The Burpee: It's a Love/Hate Relationship

The Burpee: It’s a Love/Hate Relationship + our 30-Day Burpee Challenge

Burpees… Where the heck did this “wonderful” exercise come from?

Back in 1940 a physiologist by the name of Royal Huddleston Burpee was working on his PhD at Columbia University. His thesis was surrounded by creating a bodyweight exercise that could be used to assess the fitness level in non-active adults. Now for those that do this exercise often one would think that this was cruel as it can be a very demanding exercise on your whole body and if not done correctly could cause harm. BUT that is why he would only allow his subjects to perform 4 at a time to be able to assess their ability without the risk of injury and his intention of the exercise is for it not to be done with many repetitions. Smart guy right? I mean he was working on his PhD afterall, haha.

After his success in creating this exercise and it’s help in assessing fitness ability, I bet you can guess what group of people quickly picked it up to use in their own assessments……the military. Again they didn’t go crazy with this total body movement at first with only making their WW II soldiers complete burpees for 20 secs, but then of course the time got extended to a full 60 secs. It wasn’t until this moment that the movement was used for grueling punishment.

Spartan Races make you complete 30 burpees for every obstacle that you are unable to complete, but don’t worry, I will show you how to modify them to your fitness level to reduce risk of injury – plus I try not to use it as punishment, but it is fun to threaten them if one is late for their session with me (insert evil laugh).

Smart Start Program at Performance Health & Fitness

This exercise sounds intimidating, so why should I incorporate it in my normal fitness routine?

  1. It’s fun!
  2. It’s a Total Body Exercise
  3. It is considered a bodyweight exercise that increases both strength and aerobic capacities.
  4. It can be modified for ALL fitness levels

If you can’t do a traditional burpee due to strength or mobility issues, don’t worry, there are several variations that may work better for you.

Examples of modified Burpees

  1. Elevated Burpee
  2. Walkout Burpee
  3. Regular Burpee
  4. Regular Burpee with a Push-up
  5. Regular Burpee with a Tuck Jump
  6. Regular Burpee with a Push-up and Tuck Jump
  7. Burpee with Weight

You don’t need to be “fit” or crazy to appreciate the benefits of the burpee. Give them a chance and you may see considerable changes in your body composition, strength, and endurance. Put them to the test this June and join our 30-Day Burpee Wellness Challenge! It’s pretty easy to follow but will be a challenge to complete, especially as the days pass by.

How it works:
Day 1 (June 1st), do 1 burpee. Day 2 (June 2nd), do 2 burpees. Day 3 (June 3rd), do 3 burpees (and so on). For each day that you complete the daily assigned burpees, fill in the star. Before you begin, think of a fun reward that you can work towards. If you complete all 31 days (465 burpees in total) – celebrate with something you love to do/eat/buy, etc. You’ve earned it!

We can’t wait to see your social posts as you work through the challenge – and don’t you worry – our training staff will be participating too 🙂


Want to learn more about Health Coaching and/or Personal Training? Schedule a free 30-minute strategy session with our Director of Training Services and see if it’s good fit for you.

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About Lynde Weatherford, Director of Training Services

Lynde Weatherford, Director of Training ServicesLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

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Tom P

Since joining Performance, I have made huge gains. The process of recovering from knee surgery has been much easier because of the expertise of the Performance staff in helping me get back to full strength. I would recommend this gym to anyone.*

About Lynde Weatherford, Director of Training Services

Lynde Weatherford, Director of Training ServicesLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

Email Lynde

Kim C

Performance Fitness Member

“I joined Performance and it has changed my life. Gone are the days when I dreaded trying on clothes at the store, Thanks to Performance, I feel like a super fit mom.”*

About Lynde Weatherford, Director of Training Services

Lynde Weatherford, Director of Training ServicesLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

Email Lynde

Seth D

Performance Fitness Member

Under the guidance of trainers, I have been able to decrease my 5K time from 28 minutes to under 20 minutes in just 2 years.  I have also lost 30 pounds while increasing strength, endurance and power.*

About Lynde Weatherford, Director of Training Services

Lynde Weatherford, Director of Training ServicesLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

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Connie R

Training over the last few years at Performance has been the best health decision I have ever made.  Leslie, my current trainer, keeps me on track to stay fit and strong, makes our sessions interesting and challenging, and is always positive, even when I have setbacks.*

About Lynde Weatherford, Director of Training Services

Lynde Weatherford, Director of Training ServicesLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

Email Lynde

Barry C Testimonial
Barry C

Performance Fitness Member

“I am a competitive cyclist and have been in personal training at Performance for 6 years. The best part about the trainers is that they know our medical histories very well.  Leslie is great at modifying a training session specifically to each individual person’s limitations so as to avoid injury.”*

About Lynde Weatherford, Director of Training Services

Lynde Weatherford, Director of Training ServicesLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

Email Lynde

Pat S

Performance Fitness Member

“I’m retired and enjoy a full, active life. This is due, in no small part, to the time I spend at Performance. The group classes provide a great workout and lots of variety. Plus, a fun way to meet new friends!”*

About Lynde Weatherford, Director of Training Services

Lynde Weatherford, Director of Training ServicesLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

Email Lynde

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