Welcome to Episode 56 of the Challenge of the Week series from Bloom to Fit. In this week’s episode, we’ve got an epic burpee workout lined up.
This episode brings a challenging full-body strength and conditioning workout that will leave you huffing and puffing in your spot. It's a quick burst, but great for fat loss, endurance, and overall work capacity.
No gym is required. All you need for this one is a timer and a little bit of space to work with. Let's get right into it.
Fitness Challenge of the Week
Here's what you need to know for this week's fitness challenge.
- Timer: stopwatch or GymBoss Timer
Total time estimate to complete the workout: 20 - 25 minutes
Before you start your workout, I recommend you go through a proper warm-up to which should consist of the following:
- A few minutes of light aerobic activity
- Series of corrective stretches
- Series of mobility/dynamic stretches
For details on how to structure a good warm-up, see the Perfect Warm-up Series.
The Fitness Challenge
This week’s workout is called Burpee Jacks. It's a ladder workout built around two of my favorite bodyweight exercises - the mighty burpee (high intensity) and the seal jack (lower intensity).
Set your timer to stopwatch mode. Your goal is to complete the following ladder of exercises for time.
- 1-10 (1) burpees
- 10 seal jacks
You are free to take breaks as needed, but the timer keeps going until all rounds are complete. Remember how a ladder workout works. It is broken down like this:
- 1 burpee, 10 seal jacks
- 2 burpees, 10 seal jacks
- 3 burpees, 10 seal jacks
- 4 burpees, 10 seal jacks
- 10 burpees, 10 seal jack
By the end of one round, you will have completed 55 burpees and 100 seal jacks. Not bad for under 10 minutes of work! If you are doing multiple ladders, make sure to take 2-3 minutes to rest between each round.
Watch the following video to see what the workout looks like:
Press play to watch the video.
After Your Workout
When your timer is done, DO NOT sit or lay down. You need to gradually reduce your heart rate. Walk around taking deep breaths, do jumping jacks, or jump rope for a few minutes until your heart rates comes down.
Once your heart rate is normalized, finish your workout by going through a series of static stretches. You can click here for a full list of static stretches you can use.
How to Make Modifications
Depending on your current fitness level and limitations, you might want to make some modifications. Here are your options:
Make the workout easier:
Here are some ways you can make the workout less challenging:
- Instead of burpees, do squat thrusts (with or without the push-up), or
- Take a 10-20 second break between each rung of the ladder
Make the workout more difficult:
Here are some ways you can make the workout more challenging:
- Complete 2-3 ladder rounds, resting 2-3 minutes between each, or
- Take no breaks during the round itself, or
- Instead of seal jacks, do squat jumps or mountain climbers
Make sure to track your results and share them in the comment section below. I’d love to see what kind of results you can achieve!
Need a Bigger Workout?
If you enjoyed this workout, then you're going to love the 21 Day Body Blast Challenge I've put together. It's a 3-week fitness challenge designed to help you get started with your fitness journey with unique and challenging bodyweight workouts.
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Download This Workout
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