Spring into April with a 30 Day Burpee Challenge

When I proposed burpees for our April challenge, my Twitter challenge crew was not happy.  There was a lot of resistance to a burpee challenge.  Yes, burpees suck and they hurt and they’re exhausting, but they make you strong, lean and tone and they are totally worth the effort, especially with swimsuit season sneaking right around the corner.  So, let’s do some burpees for those bikinis! (Or burpees for beer, if you prefer.)

*Photo borrowed from alive.com*

We’re springing into April with burpees for our next fitness challenge.  For the next 30 days, start at your burpee ability level (beginner, intermediate or advanced) and slowly build up by adding one burpee on each day after that.

For a beginner (or someone like myself who doesn’t do burpees daily), start with one and add one burpee each day after that.  So, on Day 1, perform one burpee.  On Day 2, perform two burpees and three on Day 3 and so on.  By April 30, you should be able to do 30 burpees.

Now, if you can pull off 3-5 burpees successfully, you are at an intermediate level and you should start with 5 burpees on Day 1 and add one on each day after that, like the beginner level.  For Day 1, you perform 5 burpees.  On Day 2, you perform 6 burpees and so on.  By Day 30, you should be at 35 burpees.

For an advanced challenge, start at 15 burpees on Day 1 and add one on each day just like the beginner and intermediate levels.  On Day 30, you should finish with 45 burpees.

Depending on your fitness level and ability, you can choose to perform the burpees consecutively or you can perform a set and then take a break and perform another set.  For example on day 20, if you can only do 10 burpees without falling over, then take a walking break for a minute or two and perform another set after a rest period.  Or do 10 burpees in the morning and ten burpees at night.

Yes, this is a challenge, but by just taking that first initial leap into burpees, you’re already ahead of the game.  Therefore make no excuses, but make the challenge fit into your lifestyle.  If you allow it to frustrate you, you won’t finish the challenge.

As with any exercise, proper form is important to avoid injury.  If you’re not familiar with this exercise, here’s a video to demonstrate how to do proper a burpee.



So, are you ready to spring into April with burpees?

If you want to join the Run DMT 30 Day Burpee Challenge, add your blog url or Twitter ID to the linky, which will stay open until April 30.

Blog and tweet about it to get others to join the Run DMT 30 Day Burpee Challenge.

Visit other participants blog’s to show support and offer encouragement.

Follow #30burpees on Twitter give and receive additional support from the challenge crew.

Today is April 1, which means we start TODAY! Now, spring onto your feet and give me one burpee (or five or fifteen)!

Denise Mestanza-Taylor+


  1. Frugalistablog says:

    Wow- probably one of the most hated exercises of all time for me. Very much like mountain climbers. HATE. THEM. BUT- If I look like the girl in the video, I may just give it whirl.

  2. runhotmomma says:

    I loath burpees, but I also I know their a miracle exercise…I’m going to give this one a try! Probably should have done the pushup challenge though since there’s a pushup involved 😉

    • Run DMT says:

      Yes, I suppose they do build on each other, however, I only did alternate (girlie) push-ups during the 100 push-ups challenge. So, I’m stretching and growing right along side with you for the burpee challenge. We so got this! 🙂 Thanks for joining us!

  3. Anne says:

    Although I’m a few day behind in my link up, today is day 5 & I have 5 done today! I’m hoping to make it to the end, but know it will be hard. And yes, I totally resisted….but you know me, eventually I always give in because I know it’s good for me! Thanks for always challenging me!

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