The Burpee Challenge

I love combining different moves and incorporating them into my workout. In my opinion, the "Burpee" is one of the most effective exercises. It increases your heart rate, as well as builds strength and power. Here is a burpee challenge for you to do at home, outside, or in the gym. Set your interval times for 24 rounds of 50 sec work/10 sec rest.

The burpee challenge: 50/10 x 24 rounds. Every third exercise will be a variety of your choice of high intensity cardio (i.e. High knees, jump rope, jumping jacks). 

1. Half Burpee (burpee without a pushup)

2. Burpee

3. Double high knees 

4. Burpee/2 jump squats/2 jump tucks

5. Burpee/heel grab

6. Double high knees

7.  Burpee toe click (When you jump up, click toes together then land in a squat)

8. Single leg burpee (jump into a one legged plank and single leg pushup; alternate legs) 

9. Double high knees  

10. Burpee/hop forward/hop back/hop up

11. Rollback/low lateral hop to the right/burpee/rollback/lateral hop left/rollback

12. Double high knees  

** Rest one minute then Repeat the set 

Have fun! 

BHW