Boost Your Fitness with This 1-Month Burpee Routine

Boost Your Fitness with This 1-Month Burpee Routine

Burpee’s rank among the best physical fitness workouts thanks to the numerous advantages they offer to the body. More often, burpees include bodyweight exercises alone, meaning you will not require any gym equipment. Additionally, there are many variations of burpees depending on your fitness level.

A standard burpee routine includes a squat, a plank, a push, and a jump. However, depending on your fitness, you can cut it down to a simple squat, push and jump.

How it’s Done

Before anything else, note that you can modify this routine to fit your needs, for instance, if you are looking for an extra challenge, you can grab some weights to build resistance.

Stand with your back straight. Lower yourself into a squat position. Place your hands on the floor and push your feet back to get into a plank. Quickly revert back to the squat position. Lastly, jump straight up as high as you can. Repeat.

To get the most out of this workout, do these moves at high speed.

Getting Started with Your 1-Month Burpee Routine

It is best you spend the first week learning how to do the burpee correctly. To help you get it right, start by doing three burpees on the first day then add an extra burpee each day. When you’re comfortable, you will then perform different variations of the burpee to help build your strength and endurance.

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First Week

You will start by doing three burpees on Monday. After that, add an extra burpee each day until Saturday. Take a rest on Sunday.

Second Week

By now you’ll have mastered the correct way of doing burpees. Now it’s time to add a little variation. Herein, you can do away with the push or jump. Instead, you will roll on your back, and lift your feet high into the air with your arms placed on the floor.

Roll back into a squat position and then jump.

Third Week

We are still working on modifying your burpee routine to make it more interesting, while at the same time building on your strength and endurance.In the third week, you’ll introduce an extra squat into your routine.

Just before you get into the plank position, do two squats instead of one.

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Fourth Week

It is time to focus on power. In the fourth week, you’ll change between the tuck jump burpee and the lateral jump burpee.

For the tuck-jump, you will jump with your knees raised high close to your chest. You can also opt to do high knee lifts.

Onto the lateral-jump, you will do two sideways jumps instead of the normal jump.


Burpees are excellent exercises to build and maintain your fitness levels. They are also excellent for weight loss and body conditioning. Remember Sundays are rest days, time to let your body rest, allowing your muscles to rebuild and rejuvenate in preparation for the next week’s routine.

Lastly, you’ll notice that the burpees will make you sweat a lot. It is equally important that you stay hydrated. Staying hydrated will prevent you from suffering from muscular injuries or early burnout.

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  • I need to do these, I have not been to the gym in a while. It is hard to get there with the schedule I have right now.

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