Monday, Apr. 27, 2015

No Excuses 30 Day Burpee Challenge

Written By:


October 16, 2011


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No Excuses 30 Day Burpee Challenge

Thursday I posted about how I was feeling like a broken record with regards to my “healthy lifestyle”.  On Twitter, the blog and on Facebook I’ve been saying the same thing over and over again; “This is going to be the week I get back on track”.  Honestly, I wish I had a count total on this because I think I’ve said it once a week for the last 8 months.  I haven’t been sticking to my nutrition and fitness plan or living my ideal lifestyle and it seems like every few weeks I have been starting over again and saying “this is the week”.

Realizing all of this sparked me to start using the hashtag #NoExcuses on Twitter when I was talking about my training, my diet, my sports and my excuses on a daily bases.  “No Excuses” has become my personal mantra and I’ve also now put it on my new business cards, it’s on my Twitter profile, it’s on the new website design and it’s anywhere and everywhere I can put it and I’m implementing it in to my life wherever I can, whenever I can.

Now on to the challenge itself…

You may be sitting there saying “what the hell is a burpee?” so here’s my best explanation:

The burpee is a full body exercise used in strength training and as aerobic exercise. It is performed in five steps:

  1. Begin in a standing position.
  2. Drop into a squat position with your hands on the ground.
  3. Kick your feet back to put yourself in to a pushup position
  4. Now reverse the movement by returning your feet back towards your hands to the squat position while
  5. Stand back up. That’s 1 burpee.

There are many variations and I’ll talk about them in the video, so check them out.


Depneding on your fitness level, start with the determined amount of burpees for your level and increase that amount by one burpee each day for 30 days.  There are three levels of difficulty and a few different variations of the burpee you can try so find which one works for you.

If you are a beginner to fitness or exercise, this may be a good place for you to start.  Your goal is to do 1 burpee on your first day.  You can do a standard burpee as described above if you’d like or any variation that you need to, but do 1 burpee today.  Tomorrow you’re going to do 2 burpees and on day three you’re going to do 3 burpees.  Increase the amount of burpees you do by 1 each day so by day 30 you should be doing 30 burpees a day.

The intermediate challenge is for someone who’s fitness levels are pretty good.  You may not have done a burpee before but you could pull off 3-5 without stopping.  Your challenge is to start at 8 burpees and you’re doing at least a standard burpee or one of the harder variations.  Again, you’re to add 1 burpee a day for 30 days.

You may be at the same fitness levels as the intermediate (or more advanced) but you’re like me and always want to push yourself harder and further.  Your challenge is to do 15 burpees today.  Yup, 15! And if you’re up for it, you’re going for 15 burpees in a row.  OH, and did I mention you’re doing the more advanced burpee with a jump and a clap in it too?  That’s right. You’re gunna cry!  And as the other levels, you’re adding a burpee a day to your total amount and I’d love to see if you can end up doing 45 burpees in a row without stopping by the end of day 30.

There you have it, the No Excuses 30 Day Burpee Challenge.  Please feel free to ask any questions. Post any comments and PLEASE share your experiences with everyone.

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About Author

Your Inner Strong

Former athlete turned fat man & now former fat man turned health enthusiast and gym owner. Canadian - Co-Owner at Just Fitness - Co-Founder at Warrior Strong Apparel - Paleoer - FitFluential - All around Awesome!

(54) Readers Comments

  1. MCM Mama
    October 17, 2011 at 4:50 am

    That sounds awful. I'm totally in! ;o)

    • Your Inner Skinny
      October 17, 2011 at 9:21 am

      Burpees are AWESOME!

      • BurnLover
        October 20, 2011 at 11:22 am

        Burpees are awesome! What about recovery periods?

      • Your Inner Skinny
        October 23, 2011 at 1:47 pm

        It's a 30 day push... that's the challenge. You don't have to do all 30 or 45 in a row, it's just a way to up the ante.

  2. Nicole @ Making Good Choices
    October 17, 2011 at 5:57 am

    <3 this and love your no excuses mantra.

    • Your Inner Skinny
      October 17, 2011 at 9:22 am

      Thanks! I need to change this up and this is how I'm going to do it.

  3. Tanya @ Dine, Dash, and Deadlift
    October 17, 2011 at 7:32 am

    Oh wow - burpees are PAINFUL! But, I'm game! :-)

  4. AlexandraFunFit
    October 17, 2011 at 10:25 am

    Guess what? I can already do this because I am a mean teacher who makes her students do these in class. So I just volunteered my U students to do this with you! I'll let you know how they do by day 30. Game On!

    • Your Inner Skinny
      October 17, 2011 at 11:47 am

      You can do 45 burpees in a row? Good on ya! Let me know how your class makes out.

  5. Tiff @ Love Sweat and Beers
    October 17, 2011 at 10:30 am

    Gotta' love a good challenge! Good luck with it :)

  6. Morgan @ Life After Bagels
    October 17, 2011 at 10:45 am

    LORD HELP ME but I'm in! email me your challenge logo and I'll post about it

  7. Nicole
    October 17, 2011 at 9:25 pm

    Heck ya! I'm in!!!

  8. Kris @Krazy_Kris
    October 17, 2011 at 9:54 pm

    am I too late? i've been thinking a lot about burpees lately... even did some in Tahoe - SO.... I'm in! I'll do the push up too.... and the jump.... no clapping to - I'm not that coordinated! gotta think about what my goal is though... must I disclose what I do now? that is hard? ok - since you insist - I can struggle to do 3x10.... so let me think if my goal is more sets/reps w the breaks and/or more continuous....

    • Your Inner Skinny
      October 18, 2011 at 12:17 pm

      You're not too late at all. Make your goal something attainable but make sure you challenge yourself.

  9. Kenlie
    October 17, 2011 at 11:47 pm

    Okay, so...I had decided that I couldn't do burpees, but my body proved otherwise today. My plan is to do the intermediate challenge...started today...

    • Your Inner Skinny
      October 18, 2011 at 12:18 pm

      Everyone is scared of Burpees for some reason. They're tough, but they're not impossible. Glad to hear you're on board!

  10. Maren
    October 18, 2011 at 2:26 am

    I'm game! Have to start with the beginner kind, but that's allllright. Thanks for motivating!

  11. Kerri O
    October 18, 2011 at 7:44 am

    I'm the advanced level...oh ya. 15 today!

  12. Kam-B
    October 18, 2011 at 9:59 am

    OK, I'm in!!! I am going to start today at Advanced level. 15 burpees here I come!

  13. Celia fellows
    October 18, 2011 at 10:24 am

    Burpees are WICKED! I love this challenge - it is just what I need!!!! I start as soon as I get home....what will be my starting number? Can't wait to find out!

    • Your Inner Skinny
      October 18, 2011 at 12:21 pm

      I LOVE when people say things like "Burpees are WICKED!". Your starting number is based on what you think you can do. I've set out three standards of "Beginner" "Intermediate" and "Advanced" and demonstrated 5 variations, but you can combine any of them to get what you think you need out of it. Good luck!

  14. Rob C
    October 18, 2011 at 12:01 pm

    For those that dont know what a burpee is and dont want to watch Scott in tighty whities:

    • Your Inner Skinny
      October 18, 2011 at 12:22 pm

      Pfffftttt... I don't even own tighty-whities. And I have no idea what she said in her video.

  15. gypsy girl
    October 18, 2011 at 12:24 pm

    Sound like a cool challenge. I'm in. I like that you had an easy variation that doesn't include the push-up. I admit, I'm a woman and I suck at push-ups. But after seeing that variation, I tried it. I was able to do 5 in a row so that's where I'm starting. gypsygirl from fitocracy

  16. STUFT Mama
    October 18, 2011 at 4:08 pm

    I'm in and you're awesome! :) What a fun challenge!

    • Your Inner Skinny
      October 19, 2011 at 4:03 pm

      No YOU'RE awesome... OK, I'm awesome. Glad you're on board!

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  18. Steve
    October 19, 2011 at 11:12 am

    I hate you (not really), and I hate your burpees (that part is kind of true)...but I am in, and I just did 10.

  19. PTG1002
    October 19, 2011 at 12:00 pm

    Wow. This sounds horrible and wonderful all at the same time. I'm in!

  20. Ryan @NoMoreBacon
    October 19, 2011 at 12:56 pm

    I may loathe you forever but I'm in. Balls.

    • Your Inner Skinny
      October 19, 2011 at 4:05 pm

      Do you wanna a hug? TOUGH! Get on the ground and give me 8 burpees!

  21. Joe Drexler
    October 19, 2011 at 1:25 pm

    Im in pal! I also have an idea about my BE THE BURPEE shirts for this challenge and YIS. Lets chat!

  22. @PamelaMKramer - A Renaissance Woman
    October 20, 2011 at 1:42 pm

    Those 15 were tough huh? Nicely done.

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  25. Joanna Wilson
    November 25, 2011 at 10:36 am

    Awesome!I like it.BURPEE!hahaha!Later,I'm going to burpee LOL!

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  27. Curt
    May 10, 2012 at 3:39 pm

    Burpees are BY FAR MY LEAST FAVORITE EXERCISE ON THE PLANET!!! With that being said, I'll go ahead and through this into my routine and see what happens!

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  31. debbie
    June 13, 2013 at 8:27 am

    great article! I found this challenge here - - and loved it :)

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  33. Ian James Brady
    March 8, 2015 at 8:23 am


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