When it comes to efficient, full-body exercises, nothing quite matches the intensity and effectiveness of a burpee. If you ask me what my favorite exercise is, I’ll enthusiastically say it’s the burpee! You might be wondering why anyone would love an exercise as demanding as the burpee, but the answer is simple: it works every major muscle group. From your shoulders to your core, and down to your legs—burpees cover it all.
Today, I’m excited to share a quick, yet intense, burpee workout that will get your heart pumping and your muscles working hard. We’re going to dive into a 13-minute cardio session consisting of six different types of burpees, arranged into three Tabatas. Whether you’re a burpee veteran or a beginner, this workout will challenge you and keep you engaged. Ready to give it a go? If my daughter can do a burpee, trust me, so can you!
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Before we jump into the workout, let’s talk about why burpees hold such a special place in my heart. Yes, they’re exhausting, but that’s exactly what makes them so effective. Here are just a few reasons why you should incorporate burpees into your fitness routine:
The beauty of burpees is their versatility. They can be added to any workout for an extra cardio boost or used as a warm-up to get your blood flowing. One of my favorite ways to include burpees is within a Tabata format, which we’ll be doing in today’s workout. Get ready to sweat!
This quick burpee workout consists of three Tabatas, each focusing on different variations of the burpee. A Tabata is a high-intensity interval training (HIIT) protocol that involves 20 seconds of work followed by 10 seconds of rest, repeated for four minutes. In our workout, you’ll complete six different types of burpees, with two burpee variations per Tabata.
Each Tabata will take four minutes to complete, with a 30-second rest between each set, bringing the total workout time to just 13 minutes. Including a warm-up and cool-down, you’ll be done in under 20 minutes!
Don’t forget to cool down afterward—your heart rate will be elevated, and it’s essential to bring it down gradually before you wrap up.
Each burpee variation in this workout is slightly different to keep things interesting. Yes, I’m using the word “fun” a lot because, believe it or not, I find burpees enjoyable! They’re tough, but the results are worth it. Let’s take a closer look at each burpee you’ll be tackling.
After you’ve completed this quick but intense workout, it’s crucial to cool down properly. Cooling down helps to gradually lower your heart rate, prevents dizziness, and aids in muscle recovery. A good cool-down routine might include gentle stretching, deep breathing exercises, and walking or slow jogging for a few minutes.
Burpees might be tough, but their benefits make them worth the effort. This 13-minute workout is designed to maximize your time and give you a full-body workout in a short amount of time. Whether you’re a seasoned athlete or just getting started on your fitness journey, these burpee variations will challenge you and help you build strength, endurance, and cardiovascular fitness.
So, are you ready to give this quick burpee workout a try? Remember, the more you practice burpees, the stronger and more efficient you’ll become. And who knows—you might just end up loving burpees as much as I do (or at least not hating them as much)!
Get your timer ready, find a space to move, and let’s get to work!
