Burpees are the exercises that everyone loves to hate – at best. We know from our viewers that it’s definitely one of the top most hated/loved exercises out there, but we just can’t break up with Burpees, because they are so brutally effective. They are hard to beat in terms of total body toning and cardio training without equipment.
If you are looking to get your booty kicked in a hurry, this workout is perfect. It is death by burpee; a total body toning workout that heavily taxes the cardiovascular system and leaves your body’s metabolism reeling. The muscles in your legs will be on fire (especially the next day, be sure to cool down and stretch afterwards!) and your lungs are going to be begging you to stop.
You can do this Burpee Workout Challenge as fast or as slow as you like; you can follow along with us, turn up the intensity and finish faster, or you can take extra long breaks and take as long as you need to finish.
Double Ladder Format
Warm Up & Cool Down not included; both are recommended
We’ve got an ascending and descending ladder format going on simultaneously for this video, and it goes like this:
10 Burpees – 1 Windmill Sumo Squats
9 Burpees – 2 Windmill Sumo Squats
8 Burpees – 3 Windmill Sumo Squats
7 Burpees – 4 Windmill Sumo Squats
6 Burpees – 5 Windmill Sumo Squats
5 Burpees – 6 Windmill Sumo Squats
4 Burpees – 7 Windmill Sumo Squats
3 Burpees – 8 Windmill Sumo Squats
2 Burpees – 9 Windmill Sumo Squats
1 Burpees – 10 Windmill Sumo Squats
As you can see, we start with 10 repetitions of everyone’s favorite exercise and just one repetition of the squats. Each round, subtract one rep and add one rep, to each exercise respectively.
It does get easier as you go, because as the routine progresses you have to do fewer and fewer of the hardest exercise, and the Sumo Squats (which are increasing in repetitions) actually serve as a bit of a rest period where you can almost catch your breath before going right back into Burpees.
The Windmill Sumo Squats are also significant calorie burners and they are fantastic for shaping the glutes and thighs. Make sure that your stance in wider than it would be for a traditional squat, and get extra low to sweep the floor with your fingertips at the bottom of the range of motion. As you press into your heels to come up, raise your arms out laterally in a circle, all the way up until they are over your head.
Calorie Burn Estimates
We estimate that this Burpee Workout burns 10-16 calories per minute, depending on many different variables, such as your gender, weight, muscle mass, and how hard you push yourself.
What other Fitness Blender routines should I pair with this one?
The best pairing for additional workouts to be done in the same session as this high intensity routine would be our low-medium intensity cardio videos. You could do toning and/or strength routines in the same day, but you would want to do it in a second session (at least 3 hours later, with a good meal in between) so that you would have ample energy to dedicate to your exertion & form.
Tip: Doing an extended warm up can make pushing through this routine a lot easier.
Did you like the Double Ladder structure of this workout? If you liked the ascending and descending reps, speak up and you might see more like this one in the near future.