30 Day Burpee Challenge

30 day burpee challenge

Looking for an equipment free workout you can do anywhere? Try this burpee challenge and improve your fitness and strength without the need of weights and the versatility of being able to workout anywhere!

What is a Burpee?

A burpee is a multidimensional exercise comprising of a drop, push up, tuck into a squat thrust starting and ending in a standing position. Watch the video below for the correct technique when performing a burpee.

Video courtesy of Funk Roberts –

Benefits of Burpees

Besides being equiment free and versatile, other benefits include:

  • Simplicity – Burpees can be performed by either beginners or advanced participants and be altered to cater to any fitness/strength level.
  • Functional – Burpees involve everyday movements and when performed correctly, will strengthen not only muscles but ligaments and tendons as well as improving joint flexibility.
  • Total Body Activation – Burpees involve the whole body meaning that you’ll optimise caloric expenditure with every rep. The more muscles you use the more calories you burn, thus increasing lean muscle mass whilst burning fat!

30 Day Burpee Challenge

Complete each day as the month progresses. From day 1-10 try and complete allocated burpees in a single attempt. From days 10-30 complete allocated burpees as fast as possible. Time yourself with a stop watch on days before a REST DAY and time yourself again on days after a REST DAY to monitor progression of fitness – the faster you complete the allocated burpees the fitter you’re getting! Good luck!

30 day burpee challenge


Fat Burn 5 - 5 Exercises to burn fat faster Benefits of kickboxing for fitness BENEFITS OF GROUP PERSONAL TRAINING