Challenge Burpee 5×5 Workout

The following is a guest post from my friend Shawna Kaminski.  She’s got a KILLER zero equipment, burpee-based workout for you to kick off the week. Enjoy!

– Forest


Challenge Burpee 5×5 Workout
by Shawna Kaminski, author, Challenge Burpee

Did you say burpees? And what on earth did I do to p*ss you off?

This is the response I got when I first added lots of burpees to my fitness boot camp. My clients were NOT happy, but let me tell you, they were happy with the fitness and fat loss results that followed. I now have many burpee converts.

I’m Shawna K. I’m a self-admitted burpee addict. You may remember me from my other online coaching programs: Challenge Fat Loss, Pull Up Challenge and Challenge Jump Rope. As far as I’m concerned, you just can’t get enough burpees. I add them to my workouts all the time to keep me fit and lean and I won’t make my fitness boot camp or online clients do anything that I won’t do myself. The benefits of burpees far outweigh the dirty looks they generate.

You may just be sneering at me now, but bear with me. I promise that if you read this through, you’ll be a budding burpee convert too.

Why the burpee?

First of all, the burpee is a FULL body exercise. You’ll work the upper body, lower body, core and cardiovascular system. You’ll actually work 13 specific muscles in the 3 seconds that it takes to do the burpee, but I dare say you’ll work ALL 693 muscles when doing the lowly burpee.

You can’t do a million burpees – even as a burpee lover, I can’t do burpees all day long. This is a good thing because any workout that includes burpees is going to be short and sweatily sweet. My workout time is cut back as my intensity is increased. I will not risk an increase in the fat storing hormone ‘cortisol’ which is MORE good news.

The sad reality is that too many people throw money at their fat loss problem by buying a treadmill or other piece of cardio equipment when in fact, a far more effective and less expensive tool is their own body weight. (I’m hoping that since you’re a reader of my pal, Forest, he’s taught you this before.) Long, slow cardio has been shown study after study to be counter productive to fat loss. Typically a treadmill or other cardio equipment exercise opens the user up to repetitive use injuries because they are almost exclusively lower body based. You will NOT get the shapely and toned body of your dreams doing this kind of cardio. Period.

The burpee is another story. It involves strength, explosiveness, core engagement and a heightened cardiovascular response. Seriously, if the burpee could also cook your nutritionally dense meal, it would be marriage material ;)

Here’s a fun burpee workout that you can do anywhere without ANY equipment.

This is what you’ll do: 5 exercises, 5 reps, repeat the circuit up to 5 times.

These are the exercises:

  • one legged burpee/other leg one legged burpee
  • inchworm push up
  • double jump burpee
  • prisoner reverse lunge
  • plank with alternate leg lift (hold for 30 seconds)

I have a program called Challenge Burpee. It’s full of the ‘tried and true’ burpee in combination with body weight exercises to blast fat and up YOUR fitness game.

Check out Challenge Burpee HERE – and I KNOW you’ll be a burpee lover too!


About Shawna

Shawna Kaminski is a retired schoolteacher of 20 years who’s found her passion in the fitness industry. She’s been a competitive athlete all her life and has competed nationally in three sports. She’s parlayed her ability to teach and her love of training into programs that you can directly benefit from. Shawna just turned 50 years old, is a mother of two teenagers and understands how busy life can be. Her workouts are short and intense and often can be done anywhere. She’s always up for a challenge and shares her fitness challenges with you. Currently she runs her own fitness boot camps and coaches clients in person and online with her amazing result getting programs.

2 comments… add one
  • Sue

    I love this work out!!! How many calories (ballpark) are burned?

  • admin

    Thanks Sue!

    That’s a great question. I’d say in the range of 200-400 if I had to guess.

    Hope that helps!


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