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Burpee Workout: 16 Minute Exercise Challenge

Published April 27, 2019 (Revised: June 10, 2020) Read Time: 4 minutes
Ben Kissam

Written By: Ben Kissam, BS

Ben has a B.S. in Movement and Sports Science and over 7 years Certified Personal Training Experience.

why-burpees-are-one-of-the-best-exercises
<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "Ben Kissam, BS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2020/06/burpee-workout-thumbnail.jpg" } }, "headline":"Burpee Workout: 16 Minute Exercise Challenge", "datePublished":"2019-04-27", "dateModified": "2020-06-10", "description":"Looking for a muscle-building, heart-pumping fitness challenge that'll help you burn fat? Give this 16 minute burpee workout challenge a shot!", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2020/06/burpee-workout-thumbnail.jpg" } </script> <script type="application/ld+json"> { "@context": "https://schema.org", "@type": "FAQPage", "mainEntity": [{ "@type": "Question", "name": "What is a burpee?", "acceptedAnswer": { "@type": "Answer", "text": "A burpee is a full-body strength and cardio exercise. Essentially the movement is getting down on the floor, doing a push-up, then getting back up. This exercise works your chest, triceps, abs, glutes, hamstrings, quads, and calves, all at the same time. Because they work so many muscle groups at once, burpees are a great form of cardiovascular exercise, too. In most fitness circles, they're considered both a strength and cardio movement." } }, { "@type": "Question", "name": "How do you do a burpee?", "acceptedAnswer": { "@type": "Answer", "text": "Follow these cues to do a burpee correctly:<br>Start in a standing position; squat down and hinge forward at the hips; bring your hands to the floor.<br>Kick your feet out from under you, behind your body in a plank position. If you can, do a pushup.<br>Return to the top of a plank; jump your feet to your hands; squat up and jump up from the ground, reaching your hands up as you jump." } }, { "@type": "Question", "name": "What is a good burpee workout?", "acceptedAnswer": { "@type": "Answer", "text": "The 16 minute burpee workout challenge is as follows:<br>Minute 1: 5 burpees<br>Minute 2: 6 burpees<br>Minute 3: 7 burpees<br>Minute 4: 8 burpees<br>…...<br>Minute 16: 20 burpees" } }] } </script> <article> <div> <ul> <li><a href="#section1">What Is A Burpee?</a></li> <li><a href="#section2">How Do You Do A Burpee?</a></li> <li><a href="#section3">What Is A Good Burpee Workout?</a></li> <li><a href="#section4">16 Minute Burpee Workout Challenge</a></li> </ul> </div> <section> <p>Want to build muscle and get a killer cardio workout?</p> <p>This 16-minute challenge burpee workout will have you sweating and burning calories from the first minute.</p> <p>Not only are burpees an amazing full-body, <a target="_blank" href="https://www.warriormade.com/content/exercise/4-great-functional-exercises-for-every-day-fitness/" rel="noreferrer">functional exercise</a>, they're also a great way to measure your fitness progress over the long-term.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section1"> <h2>What is a burpee?</h2> <p>A burpee is a full-body <a target="_blank" href="https://www.warriormade.com/content/exercise/functional-strength-training/" rel="noreferrer">strength</a> and <a target="_blank" href="https://www.warriormade.com/content/exercise/low-impact-cardio/" rel="noreferrer">cardio exercise</a>. Essentially the movement is getting down on the floor, doing a push-up, then getting back up.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6815084/" rel="nofollow noreferrer">1</a></sup></p> <p>This exercise works your <a target="_blank" href="https://www.warriormade.com/content/exercise/best-bodyweight-chest-workout" rel="noreferrer">chest</a>, <a target="_blank" href="https://www.warriormade.com/content/exercise/3-simple-tricep-workouts-for-stronger-toned-arms/" rel="noreferrer">triceps</a>, <a target="_blank" href="https://www.warriormade.com/content/exercise/7-minute-abs-circuit-workout/" rel="noreferrer">abs</a>, <a target="_blank" href="https://www.warriormade.com/content/exercise/gluteus-maximus-exercises/" rel="noreferrer">glutes</a>, <a target="_blank" href="https://www.warriormade.com/content/exercise/hamstring-workouts/" rel="noreferrer">hamstrings</a>, quads, and <a target="_blank" href="https://www.warriormade.com/content/exercise/the-5-best-calf-exercises/" rel="noreferrer">calves</a>, all at the same time. </p> <p>Because they work so many muscle groups at once, burpees are a great form of cardiovascular exercise, too. In most fitness circles, they're considered both a strength and cardio movement. </p> <h3>Benefits of burpees</h3> <p>A wide variety of fitness gains are available to anyone that does burpees. Here are some of the best benefits:</p> <ul> <li>Increased cardio fitness</li> <li>Great exercise for fat loss <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5566168/" rel="nofollow noreferrer">2</a>, <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5376588/" rel="nofollow noreferrer">3</a></sup></li> <li>Increased strength</li> <li>Increased muscular endurance</li> <li>Better balance and muscle coordination</li> <li>Provides <a target="_blank" href="https://www.warriormade.com/content/exercise/what-is-functional-training-and-can-it-benefit-you/" rel="noreferrer">functional benefits</a> (getting down and up off the floor)</li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/BURPEES.gif" alt="burpees"> <h2 id="section2">How do you do a burpee?</h2> <p>It might seem like a complicated exercise, but burpees can be broken down into a few simple steps.</p> <p>Follow these cues to do a burpee correctly:</p> <ul> <li>Start in a standing position; squat down and hinge forward at the hips; bring your hands to the floor.</li> <li>Kick your feet out from under you, behind your body in a plank position. If you can, do a pushup. </li> <li>Return to the top of a plank; jump your feet to your hands; squat up and jump up from the ground, reaching your hands up as you jump.</li> </ul> <p>If this seems too difficult for you, see "Beginner burpee workout" below for modification!</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section3"> <h2>What is a good burpee workout?</h2> <p>Below is our favorite 16 minute burpee workout challenge. If you successfully finish all 16 minutes of it, you'll have completed 200 burpees!</p> <p>Grab a timer and get ready to go.</p> <p>If completing that many burpees doesn't seem like a realistic goal for you yet, there are also ways to modify the burpee challenge below so everyone can do it!</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section4"> <h2>16 minute burpee workout challenge</h2> <p>The 16 minute burpee workout challenge is as follows:</p> <p><i>Every minute on the minute for the next 16 minutes, perform a set number of burpees, starting at 5. Add one burpee per round for 16 minutes.</i></p> <ul> <li>Minute 1: 5 burpees</li> <li>Minute 2: 6 burpees</li> <li>Minute 3: 7 burpees</li> <li>Minute 4: 8 burpees</li> <li>…...</li> <li>Minute 16: 20 burpees</li> </ul> <p>To score this workout, keep track of how many rounds you get. If you can't finish a round, your score is the last number you got through (i.e. minute 8) plus the reps you finished in minute 9. (If it <a target="_blank" href="https://www.warriormade.com/content/exercise/fitness-tips-for-motivation/" rel="noreferrer">motivates you</a>, tally the total number of burpees you did, too.)</p> <p>Example: 8 Rounds + 7 burpees (68+7 = 75 total burpees)</p> <p>This 16 minute burpee workout is also a fantastic way to track long-term fitness progress. </p> <p>If you want to measure the effectiveness of your program, put this workout on your calendar every other Friday (or whichever day works for you) for the next 2 months.</p> <p>Beating your previous score is a sign that you've gotten stronger, increased muscular endurance, and improved your cardio.</p> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/BURPEE-WALKOUTS.gif" alt="burpee workout"> <h3>Beginner burpee workout</h3> <p>The standard workout is over 200 burpees in 16 minutes, which may be a lot for beginners. Here's how to do this workout using two simple modifications:</p> <ol> <li>Use burpee walkouts instead of burpees.</li> <li>Cut the reps in half (if the reps are an odd number, do the lower number of the two—i.e. On the 7th minute, do 3 burpees instead of 4). You'll do 8 burpees on your final round (minute 16).</li> </ol> <p>To perform burpee walkouts:</p> <ul> <li>Start standing with your feet shoulder-width apart and the knees slightly bent.</li> <li>Bring your hands to the floor by hinging at your hips (don't squat—pretend you're picking something up off the ground).</li> <li>One foot at a time, step back into a plank position.</li> <li>Return each foot to where it started. Push through your hands again, rocking yourself back to a crouch. </li> <li>Stand to finish, then repeat.</li> </ul> <h3>Tips for getting the best burpee workout</h3> <p>Here are a few ways you can get the best score possible on this burpee workout:</p> <ul> <li><strong>Steady your breathing</strong>- Many people expend all their energy on burpees because they simply forget to breathe! Exhale all your air at the bottom of the push-up, and take a deep breath in at the top, before bending over. (Standing tall while breathing is an easier way to take in more air. <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4167884/" rel="nofollow noreferrer">4</a></sup>)</li> <li><strong>Step your feet back slightly wider than shoulder-width apart</strong>- You'll save yourself a few inches of jumping or stepping back from the plank at the end of each burpee by jumping your hands just outside of your feet (as opposed to inside or level with them). This small tip pays dividends over 200 reps!</li> <li><strong>Stay positive</strong>- Even the fittest person will tell you that burpees never really get "easy." They are simply a challenging exercise. Don't worry too much if you don't get the score you wanted your first time trying this. Focus instead on beating it by a few reps next time!</li> </ul> <p>So, how'd you do? We're sure you did great!</p> <p>Remember, this is a great exercise challenge you can repeat every few weeks, so there's always next time if you didn't reach the goal that you’d hoped for.</p> <p>If you liked this burpee workout, know that there are many other bodyweight movements that will improve your strength and cardio. And just like burpees, they can all be adjusted to meet your needs.</p> <p>Head over to our <a target="_blank" href="https://www.warriormade.com/content/exercise/" rel="noreferrer">exercise section</a> for more fitness tips and workout ideas!</p> </section> </article>

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