Fit Chic NYC’s Blog


The Ultimate Total Body Exercise – Join The Burpee Challenge

No matter how fit you think you are, allow the burpee to humble you in less than one minute.

Also affectionately known as the jumping squat thrust, the prison workout or just plain workout hell, this famously miserable exercise can be considered the ultimate total body exercise that serves both strength training and cardio purposes.

How to do you do a burpee? Check out this video for a great visual:

1.    Squat and jump back into a plank position
2.    Perform a pushup with your CHEST TOUCHING THE GROUND (besides being proper form, it’ll make your life easier)
3.    Jump to squat landing on your HEELS
4.    Jump up (and if you want, clap your hands over head to ensure your getting your hands up)

What are you working? Well everything! You are firing your legs with the squat, your using your triceps and shoulders with the pushup, your abdominal is engaged helping to stabilize your plank and I promise these will have your heart pumping and leave you breathless after just a few.

Best part about burpees (said with tongue-in-cheek since there are no “best” parts about burpees)? This exercise can be performed anywhere, doesn’t require equipment and uses your own body weight. So NO EXCUSES (burpee like a champ)!

It shouldn’t be a surprise to see the reemergence of burpee popularity; it incorporates a few of the predicted 2009 fitness trends – back to basics/primal, bootcamp and budget-friendly workouts – plus they are repeat offender in CrossFit WODs (workout of the day).

So fellow fitness fanatics I invite you to join my one-minute burpee challenge. I’ve engaged in a little friendly competition with a friend where for 5 days/week we will each perform as many burpee reps as possible in ONE minute. We record our daily numbers as well as a weekly average and winner gets street cred and bragging rights.

Think you can handle one minute of burpees? Join the challenge. Post your daily one-minute burpee totals in the comment section of the daily post and see how you measure up.

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2 Comments so far
Leave a comment

I’m up to 22 in one minute. I’m going for 30. Anyone have advice to increase speed?

Comment by mark b

Hey Mark, great question … I answered in a new blog post: https://fitchicnyc.wordpress.com/2010/03/12/how-to-increase-burpee-speed/

Comment by FitChicNYC




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