Burpee challenge for beginners

About the burpee challenge for beginners

Beginner burpee challenge

Intensity level: beginner

Benefits: strengthens all muscles and is also a high intensity aerobic exercise

Safety: please read the general safety information here

Warm up: you should warm up your muscles and joints by doing the warm up exercises shown in the exercise instructions section below.

What you need: as the exercise is high impact, you should have training shoes to cushion some of the impact.

How the challenge works

The burpee is a high intensity exercise which can be difficult for beginners. There are 2 parts to the burpee exercise: a squat thrust and a jack.

Burpee challenge for beginners - the full burpee

In this challenge, you don’t actually start doing full burpees until day 22. Up until then you are gradually building up the strength and stamina needed.

Days 1-6: the mountain climber works towards the squat thrust part of the burpee

Days 8-13: the side squat is a low impact alternative to jacks. For this part of the challenge you combine the mountain climber with the side squat.

Days 15-20: the mountain climbers are now combined with jacks.

Day 22 onward: the full burpee – squat thrusts and jacks.

Burpee challenge for beginners chart

The chart shows the reps for each exercise every day and instructions for the exercises are below the chart.

Burpee challenge for beginners chart

Exercise instructions

Warm up

Do 6 arm circles, 12 lunges and 12 knee lifts before you do the challenge each day.

Warm up Arm circles

Warm up Lunge behind

Warm up Knee lift

Challenge exercises

Mountain climber

Side squat


Burpee challenge for beginners - how to do a burpee

Training effects of the burpee

The burpee is a dynamic compound exercise which engages multiple muscle groups simultaneously while elevating your heart rate and boosting your cardio endurance. This full-body exercise effectively targets both your upper and lower body muscles while also challenging your cardiovascular system.

Muscles used in the burpee are:

  • Quadriceps
  • Hamstrings
  • Glutes
  • Calves
  • Core muscles
  • Shoulders
  • Triceps
  • Biceps

As well as strengthening all these muscles, burpees also train your cardiovascular system. The continuous movement and high intensity of the exercise elevate your heart rate, increasing blood circulation and improving your overall cardiovascular fitness.

Related to burpee challenge for beginners

Beginner jacks challenge100 day cardio challenge