Monday, April 1, 2013

Trial By Burpee Workout

Hi Everyone!

Today's workout is quick and challenging! In between each exercise I completed 5 Burpees. It was a great way to get my heart rate up, and keep my body working hard. I round took me just under 10 Minutes. It can be repeated up to 3 times. 

This workout is a great fat burner, and all over toner. I definitely felt like I got in a full body workout. I only went through this workout once today, but I followed it with a 3.5 mile run outside. I am planning on doing a modified version of this workout in my bootcamp class tomorrow night. :) 

I hope you guys enjoy the workout. I am going to be sharing more about my competition experience, so be sure to check back! 


Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-3X

1. Walk the Plank
2. 5 Burpees
3. Rock the Boat
4. 5 Burpees
5. Right Leg Circles
6. 5 Burpees
7. Left Leg Circles
8. 5 Burpees
9. Leg Series (right)
10. 5 Burpees
11. Leg Series (left)
12. 5 Burpees


  1. Before seeing this workout i had decided i would come up with a circuit that included burpees between each exercise...then i saw this workout you did yesterday and thought, perfect! Just got done. Took me 17:30 to complete 2 rounds and that includes a 1minute break between rounds(kept the clock going). Thanks for your workouts! Also, congrats on your placing at the npc comp! You look amazing!

  2. Melissa, I am doing your workouts u did for competition. You look fabulous. I am on the 2nd day. Question for u. Did u do any extra cardio with the workouts u posted?

  3. just did it! its a love-hate realtionship with the burpees. I really love to hate them.... forgot to play the stopwatch in the 1st round. the 2 + 3 took me 9:49:23 + 9:19:15 as written. thanks Melissa. best wishes for the competion.

  4. i loved this workout! I made it a bit more challenging for myself by adding jump roping for 1 minute in between each exercise. I didn't feel like running outside today :)

  5. Thank you for kicking my trash today with this workout! I really appreciate that you have this site and share all of your wonderful knowledge. I just started doing your workouts a few days ago and I love it so far.

  6. I hate burpies so I'm gonna do 5 jump squats instead :)