14
Nov 11
Well, here I am, again with my new love: the burpee.
I can tell you that my beloved burpee wasn’t so beloved after this 8 min workout.
I timed how long it takes to do 20 burpees. This is so I can help myself count, find out how much I’m slowing down and it’s really the only way for me to mentally tackle 100 burpees…20 at a time:
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20 burpees: 1:14
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40 burpees:running clock at 2:51 (1:37 for this set )
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60 burpees: running clock at 4:37 (1:46 for this set)
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80 burpees: running clock at 6:36 (1:59 for this set)
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100 burpees: running clock at 8:08 (1:32 for this set)
And on a side note, for all those that are just starting to do burpees, here’s part of an email a good friend sent me after his first attempt at 100 burpees:
Burpees are stupid!
Had never done a one and I got to 62 in 7:13 before stopping. The first. 20 or so were text book. The next ten looked ok if you squinted.
The following 20 could only be described as a guy falling to the ground and then getting back up – only to fall again.
The final ten or so: Ugly. Quads were cramping. Heart was threatening a heart attack. Lungs were on fire and all I wanted to do was take a hammer to one of the three cars in my garage where I train.
So all in all 62 burpees in 7 and a half minutes. I’ll build up to it.
(Where’s a video camera when you need one??)
In any case, don’t be discouraged over my beloved burpee…keep at them, they do get easier.
Peace, love and burpees!
PS. For more burpee lovin ideas, you can head here…
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hi Shawna, I love that you are loving the burpees. How do you keep from not getting dizzy from going up and down like that. That is my major challenge when doing any exercise that involves bending down and getting up repetitively. I feel dizzy and a bit of reflux symptoms. Do let me know if you have any tips. Cheers
When you’re doing the burpee pushups, do you sometimes put your knees on the floor for the push up part? I’m almost confident your answer is going to be a resounding, “no.” Is using a knee pushup ok as a modification in the realm of getting as much out of each burpee (if I were to do a regular pushup)? I had surgery on my big toe a year ago and have two pins in it. Doing burpees, period, puts a strain on the toe, so I land off center a bit with that foot to compensate. I know putting my knees down occasionally won’t be the same intensity, and perhaps result, but it would have to be doing me some good, right?
Also, any suggestions for pain in my wrists when doing burpees? I am in good shape, 5’7″, 122 lbs., do hot Baptiste yoga 3-4/wk and combine that with your workouts and 1-2 three mile runs w/ sprints/wk. My trainer says I should mix in some resistance training with weights which I do occasionally. Yet, as you may be able to tell that by keeping up with my workout routine, time becomes a huge issue. I have three kids, 16, 14, 11, and my schedule is crazy. Any ideas on modifying my exercise practices to be more time-efficient, yet still effective? BTW, yoga is 1.5 hr class and it takes me 40 minutes total driving time to get there and back home.
Thanks, Shawna. I’ve thrown a lot at you…
In a burbee “love” quandry…,
Becky
What!?!! Burpees Rock! Modified knee pushup is great way to get yourself to a full pushup after surgery or to work up to a full pushup. Throw in a full squat when you land on your feet from the jump. Get the most out of this kick butt multifunctional gem of an excercise.
Becky
Go ahead and do the push up portion of the burpee on your knees. It will save your toe but you’ll still benefit. Use dumb bells to put your hands on so you can keep a neutral wrist when you do push ups (or the burpee), it allows you to maintain a straighter wrist and not go into the deep flexion that causes pain in some. Make sure you have hex dumb bells so they don’t roll. I understand time is an issue with you and many others. If you really value yoga, then do it, but to me I’d back off on that to 2 times per week (this is TOTALLY up to you) and I’d increase resistance training and HIIT. You can get a great body weight and HIIT workout done in 30 min so there shouldn’t be a time issue there. I hope this helps, thanks for all the questions and keep fighting the good fight! I can see you’re a busy mom setting a positive example for your kids by taking care of yourself.
Couldn’t have said this better myself!
Aina,
Thanks for the question. For my ladies in boot camp, I have them slow down and do a ‘burpee walk out’, they don’t hop both feet out, they slowly walk one foot back and then the other and then repeat to step back in. This slows down the process and so there’s not the quick change in level. This helps a little with dizziness. Your body will get used to this movement over time with some training. You also may want to try burpees earlier in your workout when you have more energy. I know when I get to the end of my workout I may get a little light headed as well. I also train on a fairly empty stomach so I don’t get any reflux. Hope that helps.
Shawna,
You are an inspiration to all! There really is no excuse not to exercise!
Hi Shawna,
Wow you inspired me. I HATE BURPEES….but I know they are awesome…gonna work my way upto a hundred I promise!
[…] Expert, Shawna K had to say. See that conversation and what she has to say about burpees and other high intensity exercises and how they can affect fat […]
[…] Expert, Shawna K had to say. See that conversation and what she has to say about burpees and other high intensity exercises and how they can affect fat […]
In crossfit competitions it doesnt matter if knees hit the ground but for a burpee to count
– you have to jump 6 inches off the ground, (usually they measure a rope 6 inches about the highest point of your each when you stand up),
– your body has to be fully extended (straight) when you jump and
– your chest has to touch the ground.
Also its much easier to do them with a wide stance you get more power and speed this way, also helps with endurance. Love burpees, did 100 in just under 7 min 🙂
Thanks for sharing, wow, you really rocked those burpees in 7 min!
This brings back memories!!! My son decided I should try crossfit at age 46. I did and was hooked. One of the WODs (workout of the day) was 100 burpees and 100 pull-ups. I could not do a pull-up yet, so I “just” did the 100 burpees. I don’t remember my time, but I got an excellent workout. It was hilarious when I first tried to figure out how to do a burpee. “You want me to do what?” Fun!
You are a great sport, ONLY doing 100 burpees! Good for you!