30-Day 1-Minute Burpee Challenge

Congratulations to those who participated in our Sally Up Push Up Challenge over the last month! Our next challenge is the infamous burpee!


Burpees are a full body exercise that incorporates all the large muscle groups (like chest, back and thighs) while exercising the smaller muscle groups in your torso, shoulders & arms. Benefits include strength building, endurance, agility, and heart health.

  • Intensity: Choose your strength with 3 different levels! I’ll show you standard burpees, step-back burpees, PLUS full-sweat burpees with an extra something, something…

  1. Step-Back Burpees: From standing come to squat, place both hands on the ground and then step one foot back and then the other to come into plank. Again step forward and come back to squat. Jump up, and start again from the top.

  2. Standard Burpees: From standing come to squat. Place both hands on the ground and jump back into plank. Again jump forward landing with your feet outside of your hands. From here jump up, and then start again from the top.

  3. Full-Sweat Burpees: From standing come to squat. Place both hands on the ground and jump back into plank. Push up keeping proper form. Again jump forward landing with your feet outside of your hands. From here jump up, and then start again from the top.

  • Progress: From day to day we’ll count how many burpees we can do in 1 minute. This is for your own personal record keeping and will of course vary from day to day!

  • Form: Burpees includes 3-4 different exercises; squat, plank, jump and optional push-up. To avoid any injuries, we’ll start slow focusing first on form plus breath, and later on pace.

  • Precautions: In this case it is better to slow down or rest totally than to keep pressing on with bad form and risk injury. Listen to your body and move through each exercise with control.


Check out these videos as useful resources:

Do Burpees Every Day And See What Happens To Your Body > How to do Burpees >