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The Ultimate Burpee Bodyweight Blitz Workout You’ll Love to Hate—And Thank Later

The Ultimate Burpee Bodyweight Blitz Workout You’ll Love to Hate—And Thank Later- Burpee Bodyweight Blitz Workout

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

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

Push Up with Jump Up Burpee

2. Prisoner Squats

3. Wall Sit Stick Ups

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

5. Mountain Climbers

Bodyweight Blitz Routine

Top Benefits of Burpees

1. Full-Body Workout [3]

2. Boosts Heart Health

3. Burns Major Calories

4. No Equipment Needed

5. Builds Explosive Power

6. Improves Coordination and Mobility

7. Time-Efficient

8. Increases Mental Toughness

Burpees are challenging — doing them consistently helps build discipline, grit, and then mental stamina.

Lower Body Strength

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.

1. Tai, J. Q. J., Wong, S. F., Chow, S. K. M., Choo, D. H. W., Choo, H. C., Sahrom, S., & Aziz, A. R. (2022). Assessing physical fitness of athletes in a confined environment during prolonged self-isolation: Potential usefulness of the test of maximal number of burpees performed in 3 minutes. International Journal of Environmental Research and Public Health, 19(10), 5928. https://doi.org/10.3390/ijerph19105928

2. (Siska, L., & Brodani, J. (2017). Use of burpees in combat sports conditioning training – A pilot study. International Journal of Sports and Physical Education, 3(4), 1–6. https://doi.org/10.20431/2454-6380.0304001)

3. Bingley, S., Witchalls, J., McKune, A., & Humberstone, C. (2019). Sprint running & burpees: Comparison of acute physiological and neuromuscular effects of two high intensity interval training protocols. Journal of Science and Medicine in Sport, 22(Supplement 2), S31. https://www.jsams.org/article/S1440-2440(19)31097-7/abstract

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