Fit Chic NYC’s Blog

How to increase burpee speed

Reader Mark B. is working on his burpee challenge and asks:

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

First off, 22 is great! So let’s talk about how to get over your speed roadblock. The science behind a minute of burpees – it’s considered anaerobic exercise, meaning it doesn’t use oxygen as its main source of energy.

To increase speed I suggest training in intervals, using the Tabata protocol. Tabata works by performing eight non-stop rounds of 20 seconds work, 10 seconds rest totaling four minutes. So pump out as many burpees as you can in 20 seconds, rest for 10 seconds then go straight into 20 seconds of burpee action, rest for 10 seconds etc., completing the 20/10 cycle a total of eight times.

For the next week don’t perform a minute of burpees straight, train with the 20/10 intervals.

When you only have a minute of work, speed is king (assuming form is already correct) and by using Tabata’s repeated short intervals, you are conditioning your body to work without a full recovery.

Good luck!


Magazine Recap (in 375 words): Men’s Fitness February 2010

I recapped SHAPE magazine’s February issue last week so it’s time I show some love for the men’s mags.

Working in the magazine industry, I’m all to familiar with the blood, sweat and tears that go into making each issue. That being said, I can also appreciate the sometimes-ridiculous advice that is doled out.

So in case you haven’t been able to pick up your February 2010 copy of Men’s Fitness magazine yet (and please do, my industry needs all the help it can get!), here are some of the issue’s highlights in 375 words:

36 percent of people under 35 go right onto Facebook and Twitter after having sex and 17 percent of readers polled call in “sick” the Monday after Super Bowl. Build a bigger chest with wide grip dips. Leaning forward slightly on bicep curls should allow you to go heavier and will minimize shoulder pain. Jason Ferruggia’s 4rules for thin guys at the gym: do fewer exercises, do more sets, hit your whole body three times a week and keep your reps low (HUH)? Sports massages loosen tight, fatigued muscles and relieve soreness – Give yourself one at home with a foam roller. Cut calories and incorporate interval training to shed extra lbs., and don’t skip breakfast or swear off favorite foods, you’ll eventually cave. Chili is a man meal. The RX for over boozing – eat fruits with high water content to help restore fluid balance and fat-burning capabilities. Make sure your bucket list includes bringing a muscle car back to life and going to rock star camp. My personal Vancouver-athlete hottie  Zach Parise builds core muscles by twists on a Swiss ball while short track speed skater Apolo Anton Ohno likes to climb stairs facing sideways while  bent in a low speed skater position to build the glutes, hamstrings and calves. The burpee is the best exercise ever. DUH. When having sex in public, make it a quickie and if you’re doing it in a parking lot, think backseat.  Englishmen are lazy in bed while the Swedes finish too quickly and the best lovers are from Spain, Brazil and Italy according to – Speed skated Allison Baver agrees “Italy has the hottest guys… Plus they’re all about love.” DWYANE WADE in a light gray pinstripe suit – I die – his favorite go-to designers are Calvin Klein, Ralph Lauren and Gucci. Get abs like star of Legion Paul Bettany by doing hanging leg lifts, rope crunches, ab wheel rollouts and back extensions. Tabata intervals. In the MMA abs workout there are three different types of gorilla swings. Mike Torchia (of Operation Fitness) said he once designed a $25,000 home-gym setup for Kevin Spacey, build your own (basic) for as little as $250. Biggest home-gym mistake: don’t buy used equipment without thoroughly checking it out.