Welcome to the Burpee Bodyweight Blitz Workout — a fast, full-body routine that uses just your bodyweight to build strength, burn fat, and then boost endurance.
This workout focuses on burpees, one of the most effective exercises for hitting multiple muscle groups at once, including your chest, shoulders, legs, and core.
It raises your heart rate [1] quickly and then pushes your body to work hard without needing any equipment.
Perfect for small spaces [2] and busy schedules, this routine helps you track your progress, improve fitness, and then stay active anytime, anywhere. Just focus on good form, move with purpose, and get ready to sweat.
Medical Disclaimer: The information in this blog is for enlightening and educational purposes only and is not intended as medical advice. The content in this post is not meant to substitute for a professional medical diagnosis, advice, or treatment. Always ask advice from your physician or other qualified health providers with any questions you may have regarding a medical condition.
How to Do the Burpee Bodyweight Blitz Workout (Step-by-Step Instructions)
1. Burpees
Standard Burpee
- Begin in a standing position in front of a sturdy chair, keeping your feet shoulder-width apart and arms extended overhead.
- Lower your arms and bend forward to place your hands on the seat of the chair.
- Step one leg back at a time to move into a high plank position with your body in a straight line.
- Step your feet back in, one at a time, returning to a squat position with your hands on the chair.
- Stand up and raise your arms overhead again.
- Repeat the movement.
Or, you can add a push up with a jump.
Push Up with Jump Up Burpee
2. Prisoner Squats
- Begin in a standing position with your feet shoulder-width apart and toes pointing slightly outward.
- Place both hands behind your head with your elbows wide, keeping your chest lifted and your back straight.
- Engage your core muscles.
- Bend your knees and hinge at your hips to lower your body into a squat, as if sitting back into a chair.
- Keep your weight on your heels and your back straight, lowering until your thighs are parallel to the floor or as low as comfortable.
- Hold this position for several deep belly breaths, in through your nose and out through your mouth.
- Slowly return to the starting position.
- Repeat the movement.
3. Wall Sit Stick Ups
- Start your Burpee Bodyweight Blitz Workout by standing with your back flat against a wall.
- Slide down into a wall sit position with your knees bent at a 90-degree angle and then your feet flat on the floor, shoulder-width apart.
- Make sure your back, shoulders, and head remain in contact with the wall.
- Bring your arms up into a “goal post” position, with elbows bent at 90 degrees and fingertips pointing upward.
- Slowly raise both arms overhead, keeping your arms, wrists, and hands in contact with the wall.
- Then lower them back down to the starting position.
- Repeat this movement for several deep belly breaths, in through your nose and out through your mouth.
- Maintain strong core engagement throughout.
4. Cross Body Mountain Climbers
It’s really important when doing any mountain climber exercise that your shoulders are directly over your elbows, and then your elbows over your hands. You don’t want a rounded back. Squeeze those shoulder blades.
Cross Body Mountain Climber
- Now I am going to bring the opposite knee to opposite elbow.
- When I am doing 10 cross leg mountain climbers, that means 10 per leg.
- This planking position is the most effective for hitting that transverse and getting a strong and then healthy core.
- That’s our last exercise.
- After those cross leg mountain climbers, I start at the top and do 8 burpees, 8 of everything.
- Then do another circuit of 6 of everything, 4 of everything, 2 of everything, and that’s a great full body workout.
5. Mountain Climbers
- Move into a four-point position, with your knees below your hips and then your hands beneath your shoulders.
- After that, tighten your core.
- Move into a full plank position, maintaining proper alignment with your head, shoulders, hips, and then toes.
- Bring one knee towards your chest and then switch legs in a running motion while maintaining the plank position.
- Return to the starting position and then repeat the movement.
Bodyweight Blitz Routine
- The Bodyweight Blitz Routine is a high-intensity circuit that includes exercises like burpees, jumping jacks, and mountain climbers to get your heart rate up and then burn calories.
- After that, start with a set of burpees, then move on to jumping jacks, and finish with mountain climbers to target your entire body
- Incorporate cross-body mountain climbers to engage your core and then improve your coordination and agility.
- For an advanced option, consider adding dumbbells or weights to challenge your muscles further, though this deviates from the bodyweight-only premise, or try variations like pull ups and russian twists to target different muscle groups.
- Rest and then repeat the circuit to complete the full body workout and achieve your fitness goals.
Top Benefits of Burpees
1. Full-Body Workout [3]
- Burpees target your legs, core, chest, shoulders, and then arms in one move.
- Great for building total-body strength and then endurance.
2. Boosts Heart Health
- Quickly raises your heart rate, improving cardiovascular fitness.
- Helps lower the resting heart rate over time with regular practice.
3. Burns Major Calories
- High-intensity movement that burns fat fast.
- Ideal for short, effective workouts — especially in HIIT routines.
4. No Equipment Needed
- Just your body and then a bit of space.
- Perfect for home workouts, travel, or small spaces.
5. Builds Explosive Power
- The jump and then push-up elements develop explosiveness and agility.
- Useful for athletes needing quick, powerful movements.
6. Improves Coordination and Mobility
- Combining balance, coordination, and then flexibility into one fluid sequence.
- Helps improve functional movement in daily life.
7. Time-Efficient
- In just a few minutes, you can get a high-intensity strength + cardio combo.
- Great for people with tight schedules.
8. Increases Mental Toughness
Burpees are challenging — doing them consistently helps build discipline, grit, and then mental stamina.
Lower Body Strength
- The lower body is a key focus of the Ultimate Burpee Workout, with exercises like squats, lunges, and then burpees to target the legs, glutes, and calves.
- To perform a proper burpee, start in a standing position, then drop down into a squat, kick your feet back into a plank position, do a push-up, and quickly return to the squat position and stand up.
- Incorporate variations of the burpee, such as jump squats and high knees, to add intensity and challenge your muscles.
- Don’t forget to engage your core and then keep your back straight to avoid pain and injury.
- Use proper form and technique to get the most out of your workout and then avoid putting unnecessary strain on your joints.
Conclusion
The Burpee Bodyweight Blitz is a powerful, no-equipment workout that builds strength, burns fat, and then boosts endurance—all in a short amount of time.
With exercises like burpees, squats, wall sits, and mountain climbers, it works your whole body and pushes your heart rate up fast.
This workout targets your legs, arms, and core, effectively building strength and endurance.
It’s simple, intense, and can be done anywhere, whether you’re at home or on the go.
Stick with it, focus on good form, and you’ll get stronger, leaner, and more energized.
It’s tough—but your body will thank you for it.
Ready to sculpt a stronger, leaner you—no equipment needed? Try our Tone and Tighten Bodyweight Workout and feel the burn in all the right places. Start now and unlock your body’s potential—anytime, anywhere! Let’s get moving!
Frequently Asked Questions
How many burpees a day is a good workout?
Doing 20 to 50 burpees a day is a good workout for most people.
Start small (like 10–15) if you’re a beginner, and slowly do more as you get stronger. Even a few burpees can get your heart rate up fast!
Are burpees the best bodyweight exercise?
Burpees are one of the best bodyweight exercises because they work your whole body—legs, arms, chest, and core—while also giving you cardio.
But “best” depends on your goal. Push-ups, squats, and planks are great too!
Is burpee the hardest exercise?
Burpees are a demanding exercise combining strength, speed, and endurance, making them challenging but highly effective.