WMOW: Burpees

Hey guys! Happy Friday! What do you have planned this weekend??

I’ve got a couple of parties, Dance Trance and yoga in store- it should be glorious Smile 

For work today, I packed up a breakfast cookie dough cereal with almond milk on the side:


and lunch, courtesy of Infusion Tea. I had to have it again before I leave! (Plus I have no groceries, haha)

lunch (2)

My fave Concorde Wrap on gluten-free brown bread: tabbouli, greens, hummus and balsamic with a bean salad on the side. I might have to re-create this one in the near future- the combo is amazing Open-mouthed smile <—- of course I say this every time, but end up just going back to purchase one anyway.

They packed it the sandwich parts separately for me so it won’t get soggy today Smile

Work eats:


In order to start the Friday party off right, how about some burpees?

Burpees are one of my favorite workout moves. Not only is the name goofy to say, they get your heart rate up quickly and are great to incorporate into track cardio workouts, weight routines or boot camp classes.

Some tips:

-As always, honor your body and your injuries. If it hurts, don’t do it!

-Check with a doc before making any nutrition or fitness changes

Per the usual WMOW style, I included 3 variations of burpees for different fitness levels.


WMOW: Burpees

(Thank you YouTube for the awesome screen shot haha)

Have you done burpees before?? Any fun variations I should know about?

Have a happy Friday and I’ll see ya later today!



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  1. Megan on December 3, 2010 at 8:42 pm

    I like push-up burpies (haha I guess I spell it wrong!) because I feel like the push-up part is a “break!” Gina you sound like you’re pretty sad and worn-out 🙁 I wanted to tell you to keep plugging away, you are such a positive voice of inspiration to all of us.

    P.S. I can’t believe you did so many burpies without getting out of breath!!

    • Fitnessista on December 3, 2010 at 11:00 pm

      thank you <3
      i'm way worn out. reason #1 why i'm getting out of here 🙂
      thanks to all of you guys for helping me hang in there this whole time! i feel like i'll be back to myself again when i start moving, ya know?

  2. Carpensm @ A Life Without Ice Cream on December 3, 2010 at 11:16 pm

    OMG how I hate burpees! But I have to admit your adorable video made me want to do some… oh well maybe not the power burpee… that is one hardcore burpee… Ill have to work up to that one!

  3. Lizz on December 3, 2010 at 11:19 pm

    You can also do the burpee without the jump at the end as another intermediate way of doing them. Adding a pushup in is really great, and also I like to go to the ground, jump back like a burpee, then do mountain climbers and then jump up to finish out the burpee (if that makes sense? lol basically instead of your advanced version where you jumped in and out, just do mountain climbers there.) great video!

  4. Candice on December 4, 2010 at 12:42 am

    I have a love hate relationship with burpees.. they are killer! But like you said.. they get your heart rate up fast. I work out at a cross fit gym and one of the workouts is to do. 10 burpees every minute on the minute for 20 minutes.. Yes.. Its my favorite.. (sarcastic) But I feel great after!

  5. liz @ iheartvegetables on December 4, 2010 at 6:50 am

    I love the video! And that will be a great move to add to my home workout routine!

  6. Amara@GirlinaWhirl on December 4, 2010 at 1:16 pm

    I’ve done them when instead of a straight jump up, we do a circle jump (kind of like a circle jack but you bring it up into the air with a big jump). That’s definitely a level 4 for me.

  7. Laura @ Sprint 2 the Table on December 4, 2010 at 1:27 pm

    burpees are one of my least favorite exercises… but they are soooo good for you. at kickboxing this week they had us doing 50 push ups followed by 50 push-up burpees. followed by 200 bicycles. talk about pain!

    • Fitnessista on December 4, 2010 at 2:15 pm


  8. Elena on January 24, 2011 at 5:37 pm

    I was teaching burees in my class today and i can tell you that my students were NOT loving them 😉 but they did then anyhow [tee-hee].

  9. Amanda on May 2, 2011 at 9:16 pm

    I love burpees too!! I just finished Insanity and learned how to do ‘side suicides’ which are basically burpees going to your left and then to your right. They’re bananas and feel like they work your core even more.
    PS this is my first visit to Fitnessista and I’m loving it!

  10. Katherina @ Zephyr Runs on June 10, 2011 at 12:26 am

    I used to do push up + jumping jack burpees in PT a while back – pretty intense! Those are great to incorporate into any workout.

  11. TeamLiporidex on June 30, 2012 at 1:57 pm

    Ah…the burpee. Truly one of our all-time favorite exercises around here. You really nailed a couple of it’s best effects namely the rapid cardio-acceleratory effect, dynamic/functional aspect and core strengthening. It’s also a great exercise to start routines and to intersperse into routine “down-time” lols. keep up teh greatness!

  12. Kaylan on March 11, 2013 at 11:54 am

    Burpee, Burpee Push-Up, Burpee Box Jump, Burpee Pull-Ups,Burpee holding Dumbbells (simulates a clean or a snatch–sordof), Burpee Lift-Off (when you go down to the push-up position, hips/chest must hit the floor, release your hands, and jump back up)… and many more! Love them/Hate them 🙂

  13. Bryan on November 7, 2013 at 3:59 am

    I love burpees so much! They are like cardio and crunches at the same time! One variation I love is where you use a medicine ball. Great video!

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