We love to hate burpees. It’s probably one of the most dreaded exercise for a lot of people, yet they seem to pop up in almost every workout. You may wonder why and the answer is simple. Burpees are no joke and if you do them right, you get a full body workout and strengthen your core, your shoulders, your arms and your glutes and all that in just one move.

The burpee is an incredible compound movement that is essentially three exercises rolled into one: a squat, a plank pose and a plyometric jump. No other exercise will get your heart rate up through the roof, your blood pumping and your fat burning like a burpee.

You wanna know how effective a burpee is? You will burn approximately 8 to 14 calories per minute of doing burpees and most people complete between 10 to 20 burpees per minute. Of course, these numbers depend on your bodyweight, your metabolism, your fitness level and the intensity you put into your burpee.

We want to challenge you to a 4-Week Burpee Challenge. Are you up for it?

This is how it works:

Week 1–10 burpees a day
Week 2–20 burpees a day
Week 3–30 burpees a day
Week 4–40 burpees a day

Of course, doing the same old burpee every single day will get boring quickly, so we have a different burpee variation for every single day that will keep things interesting and totally kicks your butt.

4-WEEK BURPEE CHALLENGE

Day 1 — Basic Burpee

To get the most out of your burpees, master the basic burpee first.

– Stand tall with your feet hip-width distance apart, abs tight and shoulders down the back.

– Keep your spine straight and squat down.

– Place your hands on the ground, brace your core and jump your feet back into a plank pose.

– Right away jump your feet forward to your hands.

– Stand up and explosively jump as high as you can with your arms up overhead.

– As you land, bend your knees immediately to absorb the impact and go for the next burpee.

Day 2 — Mountain Climber Burpee

Really work your core with this one. Plus mountain climbers keep your heart rate high.

– Stand tall with your feet hip-width distance apart, abs tight and shoulders down the back.

– Keep your spine straight and squat down.

– Place your hands on the ground, brace your core and jump your feet back into a plank pose.

– Knock out four mountain climbers by alternately pulling your knees into the chest.

– If you want to take it up a notch, pull your knees to the opposite elbows for cross-body mountain climbers.

– Jump your feet forward to your hands.

– Stand up and explosively jump as high as you can with your arms up overhead.

– As you land, bend your knees immediately to absorb the impact and go for the next burpee.

Day 3 — Burpee Kick-Outs

This variation puts an extra emphasis on your shoulders and is great to hit the obliques.

– Stand tall with your feet hip-width distance apart, abs tight and shoulders down the back.

– Keep your spine straight and squat down.

– Place your hands on the ground, brace your core and jump your feet back into a plank pose.

– Lift your right leg and cross it under your body while lifting the left arm up towards the ceiling.

– Come back to plank and repeat the same with the left leg and right arm.

– Jump your feet forward to your hands.

– Stand up and explosively jump as high as you can with your arms up overhead.

– As you land, bend your knees immediately to absorb the impact and go for the next burpee.

Day 4 — Spiderman Push-Up Burpee

Work your entire core with Spiderman push-ups. You hit your rectus abdominis, your obliques and your lower back all at the same time.

– Stand tall with your feet hip-width distance apart, abs tight and shoulders down the back.

– Keep your spine straight and squat down.

– Place your hands on the ground, brace your core and jump your feet back into a plank pose.

– As you perform a push-up bring the right knee to the right elbow on your way down.

– Perform another push-up, this time bringing the left knee to the left elbow as you lower down.

– Jump your feet forward to your hands.

– Stand up and explosively jump as high as you can with your arms up overhead.

– As you land, bend your knees immediately to absorb the impact and go for the next burpee.

Day 5 — One-Legged Burpee

Great unilateral activation for your legs. You’ll feel the burn

– Stand tall with your feet hip-width distance apart, abs tight and shoulders down the back.

– Lift your left food off the ground.

– Keep your spine straight and squat down.

– Place your hands on the ground, brace your core and jump your right foot back into a three-legged plank pose.

– Jump your right foot forward to your hands.

– Stand up, still on the right leg and explosively jump as high as you can with your arms up overhead.

– Repeat 5 times before switching legs.

Day 6 — Box Jump Burpee

This is your chance to show off your superhuman powers.

– Stand in front of a box or bench with your feet hip-width distance apart, abs tight and shoulders down the back.

– Keep your spine straight and squat down.

– Place your hands on the ground, brace your core and jump your feet back into plank pose.

– Jump your feet forwards to your hands.

– Stand up and explosively jump up on the box or bench.

– Jump back down and immediately go for another box jump burpee.

Day 7 — Burpee Roll-Backs

Who doesn’t love to roll around a bit. This fun variation will remind you of your childhood days, but don’t be fooled, you’ll be working just as hard.

– Stand tall with your feet hip-width distance apart, abs tight and shoulders down the back.

– Keep your spine straight and squat down.

– Place your hands on the ground, brace your core and jump your feet back into a plank pose.

– Jump your feet forward to your hands.

– Stand up and explosively jump as high as you can with your arms up overhead.

– As you land, bend your knees immediately, lower down into another squat until your butt touches the ground.

– Roll back onto your shoulders into plow pose and use the momentum to roll back up to stand in one fluid movement.

– Finish with another explosive jump with your arms overhead.

– As you land, bend your knees immediately to absorb the impact and go for the next burpee.

CHERRY BANANA PROTEIN SMOOTHIE

If you love cherries, you are going to love this tasty, delicious CHERRY BANANA PROTEIN SMOOTHIE.

We eat cherries because we love their amazing taste, but besides that, cherries are some of the healthiest foods on the planet and a great addition to any athlete’s diet. You’ll be surprised to find out that cherries come with performance-enhancing benefits that are well-suited for your busy lifestyle and intense training regimen.

The more sour and acidic the cherries are, the higher is their concentration of phytochemical such as flavonoids, which makes tart cherries a superior antioxidant. Several studies show that consuming tart cherries can significantly decrease muscle soreness after a tough strength training session, plus athletes supplementing with tart cherries also showed fewer signs of muscle breakdown, which is a sign that tart cherries help in muscle recovery.

In addition to the strength training studies, numerous researchers looked into the effects of tart cherries on endurance athletes and inflammation as well as upper respiratory tract symptoms and found that the athletes who consumed tart cherries had less inflammation and zero signs of upper respiratory problems after running a marathon.

So it is no wonder that elite athletes and weekend warriors alike are turning to tart cherries as a post-workout recovery supplement in growing numbers. If you want to reduce the pain that is associated with exercise and involves inflammation, oxidative stress and muscle damage, make tart cherries a part of your regular diet and say good-bye to muscle pain and muscle damage and hello to faster recovery.

Plus the low-calorie fruit of the prunus family — less than 100 calories per one cup serving — is a natural source of melatonin, which plays a key role in our sleep-wake cycle and helps us to fall asleep faster. And we all know that a good night’s sleep is essential for helping our muscles to recover after an intense training session.

Let’s not forget, tart cherries can be the answer to losing that hard-to-get-rid-off belly fat. Research shows that tart cherries are linked to a reduced concentration of fats in the blood, lower percentage of fat mass overall and less abdominal fat weight. However, keep in mind that simply eating cherries and hoping for your belly fat to magically disappear won’t give you the results you are looking for. You have to combine eating cherries with working out and an overall healthy diet to get rid of that unwanted belly fat. But adding more cherries to your diet can definitely help you to speed up the process.

And if this wasn’t enough, tart cherries also provide you with a good amount of the important mineral potassium, that is essential in a variety of functions in our body, including keeping our heart, brain, kidneys and muscular tissue healthy.

We’re combining tart cherries with an athlete’s go-to fruit — a banana — and mix it with almond milk, Greek yogurt, protein powder and ice and with that have an amazing post-workout smoothie that also works great as a bedtime snack.

CHERRY BANANA PROTEIN SMOOTHIE INGREDIENTS

1 cup fresh, tart cherries
1 medium banana
1/2 cup almond milk
2 tbsp. low fat Greek yogurt
1 scoop vanilla protein powder
1 cup ice

INSTRUCTIONS

1. Pit the cherries with a cherry pitter.
2. Add all the ingredients in the blender.
3. Start blending on low speed and gradually increase. Blend until smooth.
4. Add protein powder and ice cubes last.

Whether you want to increase strength, lose body fat, condition your body or stay lean, you can’t go without burpees. They combine strength and cardio like nothing else and the best part is that you can do them anywhere, anytime and you don’t need any equipment. Are you up for our 4-Week Burpee Challenge?

BOOST YOUR PHYSIQUE WITH BURPEES
Joschi & Monika
JoschiNYC.com

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Fitness | Yoga | JoschiNYC.com We help you to get out of your head and into your body ➡️ Yoga Teacher Training ➡️ Mind-Body Optimization Training

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Joschi NYC

Joschi NYC

Fitness | Yoga | JoschiNYC.com We help you to get out of your head and into your body ➡️ Yoga Teacher Training ➡️ Mind-Body Optimization Training

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