F.M.L. Burpee Workouts| 200 Reps in 20 Minutes (or less)

Motion, Workouts

Some of the toughest workouts I’ve ever tested involve fewer exercises and the least amount of complexity.  

One might think it would be the other way around, but it hasn’t been my experience.  

Simple… and brutal.  

Yesterday’s workout involved only one exercise and a simple goal.

[If you’ve read other posts on this blog, I am rarely an advocate for extremely high volume training, much less sky-high volume using only one exercise.  Overdone, I feel it opens the door to unnecessary injuries while leaving out a lot of really great movements which creates a more integrated total body training session.]

Here’s the workout…

Workout Structure

Exercise:  Full Burpees

Repetitions:  200 

Time:  20-minute time limit

Discussion…

Exercise

The guidelines for this workout is simple: each repetition must be a FULL BURPEE.  

What classifies as a full burpee?  

  1. Modified Squat
  2. Sprawl
  3. Push-Up (chest to floor)
  4. Jump Squat (aim for a consistent 8-12 inch of height per jump)
  5. Rinse and repeat…

Simple enough, right?

Full burpees.

Like any exercise, burpees have many variations.  So if you’re a gamer and want to take this workout for a test-drive but are inexperienced or not suited for full burpees, make sure you check out the alternatives to full burpees (which I will write about in another article).

There are plenty of burpee variations for EVERYONE.

Repetitions

200 burpees is A LOT of up and down, I am aware of this.  

However, this is the structure of the workout, so…

… get them done.  

200 burpees in 20 minutes assume a 10 burpee per minute pace.  Inside of this workout, you’ll find surges in energy where you may complete 20 reps in a row, followed by a measly 3-5 reps.  Reps are reps.  

If 200 reps are out of the question, adjust the rep/time structure.

Keep in mind, reps can be adjusted easily.  

If you must decrease the reps, I suggest staying firm with the intensity of the time limit.  You’ve got a have something to motivate you to keep a brisk pace.  

Here are some options:

  • 150 burpees in 15 minutes or less
  • 100 burpees in 10 minutes or less
  • 50 burpees in 5 minutes or less

Each of these alternatives demands a 10 burpee per minute pace, at the minimum.

Another motivating workout option is to select target reps and complete as fast as possible.  Record the time, as this sets the personal best for the next workout.  

Broken down further:

  • 1 burpee every 6 seconds or…
  • 10 repetitions per minute 

If you have no prior experience with higher volume burpee workouts, start with one of the alternatives above.  

The “50 burpees in 5 minutes or less” option is a nice workout finisher (post-resistance training).

Time

Challenge yourself to finish as fast as possible.  

The relationship between the number of repetitions and the time with which I am asking you complete them is most of what makes this workout a beast.  

Don’t flirt with the time limit just because you have seconds to spare.  Attack it.  If you can finish in 15 minutes, do it.  

Advice:  Don’t “become a victim” to the fatigue.  This is different from “falling victim” to the fatigue.  “Becoming a victim” is essentially folding when times get tough.  And believe you me, if you’re pushing it, this workout is tough.  “Falling victim” is the moment when you know you’re cashed.  

This is a fine line and each of us will interpret this moment differently.

Most people have a hidden gear they can shift into to neutralize fatigue, whether they know it exists or not.    

Remain mentally aware.  Stay engaged with what your physical self and mental self is doing, because they influence each other greatly under physical stress.

Mentally, reject limiting thoughts.  

Fatigue gives people crazy thoughts during conditioning workouts.  Your thought pattern will attempt to negotiate more rest, maybe even trying to persuade you to quit.

Don’t.  Attack the workout.

That’s all folks…

If you’re up for it, leave me a comment and let me know how you did!

 

 

Cheers, 

Kyle 

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20 Minute Workout: “Country Jam” Training

20 minute Workouts, Bodyweight Workouts

In honor of our local Country Music festival here in Eau Claire, WI, I decided that I would throw together a workout.

The template for designing a crazy effective workout is simple.

My rule has always been… Keep it simple.

Simple means big bang movements using minimal equipment while closely considering loading (weight), rest period(s) and total time of workout.

Avoid complexity at all costs.   Complicating a workout with fancy technical lifts only moves the risk versus reward pendulum deep into the RISK category.

I equate HIGH RISK with HIGH INJURY.

Enough babbling, start training.

 

Give this a go…

 

Country Jam Training

The Details…

—> Time:  14-20 minutes

—> Work-set:  2 minutes

—>  Rest:  Remaining time after work is completed

—>Rounds:  7-10

—>Equipment:  Bodyweight + Suspension Trainer, Gymboss interval timer or equivalent

 

Procedure:

15 Push Ups

30 Mountain Climbers

15 Squats

30 Jumping Jacks

15 Full Burpees or 15 Inverted Rows (if you have a suspension trainer)

 

*  Complete full reps of each movement for the set amount of reps.  Pay attention to full range of motion and technical perfection.  Your rest period is determined by the speed with which you complete the final rep of burpee.  Rest begins then.  Each round starts at the top of EVERY 2nd minute.

An example of what I am desc is seen below:

Minute 20… Start set

Minute 18… Start 2nd set

Minute 16… Start 3rd set

Minute 14… Start 4th set

… and so on.

 

Customize the workout to your training level…

  • Beginners/Intermediate:  Start with 5-7 rounds of this (10min-14min total work)

—–>  If it is easy, add more rounds of work.

  • Advanced:  Go for the full 10 rounds (20min) and don’t look back.

—–>  If it is easy, add load to the movements or add rounds (12-14rounds… 24-28 minutes)

 

Did you get your heart rate monitor yet?

Don’t underestimate the power of a bodyweight workout.  No excuses, just get the work done and get on with your day.

Remember the equation:

 Intense physical exertion + clean eating = Ramped up fat loss

See you soon… let me know how it goes…

 

*****  Did you see this girl?  She knows how to put a kink in the obesity hose*****