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The Burpee Workout That Will Leave Your Abs Burning

burpee workout
The dreaded burpee is actually one of the most muscle-engaging, core-tightening and heart-pumping moves of all time! You don’t need any equipment and minimal space. As much as you despise burpees, you’ll learn to love them after you feel the strength build up in your core!

Grab a partner buddy and perform these movements in alternating sets. Working out with a partner can help you push through and remain motivated. Don’t forget that water bottle! Remain hydrated and keep taking sips throughout your workout. Also, if you ever feel like you’re about to pass out from how quick that heart rate is going, slow down your burpees or perform the modified version.

Let’s get to it! You start by performing 10 sets of each workout and then perform 9, and so on.

For example:

Set 1:

10 burpees

10 toe-touches

10 mountain climbers

Set 2:

9 burpees

9 toe-touches

9 mountain climbers


How do I perform these exercises?


Start standing up, with your arms extended upwards. Jump up, bring your feet onto the floor and arms into pushup position. Bring your chest to the floor, with your elbows tucked by your stomach. Push up, and bring your

With one movement, jump your feet forward so they land just outside of your hands.

Then, reach your arms overhead and jump up. Land back to the starting position, and repeat. That’s one rep!

Modification: When you are beginning the burpee, bring one leg down to pushup position at a time. Slow down your burpee, and don’t perform the jump in between sets.


Lie down with your back flat on the ground. Extend your legs up, and reach towards your toes with your fingers. Make sure your neck isn’t forcing itself forward and is in line with your spine. Keep your back flat and your core engaged.


Get yourself into push up position: arms extended and toes on the ground, both parallel to each other.

With quick, forceful and energetic movements, bring alternating knees towards your chest, as if you are running. Once you have brought both alternating knees to the chest, that’s one rep!

Modification: Slow it down! Bring one knee in at a time, but perform it much slower than the ‘run’.

So there you have it! Challenge a friend, and find a space to work out! Your abs will be on fire after these 10 sets! Trust me.

Up for a challenge? Perform this circuit twice! Or, read on for more ideas:

Here are some more ab-burning burpee workouts that will make your core sore for weeks. Get through them if you can, don’t say I didn’t warn you!

Challenge 1:

Perform 100 burpees, with a 20-second rest after every 10 burpees.

Challenge 2:

Perform 30 burpees every day for 30 days. Then, perform 50 burpees every day for the next 30 days.

Challenge 3:

Add a set of dumbbells to the push-up burpee! This will really increase your intensity. Or, you can use weighted ankle and wrist bands.

Challenge 4:

Perform 150 burpees, and record your time. Do this challenge again in a few weeks of training, and check if your endurance improved!

Challenge 5:

Perform 50 rounds of this brutal workout:

If you managed to get through this article without already feeling the pain in your abs, congratulations! Now, it’s time to put that body to practice, and see how far you can achieve! As much as we can’t stand them, burpees are wonderful movements for boosting your endurance, revving up that metabolism, and molding those abs into shape!

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