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  • Post published:24/04/2021
  • Post last modified:24/04/2021

The burpee is an excellent exercise for building anaerobic stamina, giving you the ability to work at near-maximal effort for longer periods of time. This is a great adaptation for improving performance at nearly any sport or fitness pursuit.

In this bodyweight workout, you’ll do a set number of burpees every two minutes (and rest for the remaining time), alternating periods of hard work with recovery, thereby allowing you to put maximum effort into each set.

The Workout

Every 2 minutes, complete the prescribed number of burpees. Go as quickly as possible. During any remaining time, rest.

Go for 20 minutes total.

  • Advanced: Do 15 burpees every 2 minutes
  • Intermediate: Do 12 burpees every 2 minutes
  • Beginner: Do 8 burpees every 2 minutes

Movement Tips

To perform a burpee, begin at standing with your feet at hip width. Put your hands on the ground and kick back to a plank position, quickly lowering your chest to the ground (this is exactly like the bottom of a push-up).

Rapidly push back up to a plank (the top of a push-up), simultaneously jumping your feet back under you. Jump and clap your hands over your head. This is one repetition.

To reduce the difficulty of the burpee, you have several options:

  1. You can put your knees on the ground during the push-up portion.
  2. Rather than jump your feet back under you (or jump and clap at the end of each repetition), simply walk your feet back underneath you and return to standing at the end of each repetition.

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