Move It Monday: Burpee Blaster

by tinareale on July 9, 2012

Well, time for another Monday. That’s okay, though. It does mean another workout to share. And, boy, do I have one for you today. Are you ready to sweat?! I sure hope so!

First – a quick recap of my training this past week.


So, a few updates. I obviously didn’t run much this past week. I think I’m going to have to suck it up and take some time completely away from running. I’m still feeling okay to run and not injured so much anymore…as just burnt out, achy, and not even close to 100%. I have fought it – but I have to listen that my body is telling me to back off the runs. So I am. I will run strong again one day. I will! Until then, I have to be smart. Gotta run smart if you want to run strong.

You better believe I still manage some kick butt workouts, though. Good thing I absolutely ADORE strength training. It makes me happy and can give me just as much of a rush. You want a rush from weights? Then I suggest you try my Burpee Blaster Circuit. Oh….yes!


For this circuit, there are 3 different options for 3 different levels of intensity. Always make sure to begin with a warm-up of some dynamic movements or a few minutes of light cardio. Then, pick your workout option and get burpee-‘ing!! Note: For ALL workouts, complete 2-3 sets of 10-15 reps for each exercise.

Level 1: Superset Workout w/ Burpee Blast Between Each Group

Total Burpees: 50

Layout: Complete 10 burpees, then 2-3 sets of each superset group of exercises. For more information on supersets, visit my Superset Training “How-To”.

The workout will flow like this (with links to exercise demonstrations):

Level Two: 4 Group Sets w/ Burpees in Each Group

Total Burpees: 60-120

The workout will consist of 3 group sets with each group including a set of burpees and 2 exercise moves. The workout will flow like this:

Level Three: Circuit Format

Total Burpees: 75-150

The workout will move through each exercise in a circuit format with burpees interspersed regularly through the circuit. You will move from one exercise to the next with minimal rest between exercises. The workout will flow like this:

I did the level 3 circuit twice through before spin with 10 burpees each set of burpees. Let’s just say I was glad I ran out of time at the end of the 2nd circuit. I don’t know if I would have survived a third!

Don’t say I didn’t warn you! Winking smile

Your Turn – Burpees? Love ‘em or hate ‘em? What was your best workout last week?


1 Katie @ Peace Love & Oats July 9, 2012 at 7:06 am

I know what you mean about being burnt out, although I haven’t run a marathon yet, after my half training (which involved several 12 and a 13 mile training run) I was burnt out! I barely ran at all after that and it was just the break I needed before getting back into training!

2 Julie @ Peanut Butter Fingers July 9, 2012 at 7:14 am

this looks awesome!! just pinned it! i freakin’ hate burpees, but love them at the same time because they kick my butt.

3 lindsay July 9, 2012 at 7:17 am

burpees plus weights equals MAJOR RUSH! love it TINA!

4 Tiff @ Love Sweat and Beers July 9, 2012 at 7:32 am

Looks like a good one. Burpees have this crazy way of breaking my down yet building me up at the same time. They’re so empowering!

5 Lauren (@poweredbypb) July 9, 2012 at 7:36 am

I totally get where you are feeling burnt out with running, I had the same feeling earlier in the year, I had a long training period running up to a half, and then didn’t rest at all after the race, carrying on with heavy mileage (for myself). I ended up not enjoying my runs, struggling through them with heavy tired legs, and totally burnt out, so I took almost 2 months off, and came back to it refreshed and renewed. Sometimes you just need some time away from it, to appreciate it again. I absolutely detest burpees, probably my least favourite plyometric move, this workout looks hardcore!

6 tinareale July 10, 2012 at 3:12 pm

I have a love hate with burpees. I love the feeling after finishing them, but hate them during!

I’m right there with how you described feeling after your training. Just a question for you – how long did you find it took you to get back to your previous level of training after 2 months off? I’m thinking of taking at least a month off and will of course build back up gradually but would love to hear from someone who has been there too. :)

7 Lauren (@poweredbypb) July 10, 2012 at 3:44 pm

The first few runs were pretty bad, and I was struggling because I wanted to be as fast (for me), and feel as strong as before, but I had to realise that I needed to build it back up. I did 3 30 minute runs for the first two weeks and went from there. By week 3 or 4, I was starting to feel a lot more comfortable. I ran a really quick (for me!) 5 mile race after about 6 weeks of starting running again. I definitely was surprised by how quickly my running fitness came back. I think if you have been running for a long time, then it will come back a lot quicker than someone who hasn’t been a runner for as long.

8 Linz @ Itz Linz July 9, 2012 at 8:03 am

I love burpees! Great way to work the whole body while squeezing in some cardio! My best workout from this week was a killer leg workout I did involving lunges, squats, plie squats, & hamstring curls! Oooh baby!

9 Lee July 9, 2012 at 8:07 am

I hate burpees!!! People like them?!

10 Liz (Little Bitty Bakes) July 9, 2012 at 8:11 am

Workouts like this kill me but I know they’re so so good for me at the same time. I will definitely keep this in mind!

PS – take a break from running! You worked hard all spring long to run your first marathon, you deserve a break and it’ll probably help you more in the long run :)

11 Sarena (The Non-Dairy Queen) July 9, 2012 at 8:19 am

Great workout! I haven’t exercised yet today and I’m a burpee lover, so this one is going to happen today for me! Good choice on taking a break from running especially if you’re burned out. That is definitely a sign to take a break. I hope you have an incredible week Tina!

12 chelsey @ clean eating chelsey July 9, 2012 at 8:50 am

Oh boy. That looks AWESOME! I’m going to try that one out on Wednesday – the least of the hardest – ha!

13 Lauren @ Oatmeal after Spinning July 9, 2012 at 9:13 am

I have to go with LOVE/HATE them. The only reason I “hate” them is because they seriously kick my butt, and it takes longer for me to recover from doing burpees than it does any other form of exercise, period. But, that makes me love them- because they are always challenging. I’m a big fan of any exercise that humbles me and makes me thing “whoa, I could definitely improve my strength/stamina/etc.”
Awesome workout!!

14 Cheryl @ Happy is the new healthy July 9, 2012 at 9:17 am

EVERYTHING is better with burpees! :) I’m definitely drawing some inspiration from these for my bootcamp workouts this week! Thanks Tina. :)

15 Ashley @ My Food 'N' Fitness Diaries July 9, 2012 at 9:39 am

burpees are so bittersweet! i always dread them, but afterward feel so good. these workouts looks awesome!

16 tinareale July 10, 2012 at 3:13 pm

What a perfect description for burpees – bittersweet. Love it!

17 Janae @ Bring-Joy July 9, 2012 at 9:46 am

Burpees have their place. I like that I can get my heart rate up quickly without needing a lot of space, so I can do practically anywhere. But no, they are not my favorite.

18 Alex @ therunwithin July 9, 2012 at 10:41 am

good for you for realizing this, I hope you start to feel better soon!

19 Shanna, like Banana July 9, 2012 at 10:51 am

You are sooo going to kick my butt in two weeks when the BBB starts! Yikes!

20 Julia H. @ Going Gulia July 9, 2012 at 11:11 am

Uggggggggg burpees. Like most people, I am not a fan. I actually did an awesome kickboxing video the other day (so good that I devoted a blog post to it!), but it included burpees at one part. Needless to say, I tried & then ended up sitting that part out :P

21 Bonnie July 9, 2012 at 11:20 am

LOVE burpees – I must include them in every strength training workout in some form or fashion. ;) Thanks for sharing this! I’ll have to give it a shot later this week sometime! Sorry to hear about the running…rough place to be! But glad you can focus on good movement and still great those good workouts in. Way to go, Tina!

22 Christine @ Love, Life, Surf July 9, 2012 at 11:25 am

I have a love/hate relationship with burpees. Hate because they are hard!! But love because I love how I feel after I do them and get through a hard set. I think that it’s good that you’re taking a breather from running. You’re right – you gotta run smart if you want to run strong.

23 Allison @ Running Through Red Lights July 9, 2012 at 11:44 am

Oh burpees… I love them, but I hate them! I just pinned this and will definitely be giving it a shot this week!

24 Jess July 9, 2012 at 11:51 am

Run smarter, to run stronger — AMEN sista! It is SO HARD to run smart because to run smart means making tough choices like you’re making, stepping away from something that you LOVE so very much. But you’re absolutely doing the right thing and will be just FINE once you feel good enough to get back into it again (as in: you’re run-durance will not suffer a good deal). Hang in there!!

PS. holy burpees! I’m a love-to-hater myself ;-)

25 meghan July 9, 2012 at 12:19 pm

This is just what i needed today, it kicke my rear. I can’t wait until bootcamp it is just what I need to help get the rest of this baby weight off.

26 Carly July 9, 2012 at 12:22 pm

Can’t wait to try this!!! I’m on my last week of the fitnessista’s summer shape up, and I want to do your boot camp on the 23rd… so I needed a good workout to do 2-3 times next week! woohoo!

27 Kelly July 9, 2012 at 12:43 pm

I pretty much hate burpees…ha! But I know they are such a killer move that really WORKS!

28 Heather @ Better With Veggies July 9, 2012 at 1:08 pm

Ugh! I hate burpees – but I know they are an amazing exercise – will have to try this later. :) I’m so sorry you’re having to take a full break from running, but you’re VERY smart to listen to your body. Running will be here when you are ready again!

29 tinareale July 10, 2012 at 3:16 pm

I figure I have to be smart so I can go to Cali with you in a couple of years. ;) ;) ;)

30 Heather (Heather's Dish) July 9, 2012 at 2:05 pm

oh my gosh, i’m sore just READING that workout :)

31 [email protected] July 9, 2012 at 2:09 pm

Well I don’t know who would say that they Love burps while they’re doing them- they are SO hard! But I do love the way I feel when I’m done with a workout that incorporates them in. This looks like a really tough circuit to do, maybe I’ll try it if I’m feeling really ambitious one day this week! My best workout I did last week was a HIIT workout at the track. I sprint for 45 seconds, then did 1 minute easy running and repeated 7 times. Then rested for about 5 minutes. Then I did hard 1 minute, rest 1 minute, hard 2 minutes, rest 2 minutes, up to 5 minutes. I felt SO good after and felt like I got an amazing workout in.

32 Brittany @ Delights and Delectables July 9, 2012 at 2:38 pm

I love/hate burpees. So tough, but so effective! This looks crazy!

33 janetha [meals & moves] July 9, 2012 at 2:40 pm

I kinda love burpees! This looks fun!

34 [email protected] Palate July 9, 2012 at 2:56 pm

Love this!!! Will definitely be trying it one morning this week!

35 Lisa July 9, 2012 at 3:58 pm

Burpees are a favourite exercise of mine! I love them, but sort of hate them while I’m doing them. After I feel pretty bad ass though. I am saving this workout to possibly do this afternoon! It sounds like fun!!

36 [email protected] July 9, 2012 at 5:26 pm

I like Burpees because they are so effective. But I hate ‘em because they are tough. ;)

37 Lindsay @ In Sweetness and In Health July 9, 2012 at 7:52 pm

Oh man that workout looks intense!! And totally awesome. I know that I would feel so accomplished after finishing it :D …which is why I pinned it and plan to try it soon!

38 risa July 11, 2012 at 12:53 pm

Love that I can do this workout at home. Is there a print-able version of this workout somewhere?

39 tinareale July 11, 2012 at 12:57 pm

Unfortunately I don’t have a printable of the workout. Hope you like it, though!

40 Paige @ Running Around Normal July 12, 2012 at 11:26 am

Love that workout, Tina! Great job putting it together (aesthetically) too! :) It’s a good one.

41 Leonor @FoodFaithFitness July 12, 2012 at 9:24 pm

This looks very challenging! Burpees kick my booty!

42 Bek @ Crave July 14, 2012 at 1:33 am

I hate burpees! But I love that they get my heart rate up ;)

43 Rachel August 11, 2012 at 3:42 pm

Tried the Burpee Blaster yesterday and LOVED it. Mentioned you on my blog. Thanks for the great workout.

44 tinareale August 12, 2012 at 10:57 am

I just visited your blog and tried to comment, but couldn’t without the Name/URL option in the comments. Anyway – here is what I had posted. :)

“So glad you liked the workout! It is a fun one, huh? Although man those burpees slay me. The countdown workout looks like a lot of fun too!! Thanks for sharing it!

Hope you had a great weekend!”

45 Rachel August 12, 2012 at 11:44 am

I’m new to this blogging stuff…any tips on how to fix that? Thanks for the feedback.

46 tinareale August 12, 2012 at 12:26 pm

I’m not on blogger, but I would assume it would be under the settings of your comments within your administrative dashboard (Blogger page you log into) for your blog. Hope that helps! :)

47 Health and Fitness May 7, 2013 at 1:41 am

Well Burpee. Good. Monday Exercises are tough . Anyways nice post and i hope that helps a lot.

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