November 27

Finish 2019 strong with a 30 Day Burpee Challenge (PS: it’ll get you all the way to Christmas)


On Sunday night I watched a YouTube video about a guy who did 100 burpees every day for 30 days in a row. 

I thought to myself, that it would be a pretty good idea, especially after a week away down the coast, where I drank beer every night, ate rubbish and didn’t train

At the end of the year when most people are starting to check out, eat rubbish and give up on their training – sometimes all you need is a bit of a challenge to keep you on it!

And because burpees can be done anywhere, there’s absolutely no excuses for you not to get involved 😉

Now 100 burpees a day for 30 days is no small feat and for some people, the total volume is truly overwhelming – so I’ve put together some different options

If you’re keen to find out more about the challenge and how you can not only keep things together as we head towards the end of the year, but improve your fitness (when everyone else is losing it), I’ve put together some different options, warm-ups and accessory work to get you started

The damn video that started it all…

The Video That Started It All

Now 100 burpees a day for 30 days is no small feat and for some people, the total volume is truly overwhelming – so I’ve put together some different options below…

Movement Standards

  • top of the movement: get off the ground (not too stressed about hands over head)
  • bottom of movement: chest and thighs on the ground (so Guinness world record standards)
  • getting up and down with a strict push-up or not? we’re happy with a little worm up and double-foot-pop – but step-downs and step-ups are fine too

Formats & Options

Of course, there are an indefinite amount of variations to perform 100 burpees a day – eg. 50 in the morning and then 50 at night, but for the sake of time and efficiency, let’s opt for one 7-10 minute session per day

Option 1: 100 Burpees A Day – 10 minutes

The way I’ll be doing my burpees over the coming 30 days is as a 10-minute EMOM –  So:

10 burpees, every minute on the minute, for 10 mins

10 burpees generally take me around 32 to 36 seconds, so my entire workout is done in less than 10 minutes, or I can continue and get into the rest of my workout…

30 day total = 3000

Option 2: 50 Burpees A Day – 10 minutes

For some people, 100 burpees might be an overwhelming prospect. So what I’ve been suggesting is 5 burpees, every minute on the minute for 10 minutes = 50

5 burpees, every minute on the minute, for 10 mins

30 day total = 1500 burpees

35 Burpees a Day – 7 minutes

If you’re relatively new to this whole fitness thing, or you’re pushed for time, then I suggest the following: A 7 min EMOM; so:

5 burpees, every minute on the minute, for 7 mins

30 day total = 1050


There are this heaps of benefits to increasing your capacity to do burpees. 

  • strengthen your triceps your pecs -> improve your push-ups
  • You’re also going to improve improve your aerobic capacity
  • Develop self discipline (committing to something for 30 days)

Warm-ups & Accessory Work

Recommended Warm up – flow through the following movements 5x

  1. inchworm w/ push-up
  2. downward dog + calf pump
  3. seal / salute to the sun
  4. finish inchworm (back to start)+ reach hands over head

I would definitely say that you need to balance out all the pressing/pushing work on the anterior (front) of your body with some upper and middle back exercises otherwise that kind of volume could start to affect your overhead positions and posture

Recommended Accessory Work – pick 2 movements (A+B) and go for 4 rounds of 10-15 reps, supersetting A+B

  • neutral grip low rows
  • ring-rows
  • dumbbell rows
  • bent over rows
  • light band pull-a-parts

If you’re on social media, and you want to do this challenge with me: film yourself doing your burpees and tag @adaptcrossfit and the hashtag #30dayburpeechallenge


burpee challenge

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