Just over two years ago one of my trainers said to me… “You know Taylor, we should do 50 burpees a day for 50 days straight. Just to challenge ourself and see if it can kick up some strength and help lean us out more.”
“Sounds great!” I said.
That started it. Now I am seeing these challenges all over form different crossfit groups. I guess the old saying is true… Imitation is the greatest form of flattery
These challenges are nothing new for me. My husband and I do them quite a bit. I want to show you how you can do a 50 burpee challenge and get through it with real progress so you don’t have to plow through the 50 days with dread.
(Just incase you’re curious, other challenges we’ve done together:)
- Plank challenge: Won with a time of over 7 minutes.
- Pull up challenge: Won with over 150 in a day for a couple weeks straight.
- Ab wheel challenge: 3 minutes a day for 30 days.. this one is really easy to do.
- Plus a lot more!
How To Do 50 Burpees a Day For 50 Days And Feel Great About It
Start with a goal. This goal can be to do 50 burpees straight if you can’t do that just yet, or it might be a time for how fast you can do 50 burpees. Most women I know can’t do 50 burpees straight so that would be a great goal for day 50 if not before.
The problem with setting a time goal is speed typically degrades the form of the exercise. What good is doing 50 burpees if you look out of control and aren’t doing them in good form?
Step 1: Perfect the Burpee Form
A burpee is also known as a squat thrust and it’s a classic exercise. I used to do them in school during physical education (ahhh the days of physical education. Do kids these days even have a recess time anymore?)
It’s full body cardio, strength and power. The key elements are the full extension thrust, the pushup, and the explosion jump. Get them right and you’ll see better results.
Step 2: Set a Benchmark
A benchmark is a set point that allows you to compare. When you have a benchmark, you have a goal to beat and each time you beat your benchmark, that new time becomes the new benchmark.
On day 1, do as many good form burpees as you can in a row and take not of that number. But don’t rest too much because you want to keep going and see how long it takes you to do 50 burpees straight.
Now you have two things…
- How many burpees you can do in a row
- How long it takes to do 50 burpees overall
Step 3: Break Your Burpees Down
Start day 2 by breaking your burpees up throughout the day. But make sure your first set of burpees is as many as you can do in a row. Try to really smash that benchmark.
Then you can finish your burpess another time during the day when you have the time.
I guarantee by the time 50 days comes around you’ll be knocking out 50 burpees in one sitting!
Whatever day it happens to be that you hit 50 burpees straight, is the day you can start to work on benchmark 2.
Pretty Methodical and Fun Way To Go About This Challenge Right?
Photo Courtesy of GNC
That’s the best way to go through the burpee challenge. You can add more tracking to it if you want like taking measurements before and after. The more you track the more you can see what changes happen. Just keep in mind if you are doing your normal workouts then it will be hard to isolate true burpee data.
Have at it! Go have fun and maybe I’ll post what it’s like to have my boot camp classes do this.