30-DAY BURPEE CHALLENGE
You looking to push yourself? Take the push-up challenge to another level? Then get ready for this 30-day burpee challenge.
What’s a burpee? Oh, my friend, you are in for a world of hurt. Fun. I mean fun.
A burpee is a total body cardio and strength training exercise. With just one burpee you work your arms, chest, core, quads and hamstrings as well as your butt.
Best part is, like the push-up, you don’t need any equipment and it can be done anywhere.
Sounds like the perfect exercise, right? Just wait. Oh, just wait. You’ll discover why it’s the complete workout in one exercise.
To do a burpee, you start standing up, then crouch down to place your hands on the floor beside your feet. Jump your feet back to a push-up position. Perform a push-up. Jump your feet back to between your hands and then explode/jump up to land back to the starting standing position.
It looks like this:
I like to use a deck of cards for my 30-day challenges. It makes things a little more interesting and fun.
Remove all cards except for the Aces, 5’s, 8’s, 9’s and 10’s. You should only have 20 playing cards. Now shuffle the cards up. You’ll only shuffle once during this 30-day challenge. Shuffle them good.
With this challenge, you will do burpees on every card turned over. By the end of this 30-day burpee challenge, you will have gone through the entire 20 cards and done a total of 132 burpees. That may seem like a lot. And actually it is. But you will never do more than 10 burpees in a row. Unless….
When you turn over the card, the number of burpees you will do is the card number. Meaning if you turn over a five of hearts, you will do five burpees. Ace cards are one burpee to give you a break. Otherwise, make it a wildcard and assign it any number of burpees you want. The first Ace could be one. The second could be 15. It’s your challenge. Make it what you want.
In between each card you will have a 10 second rest. Get your timer out and set it for 10 seconds. Flip over your first card (if you’re lucky you’ll get an Ace), do the burpee(s) and then rest for 10 seconds before flipping over the next card.
After you are done with your cards for the day, put the stack of turned over cards back on top of the face down cards. This will keep the number of burpees you do per day constant and build on that number until you reach day 30 and a total of 132 burpees.
Everyone’s challenge will be a little different because their cards will be in a different order. But at the end of the 30 days, we’ll all end up doing the same amount of burpees. (unless your Ace is a wildcard).
To make your burpee easier, do not jump. Simply stand up. You can also do the push-up on your knees or not at all.
To make them harder, do a tuck jump instead of a straight jump. Meaning bring (tuck) your knees to your chest when you jump up. Or do two push-ups instead of one. You can also modify your push-up to make it harder. If you’re super human, add both these modifications.
The 30-DAY BURPEE CHALLENGE:
Follow this chart to determine how many cards to turn over and when.
|Day 1 = 1 card||Day 2 = 2 cards||Day 3 = 3 cards|
|Day 4 = 4 cards||Day 5 = rest||Day 6 = 5 cards|
|Day 7 = 6 cards||Day 8 = 7 cards||Day 9 = rest|
|Day 10 = 8 cards||Day 11 = 9 cards||Day 12 = 10 cards|
|Day 13 = rest||Day 14 = 11 cards||Day 15 = 12 cards|
|Day 16 = rest||Day 17 = 13 cards||Day 18 = 14 cards|
|Day 19 = rest||Day 20 = 15 cards||Day 21 = rest|
|Day 22 = 16 cards||Day 23 = rest||Day 24 = 17 cards|
|Day 25 = rest||Day 26 = 18 cards||Day 27 = rest|
|Day 28 = 19 cards||Day 29 = rest||Day 30 = 20 cards – 132 burpees!|
You don’t have to start this at any given time or day. It’s just 30 days. Start it in the middle of the month if you want. If you can finish in less than 30 days, super awesome! Also means you need to modify your burpee to make it harder or you need to change your cards. Take out the 5 and replace it with the 7. Up the ante with the Ace as a wildcard.
If you can’t finish in 30 days, it’s okay. Take another day to rest. Just don’t quit! This may be a 30-day challenge but that doesn’t mean you HAVE to finish in 30 days. If you run a marathon and stop to walk, are you done? Do you just quit the race? No, you keep going and when you’re ready to run again you run.
Keep going! Finish the challenge no matter how long it takes you. You are still getting stronger and building so that the next time you do the challenge (and you will) you will finish in less days.
TRACK AND MARK THIS 30-DAY BURPEE CHALLENGE COMPLETE!
Are you keeping a fitness journal? Research shows that by keeping a food and fitness journal, writing down your workouts and what you eat, you lose more weight and reach your goals quicker. Fitbook is an awesome journal that provides tips, motivation and plenty of space to reflect and document things that inspire you. I use this to help plan my workouts and my meals. I love the extra tips it offers. Oftentimes, I’m left thinking – That’s a good one. I’ll have to try that. There are actually a few journal options to choose from.
DO YOU DO BURPEES? HOW MANY CAN YOU DO?
As always, please remember that I am not a medical professional, personal trainer or certified instructor… I’m just a hard hitting girl who wants to be healthy and strong! Before you begin any fitness or nutrition program, please consult your physician!
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