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30-Day Burpee Challenge
The burpee is a full-body exercise that works multiple muscle groups and provides an intense cardiovascular workout. This 30-day burpee challenge is designed to help you build endurance and strength, and improve your overall fitness.
What is a Burpee?
The burpee starts in the standing position. From here, you’ll squat into a frog position with hands on the floor, then jump back with your feet to a pushup position (for those just beginning, you can extend your legs one at a time to the pushup position. Do one full pushup (or a modified pushup from your elbows), then jump back to the standing position. Finish with a jump.
Here’s how the challenge works:
- 3 burpees
- 5 burpees
- 7 burpees
- 10 burpees
- 12 burpees
- 15 burpees
Continue to add 2-3 burpees a day until the end of the 30-day challenge.
It’s important to remember that the goal of this challenge is to gradually increase the number of burpees you do each day, so it’s okay if you need to take breaks or modify the exercise to meet your fitness level.
Here are some tips to help you make the most of the 30-Day Burpee Challenge:
- Warm-up: Start each workout with a 5-minute warm-up to get your heart rate up and loosen up your muscles.
- Proper form: Make sure you are using proper form when doing burpees to avoid injury and get the most out of the exercise.
- Add variations: As you get stronger, try adding variations to the burpee, such as jumping squats, push-ups, or jumping jacks, to keep things interesting and challenging.
- Stay motivated: Set goals, track your progress, and stay motivated by working out with a friend or joining a community of people doing the challenge.
- Rest: Make sure to take rest days as needed and listen to your body. It’s important to avoid overtraining and injury.
By the end of the 30-Day Burpee Challenge, you’ll have built endurance, strength, and improved your overall fitness. With consistent effort and dedication, you’ll be amazed at what you can accomplish in just 30 days.