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Total Burpee Workout – Build a better burpee with this amazing 15 minute workout! – How to do a burpee

Total Burpee Workout – Build a better burpee with this amazing 15 minute workout! – How to do a burpee

September 6, 2014 |

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“I totally love burpees.”
~ No one ever ~
 
If you’re like me, your relationship with burpees is the very epitome of love-hate! Why do we hate them? Those suckers are hard!! They’re probably the most comprehensive, effective total-body bodyweight exercise that exists! Doing a ton of them in a row leaves you completely gassed with screaming muscles and burning lungs. But why do we love to do them? See every reason I just mentioned!!

Today we’re building better burpees with this awesome at-home workout! I’m calling it my “Total Burpee Workout”, but you can call it whatever you want (try to keep it PG rated!!). Let’s do this!
 

burpee

To do a burpee, start by standing erect. Drop into a squat and keep going all the way until your hands are on the floor in a crouch position. Jump your feet backwards so you’re on your hands and feet in a push-up position. Do a push up, and then jump your feet back up towards your hands so you’re in the crouch position again. From here explode up into a 6-inch jump with an overhead clap. Congratulations – that’s one burpee!!

 
Now that you’ve mastered this movement you’re ready for the workout! What I did is break down the burpee movement into it’s 4 basic component parts – the squat, the push up, the mountain climber, and the jumping jack – and made up a killer workout for you to do at home! Here we go…
 
 
The Workout
15 Burpees
burpee

 

15 Air Squats

 

 
 
15 Push Ups

 

 
 
15 Mountain Climbers

 

 
 
15 Jumping Jacks

 

 
 
30-second rest
 
 
Repeated 3-5 times!
(3 times = about 10-12 minutes; 5 times = about 20 minutes)


I love the simplicity of this workout, but I love the burn even more!!





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Looking for more amazing at-home workouts? Here are a few of my favorites:

Butt and Gut Series Workout
https://tone-and-tighten.com/2013/11/butt-and-gut-workout-series-week-4.html
 
 
The Dirty Dozen Workout

https://tone-and-tighten.com/2014/04/the-dirty-dozen-at-home-total-body-workout-from-tone-and-tighten.html

Ten Minute Tank Top Arms Workout
https://tone-and-tighten.com/2014/05/ten-minute-tank-top-arms-all-you-need-is-10-minutes-to-be-ready-to-go-sleeveless-this-summer.html


Inner Thigh Workout – Best Legs of Your Life

https://tone-and-tighten.com/2014/05/amazing-inner-thigh-workout-the-best-moves-to-shape-your-thighs.html



 
 
 
 
 






















 
 
 



Make it happen,
 
 
Jared
 





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By Jared Beckstrand

Filed Under: At-Home Workout, Calories, Core Strength, Exercise, Fitness, Muscles, Quick Workout, Strength Training, Total Body, Workout

Comments

  1. Chris H. says

    December 29, 2014 at 9:30 pm

    This is one of my favorites! Squeezes a lot of work into a short amount of time & is modifiable for different fitness levels. Best part is it’s not complicated 🙂

    • Jared says

      December 29, 2014 at 9:46 pm

      Thanks, Chris! One of my favorites, also!

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