The burpee requires no equipment and is an efficient, functional movement because it works every part of your body. There are several variations, but for the purpose of this 30-day challenge and to make sure everybody can participate, here are three levels:
- Level: Beginner Burpee: Standing to plank position, return to standing.
- Level 2: Basic Burpee: Standing to plank position, return to standing with a jump.
- Level 3: Beastmode Burpee: Standing to plank position, push-up, return to standing with a jump.
Benefits of the 30-Day Burpee Challenge
When done correctly, this challenge can improve your strength, endurance, general fitness, and boost your weight loss because it turns up your heart rate and metabolism.
The burpee challenge takes a few minutes a day and requires no financial investment or equipment. It's an extremely efficient way to challenge your body and improve your fitness.
What is Involved in the 30-Day Burpee Challenge?
Because burpees are an intense exercise and can be hard on your knees and back, this challenge is designed to progressively increase the number you do each day over the course of 30 days. You'll have days where you'll have fewer burpees and others when you'll rest to allow your body to recover and prevent injuries.
Do you have to do all the burpees in a row?
No. It can be challenging to do 15 or 20 burpees. Don't compromise form and risk injury because you're pushing too hard. It's more effective to do six sets of 10 burpees or a few burpees every hour.
The fine print for the 30-Day Burpee Challenge:
- Decide how many burpees you'll do at a time and your burpee level. You don't need to do them all at once; break them up to hit the target number.
- Be sure to use proper form to maximize results and prevent injury.
- To maximize your results of this challenge, add in 30 minutes of cardio a day, three times a week along with your current fitness plan.
- At the beginning of the month, record your weight and basic measurements. At the end of the month, do the same thing to see your progress.
- Using your tracker, check off the days as you complete the activities and record the number of reps per set and/or how long it takes you to complete the work so you can track your strength.
- Don't ignore "rest" days that consist of holding a basic plank. They are strategically placed to help your body recover to excel the next day.
- Be sure to check with your doctor before you start any new exercise regimen.
- Take a screen shot of the list below so you have easy access to the breakdown of burpees each day!
Keep me posted on Instagram @theevictoriaslone and tell me how you're doing! I can't wait to hear how it goes. Good luck !
