“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!
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
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)
(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:
Make it happen,
Jared
By Jared Beckstrand
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 🙂
Thanks, Chris! One of my favorites, also!