Printable 30 Day Burpee Challenge for Beginners

Download this free, 30 day burpee challenge printable! With a progression of beginner, intermediate and advanced level burpees, your full body will gain strength with this challenge. Commit to one of the most beneficial HIIT exercises for 30 days to quickly improve your fitness with burpees! #burpeechallenge #howtodoaburpee #beginnerburpees

Mention the word “burpee” to just about any athlete or fitness enthusiast and you will likely get some sort of “ugh” response. It seems that just about everyone dreads burpees, whether they’re a fitness beginner or experienced athlete.

But this is why the idea of a burpee challenge is so enticing: it is, in fact, a challenge.

The burpee is an exercise created by Royal H. Burpee, who originally invented them as a way to quickly test a person’s physical fitness. Burpees are a type of high intensity exercise, combining strength training and aerobic training into one.

Athletes all over the world are familiar with burpees, as they are notoriously known as a grueling, sweaty exercise. Regardless of your physical fitness, completing burpees will likely challenge your body in new ways each time.

Download this free, 30 day burpee challenge printable! With a progression of beginner, intermediate and advanced level burpees, your full body will gain strength with this challenge. Commit to one of the most beneficial HIIT exercises for 30 days to quickly improve your fitness with burpees! #burpeechallenge #howtodoaburpee #beginnerburpees

Related: The Biggest Obstacle Keeping You from Fitness Success

Which is what makes them so beneficial and effective.

This 30 Day Burpee Challenge will test not only your physical fitness, but your mental strength as well. Completing these types of HIIT exercise on a daily basis is a great way to see your strength and cardiovascular fitness improve.

So how do you do a burpee?

The exercise itself is actually quite simple.

  • Beginning in a standing position, bend down into a squat to bring your hands to the floor.
  • Next, jump both feet back to land in a straight arm plank position.
  • [For an extra challenge, add a single push-up while in this plank.]
  • Then, immediately jump your feet back underneath your hips to return to your bent-over squat position.
  • Reach your arms above your head into the air while jumping back up to standing.
  • Repeat from the beginning!

This combination of movements may sound simple at first, but it doesn’t take long to realize how quickly your heart rate increases and muscles start burning when completing even a single burpee.

But the best part about burpees is that they can be completed at your own pace, and tailored to your individual fitness level.

If you are just testing out burpees for the very first time, leave out the push up and extra jump at the end. Complete the exercise as slowly as needed to maintain proper form throughout. Once your body starts to gain strength and endurance, you’ll be able to speed up the motions.

Related: 4 Simple Steps to Start an Exercise Routine

This 30 Day Burpee Challenge is perfect for both beginner and advanced athletes. This Burpee Challenge printable lays out 30 days of burpees, with each day building upon the previous.

You’ll be challenged to keep up with burpees every single day for 30 days, testing your mental willpower as the days progress.

The quantity of burpees also increases the further you get in the challenge as your fitness begins to improve. You’ll start with just a few burpees each day and gradually work your way up throughout the month.

While burpees are likely not a favorite for many, completing them provides a great deal of physical benefits in a short amount of time.

Download this free, 30 day burpee challenge printable! With a progression of beginner, intermediate and advanced level burpees, your full body will gain strength with this challenge. Commit to one of the most beneficial HIIT exercises for 30 days to quickly improve your fitness with burpees! #burpeechallenge #howtodoaburpee #beginnerburpees

Download the free 30 Day Burpee Challenge printable here!

This Burpee Challenge involves three different levels of burpees: easy, intermediate and advanced.

The easy burpee consists of starting from standing, squatting down to reach the floor, kicking your feet out, returning them back in and then straightening to standing.

The intermediate burpee adds on the final jump – when you kick your feet back in after the plank, jump into the air to return to standing, rather than simply straightening back up.

Download this free, 30 day burpee challenge printable! With a progression of beginner, intermediate and advanced level burpees, your full body will gain strength with this challenge. Commit to one of the most beneficial HIIT exercises for 30 days to quickly improve your fitness with burpees! #burpeechallenge #howtodoaburpee #beginnerburpees

Finally, the advanced burpee includes the final jump, as well as adding on a single push-up while in plank position.

Download this free, 30 day burpee challenge printable! With a progression of beginner, intermediate and advanced level burpees, your full body will gain strength with this challenge. Commit to one of the most beneficial HIIT exercises for 30 days to quickly improve your fitness with burpees! #burpeechallenge #howtodoaburpee #beginnerburpees

The burpee difficulty gradually progress throughout this challenge, beginning with easy burpees and working your way up to the most advanced burpees.

Download the 30 Day Burpee Challenge to get started!

If you are starting this challenge at a more advanced fitness level, feel free to start off with intermediate or advanced burpees right from the beginning. But if you’re using this burpee challenge to help gain fitness from a beginning level, follow the challenge’s progression.

Committing to complete a set of burpees every single day is a great way to gain a lot of fitness in a short amount of time. Each day of this burpee challenge will take only a few minutes, but provide both a strength and cardio workout in itself.

Try incorporating this 30 Day Burpee Challenge along with your usual training routine, or simply stick to the challenge to create a great base level of fitness.

No matter how you go about it, you’ll definitely be stronger after 30 days of burpees.

More fitness challenge ideas:

Download this free, 30 day burpee challenge printable! With a progression of beginner, intermediate and advanced level burpees, your full body will gain strength with this challenge. Commit to one of the most beneficial HIIT exercises for 30 days to quickly improve your fitness with burpees! #burpeechallenge #howtodoaburpee #beginnerburpees
Download this free, 30 day burpee challenge printable! With a progression of beginner, intermediate and advanced level burpees, your full body will gain strength with this challenge. Commit to one of the most beneficial HIIT exercises for 30 days to quickly improve your fitness with burpees! #burpeechallenge #howtodoaburpee #beginnerburpees

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