Finding Time for Fitness in a Busy Life

Quick Burpee Workout

Quick Burpee Workout

BURPEE!! My favorite exercise. It works ALL of the major muscles! YES! So I thought today we could do something fun! A quick burpee workout: 6 Burpees, 3 tabatas, 13 minutes of heart pumping cardio! So, who’s ready?! Who’s going to do it with me?! Come on, it’ll be funI mean I even got my daughter to do a burpee with me! If Marley can do it, anyone can!!

 

Tabata Workout

This quick burpee workout will be a total of 3 sets. 2 different burpees per set (4 cycles of one burpee then move onto the next). 6 different types of burpees. 13 minutes of cardio, therefore this means 4 minutes for each tabata, 30 second rest in between each set!!  As a result, you will be done! (ok.. Under 20 minutes with warm up and cool down!) Most of all, please make sure you cool down afterward! Your heart rate will be very high and you want to bring it down slowly before laying down (in exhaustion)!

You can do this! You may even come to love burpees as much as me… Or maybe not hate them as much as you currently do.. 😉

 

Each burpee is a little different which will keep things fun! Yes, I am saying fun a lot this post! To me burpees are fun! They are hard but are definitely worth it.

 

Here’s a look at all the burpees!

Tabata #1

Traditional Burpee

  1. First, start standing with feet hip width apart
  2. Then squat down low with hands on floor in front of you
  3. Push your legs out directly behind into high plank
  4. Do a push up
  5. Jump legs back towards hands
  6. Pushing through heels and jump straight up
  7. Repeat

 

Double Burpee

  1. First, start standing with feet hip width apart
  2. Do a squat
  3. Then stand back up
  4. Squat down low with hands on floor in front of you
  5. Push your feet out directly behind into high plank
  6. Jump feet in towards hands
  7. Push your feet back out into high plank
  8. Do your push up
  9. Then do another push up
  10. Jump feet in towards hands
  11. Push your feet back out into high plank
  12. Jump feet back towards hands
  13. Pushing through heels and jump straight up
  14. Try to land softly
  15. Pushing through heels again and jump straight up
  16. Repeat

 

Tabata #2

One Leg Burpee

  1. First, start standing with feet hip width apart
  2. Then squat down low with hands on floor in front of you
  3. Push legs out directly behind into high plank hovering left leg above the ground
  4. Jump legs back towards hands
  5. Pushing through heels and jump straight up
  6. Repeat with right leg hovering above the ground

One Arm Burpee into Lunge

  1. First, start standing with feet hip width apart and right hand on hip
  2. Then squat down low with left hand on floor in front of you
  3. Push your legs out directly behind into high plank
  4. Jump legs back towards hands
  5. Pushing through heels and jump into lunge with right leg in front
  6. Repeat with the other side

Tabata #3

180 Burpee

  1. First, start standing with feet hip width apart
  2. Next, squat down low with hands on floor in front of you
  3. Push your legs out directly behind into high plank
  4. Jump legs back towards hands
  5. Pushing through heels and jump straight up turning 180 degrees
  6. Repeat

 

Up Down Burpee with Tuck Jump

  1. First, start standing with feet hip width apart
  2. Next, squat down low with hands on floor in front of you
  3. Push your legs out directly behind into high plank
  4. Lower down into low plank, one arm at a time (Plank Up Down)
  5. Raise yourself back up into high plank
  6. Jump legs back towards hands
  7. Pushing through heels and jump with legs tucked up 
  8. Repeat

 

As you can tell, I have taken out the push up in 4 of the burpees. The last burpee has a plank up down but hey, no push ups! YES! Which makes these not look that bad

 

Looking to follow with pictures or pin it to your Pinterest board to look at later? See below!

 

 

I am so excited to do this workout with you. I think you will love it as much as I do!

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Disclaimer: I am a NASM certified personal trainer. I can give advice on what workouts would be great for just about anybody. If you have any medical conditions, please check with your doctor before starting a workout routine.

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