30 Day Burpee Challenge for the New Year



I’m not one for New Years resolutions but I’m going to need a kick in the ass to start the new year, so starting January 2nd, the 30 Day No Excuses Burpee Challenge is ON for a month.

For those of you who don’t know what the “30 Day No Excuses Burpee Challenge” is, back in Mid-October I decided I needed to stop making excuses and challenge myself and to a fitness goal and burpees for 30 days was it.

After getting a HUGE initial response from the challenge, I realized that besides helping people get healthy by creating this physical challenge, I could also help kids who are less fortunate and not able to play sports, get the opportunity to play sports and also get healthy and active.  You’re probably wondering how? Well let me tell you.


You may be sitting there saying “what the hell is a burpee?” so here’s my best explanation:

The burpee is a full body exercise used in strength training and as aerobic exercise. It is performed in five steps:

  1. Begin in a standing position.
  2. Drop into a squat position with your hands on the ground.
  3. Kick your feet back to put yourself in to a pushup position
  4. Now reverse the movement by returning your feet back towards your hands to the squat position while
  5. Stand back up. That’s 1 burpee.

There are many variations and I’ll talk about them in the video, so check them out.


Depneding on your fitness level, start with the determined amount of burpees for your level and increase that amount by one burpee each day for 30 days. There are three levels of difficulty and a few different variations of the burpee you can try so find which one works for you.

If you are a beginner to fitness or exercise, this may be a good place for you to start. Your goal is to do 1 burpee on your first day. You can do a standard burpee as described above if you’d like or any variation that you need to, but do 1 burpee today. Tomorrow you’re going to do 2 burpees and on day three you’re going to do 3 burpees. Increase the amount of burpees you do by 1 each day so by day 30 you should be doing 30 burpees a day.

The intermediate challenge is for someone who’s fitness levels are pretty good. You may not have done a burpee before but you could pull off 3-5 without stopping. Your challenge is to start at 8 burpees and you’re doing at least a standard burpee or one of the harder variations. Again, you’re to add 1 burpee a day for 30 days.

You may be at the same fitness levels as the intermediate (or more advanced) but you’re like me and always want to push yourself harder and further. Your challenge is to do 15 burpees today. Yup, 15! And if you’re up for it, you’re going for 15 burpees in a row. OH, and did I mention you’re doing the more advanced burpee with a jump and a clap in it too? That’s right. You’re gunna cry! And as the other levels, you’re adding a burpee a day to your total amount and I’d love to see if you can end up doing 45 burpees in a row without stopping by the end of day 30.

There you have it, the No Excuses 30 Day Burpee Challenge. Please feel free to ask any questions. Post any comments and PLEASE share your experiences with everyone. Comment on this post to let me know you’re in, post on my Facebook Page and please use the #NoExcusesYIS on Twitter.


  1. Burpees scare the life out of me, but a 2012 goal of mine is to get into more scary (safe) things! So, I’m in!

  2. I live for burpees… it’s on!

  3. Yey burpees ! Let the games begin !

  4. Just did my 30 burpees in my bodyweight workout 🙂

  5. I’m in! Going for intermediate level. =)

  6. all right, you got me, I’m in. I will need to seriously think about what level though. I died the last time.

  7. Alright dude, I’m in. I’ll start at the advanced level and try to get to 100 in a set by the 31st!

  8. Im a day late, but I’m totally in! I did my 5+1 today already! 🙂

  9. […] Those of you active on twitter may have noticed a bunch of talk this week about a  30 Day Burpee Challenge.  Scott, over at Your Inner Skinny (check out his transformation!!) originally kicked this […]

  10. Burpees is the best exercise for me. Works both the upper and lower portion of the body by doing just one exercise. You can also do it in your home without the helpof any fancy gym equipment….

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