ofHIIT circuits.

All it takes to gain these benefits is to master one, relatively simple, manoeuvre. Complete this 30-day burpee challenge and you can undoubtedly claim to be a burpee master, but before you take a look at day one, make sure you have your technique nailed down by reviewing how to do a burpee properly.

1. From a standing position, drop into asquatwith your hands resting on the ground just in front of your feet.
2. Kick your feet back behind you, leaving your hands where they are so you end up in an elevatedplankposition. (At this point, the truly adventurous (foolish) throw in apress-up, because what situation isn’t improved by throwing in a press-up?)
3. Jump your feet forward so they end up next to your hands.
4. Explode into the air and raise your arms straight above your head. Repeat.

Tough, right? It will get easier with practice, probably. Here’s the 30-day burpee challenge.

The 30-Day Burpee Challenge

Designed byCrossFit coachand burpee aficionado Andy McTaggart, the challenge is simple. Complete the amount of burpees listed below for each day. At times, this will be unpleasant, but after 30 days, you’ll be a new person. You'll be leaner, stronger and really,reallygood at burpees.

The beauty of this burpee challenge is that it’s scaleable – it’s based on your current fitness level, established by the test on day one. Push as hard as you can on

Once you've knocked out 30 days of burpees, no fitness obstacle should hold any fear for you, so why not head straight on to our toughest fitness challenge, the30-day press-up challenge – building up to 100 press-ups in one go. On second thoughts, maybe take a couple of days off in between.

More Burpee Workouts

• The death by burpees workout is more beginner-friendly than it sounds
• Test yourself with this burpee pull-up workout