Big Bang Burpee Workout 12 min

Mar
2013
06

posted by on Daily Workouts - 10-15 minutes

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This burpee workout is only 12 minutes long. It has 2 parts of all bodyweight exercises and each part is only 6 minutes. The first part is a rep challenge to see how many rounds you can get in of an exercise combo and the second is HIIT interval training with a couple of fun burpee variations. This burpee workout zoomed by fast and actually seemed to make burpees kind of fun. That to me qualifies it as a successful workout! 

 

Burpees are killer. I’ll admit it. But the more you do them the stronger you get and so the easier it gets to do them. Burpees may be brutal, but they work to shape the body in a good way. Burpees are a powerhouse combination of a squat, jump back, a push up, jumping in and  ending with a big jump up. Squats and push ups are great, no denying that, but I think it is all of the jumping that is really working the core muscles and building muscular strength as well as boosting metabolism. It’s a powerful combo and one we should try to get in as much as possible to lean out, shape and define the body.

I’ll do my bit to try to make them not so boring. But you have to do them for them to work.   So join me and help inspire me and others as well! Like or comment if you do the workout and get your burpees in too!  Have fun with it, remember it’s only 12 minutes. Let’s do it!

You’ll need a timer. If you don’t have one go here to order yours. They are inexpensive and the most important piece of equipment for these workouts.  For links to online timers, click here.

 

Big Bang Burpee Workout

Workout Breakdown

This workout has 2 parts, each is 6 minutes.

Part 1

Do as many rounds as possible in 6 minutes of:

5 Burpees
20 Elbow to Knee Crunches
20 Mountain Climbers
5 Explosive Jumping Jacks

Part 2 – 6 minutes of intervals

Set your timer for 6 rounds of 10 seconds rest and 50 seconds work and go through the following exercises twice:

Reptile Push Up Burpees
Butt Lift with 3 Point Push Through Crunches
T Push Up Jumping Jack Burpees

 

Burpee Workout on Video

 

My Reps

Part 1 – I got in 3 rounds and 2 burpees

Part 2
Reptile Push Up Burpees – 8, 7
Butt Lift with 3 Point Push Through Crunches – 8, 9
T Push Up Jumping Jack Burpees – 6, 5

 

Exercise Descriptions

Burpees

 

Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do a push up, jump legs back in and jump up in the air.

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Elbow to Knee Crunches

 

Lie on ground with legs straight out and flat or just slightly bent. Place your hands behind your head and then lift shoulders and upper torso crunching abs, at the same time bring in one knee and twist upper body bringing the opposite side elbow close to knee and then reverse motion going back to start position lying flat. For the next rep as you lift upper torso and crunch bring in the opposite leg and  twist torso in the opposite direction bringing the other elbow to this knee. Continue with these movements alternating sides for each rep. 

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Mountain Climbers

 

Get into high plank (push up) position, then bring one leg in towards chest, bending knee and with foot on ground; this is your start position. Simultaneously jump the bent forward leg back and the back leg forward alternating and jumping legs back and forth while keeping torso of body as straight as possible while performing these movements. Each time a leg jumps forward counts as one rep.

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Explosive Jumping Jacks

 

From standing position, bend knees into squat and reach down touching fingers to sides of feet. Then with an explosive jump, come up into a jumping jack, jumping legs out wide while and bringing arms out at sides and above head, then jump feet back in close together, coming down into squat and touching sides of feet again. This is one rep. Continue repeating movements doing as many reps as indicted or as many reps as you can for time. 

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Reptile Push Up Burpees

 

Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do a reptile push up. That is, as you start to lower to do push up one leg is brought out and up to side, knee bent and held out off the ground while push up is done, as you come up bring leg back to plank. Then jump legs back in and jump up in the air.

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Butt Lift with 3 Point Push Through Crunches

 

Lie on mat and lift legs up to a 90 degree angle and lift butt and raise legs up towards ceiling, contracting the ab muscles to lift the hips off floor. Then bring legs back down into a wide bent knee position with feet on the floor and lift upper body pushing hands, held close together, through legs, contracting the abs. Bring upper body back down and then crunch up again bringing hands together, in a similar movement as the first crunch, pushing them out past the outside of one leg, go back down and for the third crunch, bring hands in a similar movement to the outside of the opposite leg and go back to start position. This is one rep.

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T Push Up Jumping Jack Burpees

 

Squat and jump legs back, do a push up and then pivot body into side plank position with top arm stretched out towards ceiling in straight line, bring arm down and come back to plank. Then jump legs back in and do a jumping jack, jumping out legs wide and at the same time bringing arms up high overhead, then jumping legs back in and bringing arms down. This is one rep.

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Have a great workout!

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