Burpees — the one exercise we all love to hate. They may burn the most, but that’s because they are so effective. Try this 30 day callenge
Burpees — the exercise you love to hate. But you’re never going to get better at them (or love them any more) if you don’t actually do them (funny how that works).
Need help getting started? We have just the thing for you! A 30-day burpee challenge.
How the Burpee Challenge Works
On November 1, 2018, we’re starting the LIVESTRONG.COM 30-Day Burpee Challenge with the rest of the LS team and our Challenge Facebook group. Each day, you’ll do the prescribed number of reps (see the printable calendar below).
Next, find your fellow challengers and share your daily progress on our special Facebook Challenge Group! Plus, when you join the group, you’ll get in on all of our future monthly challenges.
Before you begin, check out the video below from your hosts Mike Donavanik and Vanessa Villegas to learn the proper form for burpees. They can be tricky and require a good bit of coordination, but keep doing them and you’ll have them mastered before you know it.
How to Perform a Burpee
Standard burpee: Start standing, squat down with your hands between your feet and then jump your legs back into a plank. Jump your feet back to your hands and stand up. Jump, landing softly. Repeat.
Make it easier: There are several ways to modify the burpee. Try these suggestions to make it easier and reduce the impact of the exercise:
- Skip the jump at the top of the burpee.
- Instead of jumping your legs back, step back one leg at a time. Then step forward instead of jumping forward.
- Place your hands on a bench or sturdy chair when you step back into the plank position.
Advanced: Take the intermediate variation and add a push-up when you’re in your plank. If a full push-up is too difficult, you can drop to your knees and do a knee push-up instead. (Tip: Place a mat or folded towel under your knees to make dropping to your knees more comfortable.)
And if you’re one of those crazy people who thinks, “50 burpees? That’s nothing!” Well, then it’s time to amp up your burpee game. Once you’ve progressed beyond the “regular” advanced version, we have 15 burpee variations that’ll kick your butt. Add a box jump, do a clap push-up instead of a regular one, hold dumbbells, get creative! Then, share your favorite burpee variations with us.
So even if you still hate them at the end of the month, at least you’ll have shown them who’s boss — you!
The Burpee Challenge Schedule
The first day will be your warm-up. You only have to do one burpee! Every day after that, you’ll add two burpees. And every six days, you get a rest day (hallelujah!).
Finally, get ready for day 30, when you’ll do 50 burpees in one day! It might sound like a lot at the start, but if you work up to it, it’s totally doable. You can also scale them to your ability level (see above for suggestions).
You can also break them into as many sets as needed or try different variations to find what works for you. The point is to get off your butt and get moving! Keep track of your progress with this handy 30-day calendar.
|Read on: The 30-Day Burpee Challenge|