All posts tagged: burpee

The triple mayhem

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If you are ever at home and feel like doing some exercise but don’t know what to do or aren’t sure how long to do it for, here is a really neat routine that only lasts for 11 minutes but will seriously get the heart racing. It requires nothing but your body, and preferably a flat space. The idea is to blitz yourself over a three-minute period, take a quick break, and do it again, and again.

The triple mayhem

The triple mayhem works like this (movements standards at the bottom of this post):

Start a running clock

  1. In the
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The 30 day burpee challenge

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Here’s one for the lovers of punishment. It’s the official 30 day burpee challenge, and here’s how it works:

The procedure

  • Each day for 30 days, a participant performs a set number of burpees based on the calendar below.
  • There are various levels of difficulty from beginner to weapon (the official term is “elite”).
  • Each consecutive day, the burpee quota increases.
  • Every 7th day is a rest day.
  • There is no need to start on the first of the month (i.e. starting any time is fine so long as you can string together 30 days in a row), though
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The burpee lap

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The burpee lap will go down in the annals of history as one of those are-you-freakin-serious type activities that gets passed down from generation to generation during story time. You will certainly earn your breakfast getting this one done.

Burpee lap process

The burpee lap is the process of covering a distance of 400m by performing as many burpees as is needed to get to the finish line.  To perform a burpee lap, you will need a stretch of space that will allow you to cover 400m. A 400m running track is ideal, but a 100m football field will work …

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Shuttle Burpee Hourglass


This routine is not only a great measure of power and agility but also an extremely effective cardio blast. It is not obscenely long but the heart rate will certainly be up by the end.


The equipment requirement for this routine is very minimal:

  • A 10 metre length of space – the backyard, gym room, a park, or even a quiet footpath will do. So long as it is 10 metres long and straight (and safe) it will be fine.
  • A stopwatch or timer.

The routine

Ultimately this routine involves completing ten shuttle runs, then ten burpees, then working …

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10 Minute Bodyweight Pyramid AMRAP

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Whether you are pressed for time or just need a quick benchmark to gauge your endurance and aerobic capacity, the 10 Minute Bodyweight Pyramid AMRAP (As Many Rounds As Possible) is a beauty. It works like this:

  • The entire routine will take 10 minutes, so you will need a timer counting upwards to, or down from ten.
  • The movements we will be using are:
  • Start with one repetition of each movement in order (i.e.
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