Our new challenge is performing burpees for 30 days. Are you ready? Not sure what burpees are? Check out information and video we’ve provided below. 


“Like” our challenge on facebook if you’re up for it! Share pictures and comments on our page.
Q: What is a burpee?

A: also known as the squat thrust, is a full body exercise used in strength training and as aerobic exercise. It is performed in four steps, and was originally known as a “four-count Burpee”(Wikipedia).

Q: Why are burpees beneficial?

A: Burpees work all of your major muscles groups. It is commonly used for increasing strength and can be performed in several varied ways. Each option includes or excludes a certain element in order to make training more or less challenging. Since burpees involve the entire body, they are considered a very efficient way to boost your metabolism and burn fat.

Additional benefits of burpees:

  • Strength Training- Burpees are a great exercise in order to build and strengthen muscles. Some of the muscles worked during a burpee include trapezoids, lower back, pectorals, deltoids, triceps, hamstrings, glutes, calves, quadriceps, and abdominals.
  • Aerobic Exercise- Doing burpees for 15 to 30 minutes constitutes a full cardio workout. This exercise will keep the heart rate up at a maximum rate.
  • Flexibility- Burpees provide increased flexibility in areas of the body such as the back, hips, legs, and core.
  • Weight Loss – Burpees are a great fat burner and can be used effectively to lose excess weight.
  • Cardiovascular Endurance- Burpees are useful for reducing muscle fatigue for long athletic events, as they improve cardiovascular endurance.
  • Tone Muscles- Because the burpees work numerous muscles and areas of the body, muscle tone becomes much improved with frequent exercising, creating a better looking appearance.
  • Time Efficient & Convenient- The burpee is a very convenient exercise; it requires no equipment and can be done almost anywhere. Also, this exercise is not time consuming and does not require going to a gym or getting out any equipment.
  • Inexpensive- Because the burpee requires no gym or equipment, it provides a highly inexpensive workout.

Performing a burpee requires you start in a squat posture. Place your hands in front of you on the surface that you are going to perform the exercise. While kicking your feet back, you have to lower your body and perform a push up. The concluding steps involve your returning to the squat posture, and in the same time push up with your arms. Finally, you have to jump as high as you can from the squat posture.


Hooray!!! Summer has officially started, well at least here in Austin, Texas it has begun. Let’s commit to staying fit for summer and year round. Our newest fitness challenge is a great way to get the summer started. Our new Burpees Challenge, officially starts today and will last for the remainder of this month.  Burpees can serve as a wonderful addition to your existing workout or used independently depending on your preference and needs. Try this simple addition and prepare to be amazed by your accomplishments.  We’ll start slow and work our way up to 100 burpees by the end of the month. Once you feel comfortable doing them, feel free to add 3 lb -10 lb weights.   Post pics and comments on our facebook page. We want to know how things are going for you during the challenge.  Share your experiences good or bad. We look forward to hearing from you. Good luck!