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burpees

Mighty March: A 31-Day Burpee Challenge

Mighty March: A 31-Day Burpee Challenge

"Fun" might not be the first word you'd attribute to burpees. Love 'em or hate 'em, just do them. You'll work your legs, arms, and core in the process. For the month of March, we challenge you to try our 31-Day Burpee challenge. You'll improve your stamina and get a full-body workout in the process.

Try this awesome full body fat-burning HIIT workout

Try this awesome full body fat-burning HIIT workout

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Get fit fast with this full body fat-burning HIIT workout. This circuit focuses on bodyweight moves to get the job done. As long as you have an exercise ball, you can do it at home, in the gym, or on the go. Try doing a headstand for an extra core challenge during the exercise ball leg raises. Workout by PumpUp member @jatie.

Full body fat-burning HIIT workout

Exercise Ball Leg Raises (modified: laying)

Exercise ball leg raises (GIF) - Full Body HIIT Workout Circuit // The PumpUp Blog

Balance your upper body on your forearms and keep an exercise ball at your feet. Squeeze the exercise ball up until your body is extended into a full headstand. Lower your legs down with control and repeat.

Modification: Lay flat on your back with your spine in a neutral position. Raise your legs toward the ceiling while squeezing the exercise ball with your feet. Slowly lower back down to the ground and repeat.

Front squats

Front squats with a dog (GIF) - Full Body HIIT Workout Circuit // The PumpUp Blog

Begin in a standing position, with your legs spread at a shoulder's width apart. Lower your glutes down to wards the floor, making sure that your knees don't extend past your feet. Push your legs back up to a standing position and repeat.

Modification: Hold a kettlebell (or even your puppy) to your chest for an extra challenge

Stability ball knee-ins to push-up

Leg pull ins (GIF) - Full Body HIIT Workout Circuit // The PumpUp Blog

Start in a raised plank, with the tops of your ankles balancing on the stability ball. Keep your upper body in the same position, brace your core, and use your lower abs to bring your knees towards your chest. Make sure that the stability ball follows through with your feet. Roll your legs back into a raised plank position, and lower your chest to the floor for a push-up. Repeat.

Around the world jump squats

Around the world squats (GIF) - Full Body HIIT Workout Circuit // The PumpUp Blog

Begin in a standing position, keeping your legs at a stance that is slightly wider than your shoulders. Lower your body down into a squat, jump your body upwards, and switch directions. Repeat the squat and return to centre, then rotate your next jump to the opposite side. Repeat.

Burpees with a tuck jump

Burpees (GIF) - Full Body HIIT Workout Circuit // The PumpUp Blog

Begin in a raise plank position. Lower your body towards the floor, bracing your core throughout the movement and keeping your elbows pressed towards your sides. Push your body up into a plank, hop your feet towards your chest, jump as high as you can while tucking your knees toward your chest, and hop your body back into a plank. Repeat.

Instructions

Perform each exercise for 30 seconds, with 20 seconds of rest in between each exercise. Rest for 1-2 minutes between each circuit. Repeat the full body fat-burning HIIT workout for two to three times more, or until 15 to 20 minutes have elapsed.

Full body fat burning HIIT workout printable // The PumpUp Blog

Did you give this full body fat-burning HIIT workout a try? Pin it for later so that you can do it again! Let us know what your favorite bodyweight moves are in the comments below.

HIIT it outdoors with this no equipment full body workout

HIIT it outdoors with this no equipment full body workout

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HIIT us with your best shot and give your workout your all. Head outdoors to try this no equipment full body workout from PumpUp member @rachaelgervais. You'll be sweaty and ready to tackle whatever comes your way with just three moves. Each set is twelve repetitions. Rest for 30-60 seconds upon completing these three moves, then repeat the circuit 2-3 times. Here's a great no equipment full body workout from the PumpUp Blog!

Burpee mountain climbers

Full body workout gif // The PumpUp Blog

Do a vertical jump from a standing position, arms raised in the air. Plant your hands firmly on the ground and jump both feet back behind you. Lower your entire body down into a pushup, making sure that your neck is in line with your spine. When you come up from the push-up, cross one knee towards one side of your body and swiftly return it back to plank, alternating the same movement with your other knee. Do four repetitions of mountain climbers before you push back up into a burpee.

High plank leg raises

Full body workout gif // The PumpUp Blog

 

Bring your body down into a high plank. Your wrists should be in line with your shoulders, heels off the ground. Raise one leg up straight into the air, then tap it back down. Repeat the movement on the other side. Do 12 leg raises on each side before you move on to the next exercise.

Single leg tricep pushups

Full body workout gif // The PumpUp Blog

Lower yourself on the ground into a plank position, keeping your elbows pressed to the sides of your body. Raise one leg and bring your body down. Do six push-ups in total before you repeat the movement with your other leg raised.

Loved this no equipment full body workout? Find more workouts here. Earn points for doing 15 minutes of high intensity interval training for our June fitness challenge. Learn more about it here. 

 

Have a ball with this 20 minute full-body HIIT workout

Have a ball with this 20 minute full-body HIIT workout

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Get the ball rolling with another full-body HIIT workout by PumpUp member @jatie. With these 7 high intensity interval training moves, you're bound to burn several calories. Your heart will feel like it's nearly beating out of its chest, in a good way of course.

Stability ball knee-ins

Full Body HIIT workout : Stability Ball Knee Ins | GIF from the PumpUp Blog

Balance your feet on a stability ball. Keep your hands on the ground so that your body is in a straight line. Bring your knees and feet towards your chest, rolling the stability ball throughout the movement. Return knees, feet, and stability ball to starting position, then lower your upper body down into a push-up.

Step Up to Back Lunge

Full Body HIIT workout : GIF from the PumpUp Blog

Step one foot onto a stool or a box and raise the other knee upwards. When you descend, bring the leg that stepped on the stool into a back lunge, keeping your front knee bent at a ninety degree angle with your ankle. For an extra challenge, hold a pair of 5-10 lb dumbbells at your side.

Triple Jump Squats

Full body HIIT workout : sumo squats | GIF from the PumpUp Blog

Begin in a wide-legged squat position. Lower your body down into a squat, maintaining proper form. As you rise from the squat, jump your feet a little closer together and lower down into another squat. Bring your feet together, squat, then jump your feet as wide apart as you can. Repeat.

Burpee Tuck Jumps

Full body HIIT workout: Burpee tuck jumps | Gif from the PumpUp Blog

Begin in a push-up position and lower your body parallel to the ground. Raise your body, jump your feet towards your forearms, then jump upward as high as you can, tucking your knees toward your upper body as you jump.

Around the World Jump Squats

Full body HIIT workout : around the world squats | GIF from the PumpUp Blog

Perform a wide-legged squat forward, then jump so that you make a 90 degree rotation, descending into another squat. Keep doing this, so that you're jumping and rotating your entire body throughout the movement.

Half Burpees

Full body HIIT workout: half burpees | GIF from the PumpUp Blog

Begin with your body in a full plank position, shoulders directly above your forearms. Jump both of your feet towards your forearms, then promptly jump back to a plank. Repeat.

Stability Ball Pike-Ups

Full body HIIT workout: Stability ball pike ups | Gif from the PumpUp Blog

Begin with your hands on the ground and your feet resting on the stability ball. Use your feet to roll the ball towards your upper body, piking your lower body up towards the air so that it looks like a downward facing dog. Roll your body back to starting position.

Full-Body HIIT Workout Video

Perform each exercise in this full-body HIIT workout for 30 seconds, with 15-30 seconds of rest in between. After completing the 7 exercises, rest for 1-2 minutes, then repeat the circuit again for 2-3 times.

Full body HIIT workout printable from the PumpUp Blog

Loved this full-body HIIT workout? Tag your attempt at it on Instagram with #TeamPumpUp! Have an awesome 20-minute workout routine to show us? Share it with the PumpUp Community.

2 burpee variations to try on your next vacation

2 burpee variations to try on your next vacation

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Jump away from the ordinary and towards the extraordinary. There are many ways to spice up your burpees, especially if you've been challenging yourself to perform them consistently every day. Modifying your vertical jump is an easy way to do so. Experiment with different burpee variations when you're scrunching the sand through your toes on your next vacation. Not only will you take terrific photos, you'll also work up a great sweat! Here are two burpee variations to try on your next vacation:

Burpee split toe touch

Burpee split toe touch

Begin in a push-up position. Press your body down towards the ground, jump your feet towards your forearms, spring your body up vertically, then scissor one leg in front of your body and one leg behind your body. Attempt to touch your forward foot as you perform the vertical jump. Jump back down into a push-up position and repeat.

Burpee toe touch

Burpee toe touch

Begin in a push-up position. Push yourself down towards the ground, hop your feet towards your forearms, jump vertically, then swing both feet towards the front of your body. Attempt to touch both of your feet as you perform the jump. Bring yourself softly down into a push-up position and repeat.

Burpee variations to try

Did you try these burpee variations? Do you have awesome workout videos to show us? Tag us on Instagram with #TeamPumpUp so that we can see them! These burpee variations are courtesy of PumpUp member @iloveburpees. 

Take your plyo training up a notch with the box jump burpee

Take your plyo training up a notch with the box jump burpee

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Burpees are about to become a lot more challenging today (as if they weren't hard enough already). Try the box jump burpee! You'll get all of the benefits that a regular burpee will give you, but you'll also develop your leg strength and coordination even further with the box jump. You'll burn a few more calories in a shorter amount of time.  PumpUp member @tinytinne demonstrates how to perform the box jump burpee.

How to perform this version of the box jump burpee

Box Jump Burpee gif from the PumpUp Blog

  • Squat, drop down into a plank position. Shoulders should be directly in line with your wrists, neck straight
  • Do a push-up if you can, then jump your feet towards your fore-arms
  • When you jump, see if you can launch your body onto risers

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  • Land softly when dismounting from the risers (make as little noise as possible), do a 180-degree jump so that you're facing the risers again
  • Repeat

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Start small and adjust the risers according to your fitness level. You don't need to begin with a high box jump if you're not comfortable with them.

Box Jump Burpee - PumpUp Blog

How to perform a box jump without risers

If you don't have access to a gym with step aerobic risers, don't sweat it. There are a few alternatives you can use to help you to perform the box-jump and elevate your heart rate. Just make sure that you use a flat surface that's stable enough to support your body weight.

  • A park bench - Try to find one without a back rest so that you can jump and perform the box jump burpee on each side
  • Stairs - This may require you to travel further forward (rather than vertically) with your jump, but aim for about the second step on a flight of stairs. Jump back gently and perform a burpee.
  • Build your own box - Seriously. If you're willing to get your hands a little dirty, build your own box and make a neat project out of it

Have any cool burpee variations you'd like to show us? Tag your best fitness videos on Instagram with #TeamPumpUp so that we can see it! Let us know if you tried the box jump burpee in the comments below.

5 simple reasons why burpees are here to stay

5 simple reasons why burpees are here to stay

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Love them or loathe them, burpees are one of the most efficient no-equipment full-body exercises that you can do. If you feel like your arms are collapsing faster than a Jenga tower and your heart is pounding out of your chest after just 5 reps of burpees, it means that the exercise is working, for the most part. You're doin' your body some good. There are several reasons why burpees are here to stay. Here are just a few of them. There's a tiny learning curve

Unlike complex yoga positions that really take quite a bit of patience, persistence, and practice to build up to (crow-pose, we're looking at you), burpees are composed of simple movements that most beginners can pick up quickly.

You can perform them anywhere

Feel like binge-watching the last season of Orange is the New Black on Netflix? Do burpees every time you see a character rolling their eyes. On vacation and you're stuck in your hotel room? Do burpees as soon as you wake up.  Burpees don't require any equipment. Wherever your travels take you, get your heart rate up with a few burpees in between your adventures.

They work your entire body

Burpees strengthen every major muscle group, which is why you may feel like you battled five armies after five burpees.  Full body exercises exert more pressure on your body than isolation exercises such as oblique twists, allowing you to get your heart rate up much faster and burn more calories in less time. A 140-lb person will burn approximately 1.11 calories per burpee.

The more you practice burpees, the easier burpees (and other exercises) will be

You'll become stronger and have much more endurance when you perform burpees on the regular. By utilizing your major muscle groups and incorporating high-repetition plyometrics into the movement, burpees will condition your agilitystrength, and endurance, helping you to perform better in other sports and everyday activities.

Burpee variations are quite cool

If you're ever in need of a new party trick, burpee variations are your next best bet. Try adding a back handspring or a back-tuck after each repetition for some serious karma points. For an intense upper-body burn, do a pull-up after your jump up from a burpee. Impress us with your burpee variations by sharing about them with the PumpUp community!

How do you do a burpee properly?

  • From standing position, bend your body into a squat, plant your hands flat on the floor
  • Jump your feet back into plank position. Your spine should be straight.
  • Lower your chest to the ground in a push-up. On the way up, jump your feet towards your hands
  • Jump up vertically in the air as high as you can, landing softly
  • Repeat

Try our challenge of the week

See how many burpees you can do consecutively, post about it on the PumpUp app, and tag two other friends to try it with you!

5 reasons why burpees are here to stay

12 Days of FITmas - Day 1

This is a challenge by PumpUp member Katie Evitts (@jatie). Follow her Instagram (@katefit_) and YouTube for the full videos. Keep up to date with the challenge on the PumpUp app

On the first day of FITmas my trainer made me do…

  • 12 sumo squat leg lifts
  • 12 lunge pulses (each leg)
  • 12 jump squats
  • 12 frog hops
  • 12 burpees

Repeat 2-3x

Your daily FITmas challengeDrink more water

  • 2L + for ladies
  • 3L + for guys

Follow PumpUp on Tumblr to keep up with the challenge

An amazing upper body exercise video from PumpUp’s jatie is up on our Instagram!

  • Pull-up burpees
  • Chin-ups/pull-ups
  • Half burpees
All you need is a pull-up bar!
Ever had a health/fitness question you wanted to ask? We’ll be doing a Twitter #fitchat/ask me anything with jatie on Thursday around 11 am EDT. Tweet @PumpUp your questions or comment them below, we’ll be answering them here: https://twitter.com/PumpUp!

Try this advanced back handspring burpee

What are advanced burpees? Do it like PumpUp member @nina_1911 does by adding a back handspring toward the end of a regular burpee. Tag us if you try!