Your Cart is Empty

When Life Knocks You Down Do A Burpee

January 31, 2014 2 min read

The burpee is one of the ultimate full body exercises that in just one simple movement can test both your aerobic and strength capacities. Listed below are a few more details on the benefits of the burpee: Strength: The burpee is an exercise that requires the full body. With each repetition you will work your abs, hamstrings, thighs, front deltoids, chest and arms. Fat Burning: Because the burpee is so intense and requires your full body it is one of the best exercises to burn fat. Studies have shown that high intensity exercises like the burpee, can burn up to 50% more fat than conventional strength training exercises. Studies have also shown it can speed up your metabolism, which will help you to burn more calories throughout your day. Conditioning: The burpee is an effective exercise for developing your endurance and conditioning. Burpees get your heart pumping, your lungs burning and your breath running away. Burpees do this all within a short space of time, so there is no need to put away an hour for a long run if you are short on time. Free: There are no fancy pieces of equipment, no gym memberships or classes required to perform the burpee. All you need is a place and your body. You can do burpees anywhere e.g whilst on your long run to break up the boredom, in the hotel room or even in the T.V. Ads whilst waiting for your favorite show to return. Burpee Workouts: Because Burpees are an intense exercise you can make the workout effective in a short amount of time. Here are few examples of some Burpee workouts to get your started: Beginner Workout: Do the difficult things while they are easy and do the great things while they are small. A journey of a thousand miles must begin with a single step. 10 rounds 10 Jump Squats 10 In Outs 10 Push ups Intermediate to Advanced Workout: http://youtu.be/DgJixC9-sTU 1 round for time 10 Burpees without pushup 10 Single Leg Burpees 10 Competition Burpees 10 Twisted Pushup Pistol Squat Burpees 10 Double Tuck Jump Burpees 10 Jump Jack Pushup Burpee 10 Dynamic Core Burpees 10 Rollback Pistol Squat Burpees 10 Side Burpees 10 Deconstructed Burpees 100 Double High Knees 100 Burpee Challenge: Very simple and intense. Just do one set of 100 Burpees as fast as you can. My best time so far was 5 minutes and 38 seconds.

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 110 Comments

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read 5 Comments

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.


We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.