New Years 30 Day Burpee Challenge


It’s a New Year (thank God!), and it’s time for new beginnings, and for some that means New Year’s Resolutions. Personally, I’m not one who does resolutions but I AM someone who loves a good challenge, so here’s a great one that we do at Stanley Boxing & Fitness every year; The 30 Day Burpee Challenge.


On January 2nd, depending on your fitness level, start with the determined amount of burpees for your level (listed below) and increase that amount by one burpee each day for 30 days.  There are four levels of difficulty; Minnie, Mickey, Cruella and Maleficent. There are also a few different variations of the burpee (that can be found in the video below) you can try so find which one works for you.  Why Disney Characters, you ask? Mainly to try and make it seem friendly and child-like, as apposed to terrifying and terrible.

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 below if you’d like or any variation that you need to, but do 1 burpee on the first day.  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.

This would be considered the intermediate level, and is a bit more of a challenge.  You may not have done a burpee before but you could pull off 5-6without stopping if you’re tried.  Your challenge is to start at 10 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 20 burpees on Day 1.  Yup, 20! And if you’re up for it, you’re going for at least 20 burpees in a row, without stopping.  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 for 30 days.

The Disney character Maleficent is f*cking terrifying! If you choose this level, you’re a beast or hoping to become one by the end of your 30 days.  You’re starting with 30 burpees and adding a burpee a day until the end of January.

There you have it, the SBF 30 Day Burpee Challenge. Feel free to ask any questions, post any comments and PLEASE share your experiences with everyone on social media, tag us and use the hashtag #SBFburpeechallenge.

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, and put 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.
5. Stand back up. That’s 1 burpee.


6. At step 3, do a push-up, to the floor, and continue onto step 4.

**Note: if you do Burpees in a workout, you can count them towards your Burpees for the day if you finish the total number needed immediately after your workout. All Burpees must be done in one go; you cannot split them up, unless you are doing them in your workout. For example; if you are suppose to do 25 burpees, you cannot do 5 in the morning, 5 at lunch, 5 in the afternoon and 10 at night. But, if you are doing a workout that has 5 burpees for 4 rounds, if you do 5 burpees right after your workout, you can count all 25.


  1. Just finding this now. Love the idea, great for after thanksgiving & before Christmas!


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