WRITTEN BY ESTHER of WWW.Flexmodo.com
Flexmodo’s August Challenge is here!!! AND…it’s THE BURPEE! It truly is the move that does it all. It’s a full body strength training and aerobic exercise move that helps improve sports conditioning and increases your metabolism. Studies have shown that the burpee burns 50% MORE FAT then conventional strength training. In this one exercise, you get your cardiovascular training PLUS strength training for your shoulders, arms, chest, quadriceps, hamstrings, abs, and core!!!
Another huge advantage to the burpee? You can do it ANYWHERE! Your basic burpee requires no equipment and it can be modified to a beginner or to an advanced level to meet your fitness needs.
As you see below, we have 4 videos on the burpee, so you can pick and choose which ones you want to watch depending on your fitness level and goals.
1. Modified/Beginner Burpee Variation
2. Intermediate/Advance Burpee Variation I:
-Jump knee tuck Burpee
-Medicine Ball Burpee
-Bosu Ball Burpee
3. Intermediate/Advance Burpee Variation II:
-Punching Burpee
-Dive Bomber Push Up Burpee
-8 Count Burpee
4. Tabata Training with the Burpee
If you are new to the burpee and are a beginner, the challenge for you is to perfect the modified variations and slowly advance yourself to the basic burpee. If you want to try the Tabata training with the burpee, start off with 2 minutes and work your way slowly up to 4 minutes as you get stronger and your endurance improves. 4 minutes doesn’t sound very long, BUT trust me…4 minutes of burpees is WAAAAY MORE THAN ENOUGH to fatigue you for the day. Tabata training was not meant to be easy…hence why it’s only 4 minutes. (See Chris Ladera’s post about Tabata Training). So take it easy if you want to give it a try, BUT perfect your burpee first.
Beginner:
8-10 reps x 2-3 sets. Work your way up to completing 3 sets with good form, THEN you can advance to the basic burpee
Intermediate
10-12 or 12-15 reps x 3 sets
Advance
15-20 reps x 3 sets
For an interval training workout, try Tabata Training with burpees. 20 seconds of burpees follow by 10 seconds of rest. Continue this cycle of 20-10-20-10 for 4 minutes for an intense, quick, yet effective interval training, strength training, cardio workout! Many of us may not be able to devote an hour of exercise a day, but I’m pretty sure we can all devote 4 minutes a day! 
Have fun this month with the burpee….until you’ve become burpeed out like me! 
Or try a burpee on the rocks as Chris’ picture is suggesting! JUST KIDDING!!!!
Remember: good form, breathe, be safe, have fun…FLEXMODO!
THINK FIT, LIVE FIT!!!!