10-Minute Spartan Burpee Workouts to Master This Move
When you fail an obstacle during a Spartan Race, you need to do 30 burpees. Why? Because the burpee workout is a simple way to demand the most from your body in one simple movement. They'll surely make you wish you completed your obstacle.
Be Creative with Your Burpee Workout
So we talk a lot about burpees as Spartans. You can read more at burpee university, how this Spartan did 89 burpees in five minutes, study up on burpee mechanics and try the 200 burpee challenge. The burpee workout is so effective that by stringing them together you'll have a full-body cardio-meets-lifting session with only 10 minutes.
Related: Burpees vs. Junk Food: What Your Diet Really Costs You (Pay the Burpee Price)
The purpose of this week of workouts is to show you how creative you can be with this one simple move in your training toolbox. These burpee workouts will make you sweat, burn calories and build muscular endurance in record time. Get ready to enter the burpee zone.
Monday: 10 Minute Burpee Breakdown
Take 10-minutes with this burpee workout to practice each part of your burpee mechanics. You do this by breaking down each component of the burpee: the squat, the squat thrust, the squat thrust with push-ups, and then a full burpee with a vertical jump.
- 2 minute jumping jacks/seal jacks 1 minute squats
- 1 minute squat thrusts
- 1 minute squat thrusts with push ups
- 1 minute burpees (hard, fast).
- 1 minute rest (jog in place)
- 1 minute burpees (moderate intensity)
- 1 minute rest (jog in place)
- 1 minute burpees (slow and steady, but solid)
Tuesday: Burpee Ladder
Start your timer.
- Do 1 burpee. Rest 5 seconds.
- Do 2 burpees. Rest 5 seconds.
- Do 3 burpees. Rest 5 seconds.
- Do 4 burpees....
When you reach a point in your consecutive burpees that you need to stop and rest, it's time rest as needed and then to start back at 1.
Continue this for full 10-minute interval. Try and keep the burpees paced slow and steady. How many burpees can you get up to?
Related: Spartan’s 5 Toughest Obstacles—and How to Train for Them
Wednesday: Burpee Strength Conditioning
For this burpee workout, find a sandbag or a rock.
Do a burpee.
Pick up your sandbag or rock and do a chest pass forward. Walk up to sandbag/rock and repeat.
How far can you go? Try it at the track to find out.
Thursday: Rest Day
Friday: Burpees EMOM
A classic burpee workout: Do burpees every minute, on the minute. Can you do 10 per minute? That's 100 burpees in 10 minutes.
Related: Will Burpees Keep You Young? Ask this 66-Year-Old
Saturday: Run and Burpees
Run 1 minute.
1 minute slow and steady burpees.
Repeat x 5
(For a full endurance workout do this form of burpee workout for up to 30 minutes.)
Sunday: Rest Day
