30 Day Burpee Challenge

Day 1 Day 2 Day 3 Day 4 Day 5

10 Easy 10 Easy 15 Easy 20 Easy 25 Easy

Burpees Burpees Burpees Burpees Burpees

Day 6 Day 7 Day 8 Day 9 Day 10

20 Easy 25 Easy 30 Easy 35 Easy 30 Easy

Burpees Burpees Burpees Burpees Burpees

Day 11 Day 12 Day 13 Day 14 Day 15

REST 25 30 35 40
Intermediate Intermediate Intermediate Intermediate
Burpees Burpees Burpees Burpees
Day 16 Day 17 Day 18 Day 19 Day 20

35 40 45 50 REST
Intermediate Intermediate Intermediate Intermediate
Burpees Burpees Burpees Burpees
Day 21 Day 22 Day 23 Day 24 Day 25

40 45 45 50 55
Advanced Advanced Advanced Advanced Advanced
Burpees Burpees Burpees Burpees Burpees
Day 26 Day 27 Day 28 Day 29 Day 30

REST 50 55 55 60
Advanced Advanced Advanced Advanced
Burpees Burpees Burpees Burpees

Easy Burpees: Intermediate Burpees: Advanced Burpees:

• Begin in standing position
• Squat down to reach your arms
to the floor
• Kick both feet out into plank
position
• Kick both feet back in to return
to squat
• Return to standing position
• Begin in standing position
• Squat down to reach your arms
to the floor
• Kick both feet out into plank
position
• Kick both feet back in to return
to squat
• Jump back to standing
• Begin in standing position
• Squat down to reach the floor
• Kick both feet out into plank
position
• Complete a single pushup
• Kick both feet back in to return
to squat
• Jump back to standing