Burpees challenge

Exercise of the week!

Squat…push up…. squat…and jump…  what kind of training is this?  Is it an army training?

No…is not a punishment or a military hazing…is time for burpees… The best bodyweight exercise to  improve your physical condition level.

You’llwork all your body muscles with each repetition. Your arms, chest, back, core , and legs muscles are ready for high intensity exercise… all you need is your body…and you are ready to start!!!

You can make a quick and effective workout using just burpees. Your muscles will get stronger, you will improve your endurance and is the best way to burn fat. High intensity exercises, like burpees, increase your metabolism and burn up to 50% more fat than conventional strength training exercises.

Every sport, every gym, every training program has space for some burpees repetitions…. Why not you???

So today your training includes 3 set of 8-10 repetitions of burpees!!!


  1. Begin in a standing position and make a squat with hands on the floor in front of you.
  1. Kick your feet back to a pushup position (novice trainees can move the legs one by one).
  1. Immediately return your feet to the previous position.
  2. Leap up as high as possible from the squat position.


Experts can have more challenging combinations:

  • a push up
  • a Jump over a straddle (frond or side)
  • a sprint on agility ladder
  • medicine ball

Grigoris Dogas, Personal Trainer, Seminar lecturer, AthensTrainers® Associate