Oct 14 2010

Burpee Burnout Workout

Posted by Zuzana - BodyRock.Tv | In All Videos, All Workouts, Featured Articles, Today's Workout

Hi BodyRockers,

Today we are doing a very simple and short bodyweight workout challenge. The only thing that you need is your Gymboss Interval Timer Set up your timer to count down 10 minutes for you. Your goal is to complete as many reps as you can during the 10 minutes. There is basically just one exercise that you will be doing – a burpee with a slight twist to it. I thought that I could do 100 reps, but a few minutes into this workout I realized that this was not even close to a realistic goal for me :) I completed ? reps total – check back for my workout video to see how I did ;) You guys can try to beat me and complete more reps than I did but don’t sacrifice your proper form.

I will see you guys tomorrow when I will be  showing you how to put together some different breakfast options that will work with our 5 week diet challenge that we started 1 week ago.

Best,

Zuzana.

Workout Breakdown:

Start standing with your feet hip width apart.

Squat down and put your hands on the ground in front of you.

Jump your feet back into a plank.

Do 2 knee tucks – one with each leg.

Jump your feet apart and do one push up.

Jump your feet forward into a squat.

Jump up extending your arms towards the ceiling.



Around The Web
  • Isa

    Zuzie, you are looking hot as always, but your hair is too dark for your skin type. Try some other shades of brown for a more natural look…
    Take care and keep up the good work!

  • Niko

    Phew! Like you Zuzana, I thought I’d make 100 no problem. Only 10 a minute, right? WRONG! I only managed 6 a minute to make 61, and I’m knackered :)

    Thanks again for another great workout.

  • Lily

    OMG! Burpees….this exercise kills me every time! But if I hurt so much that must mean its working :D I predict I could complete 60 and ill post my score after I do this later – im going on a 4 mile bike ride now :D
    P.S. Your body is SO beautiful! I can see that your gaining muscle – must be from all those pullups and one leg squats you’ve incorporated :D
    Cheers!

  • Susana

    Hi Zuzana,

    I did this workout and completed 40 reps in 10 minutes. Pretty lame! I believe that i didnt do as many as i predicted because thet mat that i was using was hurting my knees. I think i may do this workout again later with a different mat. I know i can do better!

  • freya

    for breakfast (or whenever) non-fat goat’s milk yogurt with fruit cut up into it and a green drink is great! that type of yogurt has so much protein! and non-fat is a huge perk!

  • Silke

    Hi Zuzana and Freddy,
    … wow … that´s bad .. just 48 reps :-(
    I have to train my push ups!!!!!
    Thank you for the great workout!!!!

  • Sarah

    Hi Zuzana
    My goal was 60 and I completed 55 reps. There is definitely nothing left in the tank! Loving the new workouts thanks!!
    My best no carb breakfast is low fat natural yoghurt with seed/dried fruit muesli :)
    Sarah

  • Maria, DK

    I managed to do 73, but I’m pretty shure I can push even harder! It’s really hard not to make noise when you’re bumping around in the morning and live in a flat like I do, ha ha.

    I had to do some of the push ups the “girly” way on my knees, because I am not even close to have achieved your killer arms ;)

  • andrea

    Thank you for all of your workouts!! After one week I have noticed big changes: body, more power and joy :)) You re energy, body and your skin just glowwww!! Did I miss something about anti agig skin care or is it really the effect of workouts? :)))) Thx!

  • Nathalie

    Good evening BodyRockers,
    My score for this awesome workout is 31, I thought I could do 30. I had to modify a bit but it was a sweat-fest, again. Loved it. See you tomorrow:)

  • Misha

    Wow, that was hard! I am new to your program and decided to start with this exercise.

    I aimed to do 50. I did that. I managed to do 51.

    Whew! Thanks for this!

  • Tara

    I am proud of my score because my goal was just to beat you by at least 1 and do 56. Yes yes, the competitor in all of us :p I managed to push myself to 63. Next time I will push harder! I even remembered to point my toes on reptiles!!

  • clementina

    goal was 70, did 69. rar.

  • Beatriz

    Hola soy una chica de México me encantaron los ejercicios, desgraciadamente sufro de espalda, rodillas y pies asi es que en algunas ocasiones se me hace pesado, pero son geniales, me siento super bien este ejercicio lo llevo haciendo 1 semana y creo que la hare una mas para que los demas ejericios son sean tan pesados saludos a todos.

  • Venus

    Thanks :) I just discovered your website a few days ago, and I have to say I am actually interested for the first time – in watching/following fitness videos.
    I really enjoy your style, positivity and how real you are being in the videos.
    Perceiving your energy in the videos is very inspiring.
    Thanks for making these and being so obviously lovely! Makes it even more fun to watch. :) V

  • Emi

    I did 72. I beat you Zuzana! teeheehee :D

  • http://www.boulderteenmentoring.com/ Henry Beyer

    I just did this work out for the first time this morning. I managed to do 32 I think. I kept losing count and would go back to the last number I could remember so I may have done more. I followed up with a 30 minute run. It was a good combo.

    Thanks! Great work out!

  • Bohdana

    71

  • Juan

    I thought I could do around 50 and I got to 41. This is the first exercise I try from this site, and I enjoyed it very much.

    I’ll try to improve from now on. Thanks Zuzana and Frederick for sharing your videos with us :)

  • Tereza CZ

    What a nice short workout after 41 minutes of 600rep-wrkt 2 days ago! I did 51 and half Burpees and neither I am going to have carboload because I was a little bit naughty with bechamel sauce before:) Which brings me to my cravings: I don’t crave sugar as much as fat in this 5 week diet challenge – but problem is that even healthy fats cannot be in abundance and that’s basically what is challenging myself this way all about. The “worst” things of all are peanut butter, coconut milk/cream, other nuts, especially roasted kashews, some diary products like Lipánek, Milch-rise or cheese, when these are not at home, I don’t reject even a white roll – which are carbs indeed but the base is made of fat. I’m seriously considering buying some chrome or other apetite-supressing tablets. Do you know anything about this stuff? I really would appreciate some advice.

  • http://www.myspace.com/tanyaphilipovich Tanya

    I did 51 reps, too. Holy moly. AWESOME CHALLENGE!

  • Rio Bee

    Zuzana, you are one of the most inspirational fitness trainers that I have met. I think you have really found your calling! Thanks for the inspiration!:-)

  • TheAndyMan

    Thanks for this workout Zuzana! I did it for 10 minutes without rests and it was great! Keep up the good work!
    P.S. You look stunning ;)
    :D

  • Bianca

    Hi guys,

    First of all I wanted to let you know that the new website ROCKS. I love it, you did a great job designing it.

    I started working out with you about 3 weeks ago. I stumbled upon your website on youtube and saw your body and was so jealous! I always wanted a six-pack like everybody else does and I was told that women in general are not made to have a six-pack, i couldn’t believe it. I decided that if I am going to be able to get a six-pack then you would be the one to help me achieve it. I have followed your workouts rigorously ever since and have to say that I am starting to see some outlines, so I guess I am getting somewhere. Funny thing is, I started out with the goal of a six-pack and now I am addicted to your workouts. You make it fun and enjoyable and I have never been grumpy before when I didn’t workout but now I am looking forward to every workout. I tried the Burpee Burnout Workout today for the first time. I was always scared to try it and be disappointed with my score. I told myself that I have to push my own limits to get somewhere and see results not only physically but also mentally. I believe that every time you achieve something you set your mind to it, makes you feel amazing and proud of yourself and that is just as important if not more important sometimes then the physical results. So I set myself the goal of 45 and did 48. NICE I feel incredible.

    So to every one out there I want to say this: Get up, start now and do it. No excuses anymore, no “Ohh I will start tomorrow” NO get it done now. If you want to improve your physique, be healthier change your life, what is holding you back? Nothing and nobody and you will feel better then ever before I promise.
    And if you have people as amazing as Zuzana and Freddy to help you with it and show you exactly what to do there is no excuse for not doing it.

    So I really wanted to tell you 2 THANK YOU for everything you do!!!

    Bianca

  • Michelle (SA)

    Hi Guys

    I’ve earned my carbs for tonight! I did 39 in ten minutes, but decided to keep going until I did 50, so I finished 50 reps in 15 minutes.

    Zuzana, I’m battling a bit with the push ups, I know I’m still a beginner. I can’t seem to get my wrists in a good position, can you give any advice? They don’t hurt but I can feel they are taking strain. Is it a matter of them getting stronger?

    Anyhow, this was great! Thanks to you and Freddie for keeping us going!

    Michelle (SA)

  • Bijoucallie

    Hi Zuzana and Freddy,

    I am consider myself to be in good shape but I have been at this plateau for quite sometime and I am inching my way down. I tried this workout today and I could only do 5 minutes. I was exhausted. I went on to do my regular workout for legs today. At some point I did this workout again in between excercises. I only did about 3 minutes. The first 5 minutes I did about 20 and the second time I did almost 20 in 3 minutes. So within one session there was an improvement! I could feel it all over. I have decided to stick to this excercise for awhile before I move on to your other kick ass workouts. I think these workouts will take me to the next level. What you say about diet is so true. So what do you think about Gluten free diet? You know staying away from anything with wheat protein. I would be greatly interested in your opinion. Take care and can’t wait to try the other workouts. I will let you know when I can do this workout for 10 minutes consistently.!

  • Mark VK

    I tried this workout again today and broke my personal best with 75 reps. :-) Great workout guys! Thank you.

  • Beeb

    I did 46 reps! :-)

  • http://twitter.com/MsGiginka Ms.Giginka

    70! i beat you, and this workout was exactly what i need today, because i was angry so i want to realy push hard!:)

  • Miss Rebecca

    48 reps in 10 minutes, so I went ahead and did 2 more just to make it an even 50, plus one more burpee for Erin.  :-)

  • Miss Rebecca

    48 reps in 10 minutes, so I went ahead and did 2 more just to make it an even 50, plus one more burpee for Erin.  :-)

  • Miss Rebecca

    48 reps in 10 minutes, so I went ahead and did 2 more just to make it an even 50, plus one more burpee for Erin.  :-)

  • Kay

    done! 55 reps. + 10 mins of double weighted hula hoop

  • Anonymous

    OK I still hate burpees!  lol  why are they so hard!  aaarg!  I managed to do 35 burpees tonight after work!

  • sselcann

    Burpees are still my weakest point! but i managed to do 59. good enough for me. hopefully next time i try this, i ll beat my score! :))

  • Anonymous

    cool! we got the same score!