Burpee Bodyweight Blitz Workout

I hope you have enjoyed the last few articles on burpees.

If you missed them, here they are again:

Today, I have for you:

==> Bodyweight Burpee Blitz Workout (video & photos)

Rick Kaselj, MS

P.S. – If you are looking for a variety of different workout options that involve burpees, then check out Shawna’s Challenge Burpee (Plus she gave me a 33% off coupon that you can use. When you checkout enter code: YayForBurpees .)

Now take it away Shawna!


Hey, it’s Shawna Kaminski here from ChallengeWorkouts.com. I have a workout for you today called, “Burpee Bodyweight Blitz Workout”. You need a limited amount of space, a small amount of time, and just your bodyweight for this workout.

CLICK HERE to watch the Youtube video.

This is a countdown set. You are going to start with 10 reps of 4 different exercises. Depending on how much time you have, start with 10 reps of each exercise, then 8, 6, 4, 2. Then count back up the ladder: 4, 6, 8,  and 10 reps.

I am going to go through the 4 exercises with you and provide you with some coaching tips along the way before handing the routine over to you to do on your own.

You are going to do burpees, prisoner squats, a wall sit with stick ups, and finish up with cross body mountain climbers.

#1 – Burpees

If you are not fully comfortable with burpees, there are several modified versions you can try. You can just do full body extensions. When you do full body extensions, powerfully raise up onto your toes and throw your hands up just at the quarter squat. Keep the pace up.

Full Body Extension Burpee

Full Body Extension Burpee

The second level of burpee is a burpee walk out and stand up.

Walk Out and Stand Up Burpee

Walk Out and Stand Up Burpee

Or, you can do a full burpee. Hands out, feet in, and jump up.

Full Lawn Burpee

Full Blown Burpee

Or, you can add a push up with a jump.

Push Up with Jump Up Burpee

Push Up with Jump Up Burpee

So, that’s the first exercise. Do 10 burpees.

#2 – Prisoner Squats

You may wonder why we use this ‘prisoner position’. This is because it opens up the chest and works the upper back. Don’t let your elbows get lazy and pull your head down. You want to keep those elbows nice and high, lace those fingers behind your head, and actively squeeze those elbows behind you to engage your upper back.

Prisoner Position

Prisoner Position

When doing bodyweight exercises, it can be a little bit tougher to hit your upper back, so using this prisoner position really helps. The head controls the spine on the squat. That’s another reason why you don’t want your elbows to hunch forward because they will pull your head forward.

Keep your chin nice and high. Squeeze those elbows back, sink your hips back and wiggle your toes. Your weight should be on your heels for the squat.

Prisoner Squat

Prisoner Squat

#3 – Wall Sit Stick Ups

Trust me, stick ups don’t look like much, but once you do them you will realize how much they work your upper back.

Wall Sit Stick Up

Wall Sit Stick Up

Sit on an imaginary chair with your knees at 90 degree angles. Actively squeeze your knees together so you are engaging through your inner thighs. Open up your arms and push into the wall behind you, trying to lift those hands right over the tops of the shoulders.

Try to keep your entire back on the wall throughout the exercise. The elbows, hands, and wrists should be at 90 degrees. Do 10 repetitions. Right now my quads are on fire and squishy after those prisoner squats. Engage through that upper back and open through the chest.

#4 – Cross Body Mountain Climbers

It’s really important when doing any mountain climber exercise that your shoulders are directly over your elbows, and your elbows over your hands. You don’t want a rounded back. Squeeze those shoulder blades.

Cross Body Mountain Climber

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 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.

Have a good time with that full body “Burpee Bodyweight Bliz” workout and I will see you next time.

If you want more great workouts involving burpees, check out Challenge Burpee, here:Challenge-Burpee-Bonus-Review

Shawna Kaminski

Tone & Tighten Bodyweight Workout