The 100 Burpee Fitness Challenge

The burpee -  a combination of a squat, plank, push-up, and jumping jack-- is an exercise that tones the whole body. All that's needed is the space of a yoga mat. Here's why you should love them: 

• They burn a lot of calories. Because burpees are so intense, they can burn up to 50% more calories than a lot of regular exercises. A perfect way to burn off that extra sundae, huh?
• You'll get strong fast. Burpees are a full body strength exercise that can make you feel like you have gotten hit by a bus if you do a lot in a row, and leave you sore afterward. But that means your muscles got a great workout, and they build up that much faster. 
• They are completely portable and require no equipment. Unlike a lot of workouts, you don't need weights or a treadmill for a burpee. All you need is the space roughly the size of a yoga mat. If you have enough space to jump in the air and do a push-up, then you're golden. 
• Burpees are great for conditioning the body, especially if you are on a budget or short of time. They are so effective that Crossfit often incorporates them into their routines. And because they burn a lot of calories fast, you don't have to spend a huge amount of time on a workout. The 100 Burpee challenge can actually be completed in about five minutes. 

How to do a burpee:

Start by standing up with your legs about shoulder-width apart.

Then slowly move into a squat position.

From the squat position, place your hands on the ground and go into a plank position, with your weight balanced on your hands, not your elbows.

Do a push-up and then jump up. That is one burpee. 

You can understand why the 100 Burpee challenge is so effective. The exercise combines a lot of the exercises you already do and gives you results fast. 

To do the challenge, take a stopwatch and time yourself while doing a 100 Burpees, or as many as you can do. Beginners might want to take it slow and try doing only 5 or 10 Burpees at a time. Even only a few burpees can wind beginners, so don't hurt yourself. 100 burpees is something to build up to, and it can be difficult work. 

You can compete against yourself to beat your time, or compete against friends and family. By the time you can do 100 burpees in a row, you are already going to be very toned and athletic, no matter what your time is. But it is possible to complete the challenge under five minutes. But that's an intense workout and not for the faint of heart. Do not try that immediately. Instead, shoot for an hour or two. 

It might take you a couple of days or more to reach 100 burpees, and you might have to take a lot of breaks at first. But don't be discouraged - you will get there eventually.  

As with any exercise or challenge, consult your doctor before trying it. 

Good luck and have fun! 

Photo Credit: Depositphotos