What to Expect Doing Burpees for 15 Days

When you join CrossFit as a beginner, you will be introduced to a wide range of exercises amongst them crunches, deadlifts, and burpees. Not all the CrossFit workouts will appeal to you, but if you can fall in love with burpees and include them in your daily routine, the benefits will be worth it.


The origin of burpees dates back to 1939, and the name is derived from a gentleman called Royal H. Burpee. The reason this workout was created was to determine the physical fitness of the participants. Back in the days, burpees did not include a push-up in the middle and at the end didn’t have a jump. That notwithstanding, this move was still dreaded then.

Working on Your Form

The first thing you should do when you step into the box is to ensure your form is on point. There is the option of the modern burpee and the old school version carried forward from the 1930s. If you want to do a proper burpee, you should start from a standing position and then gradually squat and place your hands on the floor right in front of you.

Stretching your feet behind you and assume a push-up position. Do one push-up and bring your legs forward back into the squatting position and then launch into a jump. To a beginner, burpees are somewhat awkward; they mimic a frog-like movement. However, the challenge is worth it.


For 15 days, you can just complete 3 sets of 10 burpees each. In between your sets, you can slot in a one-minute rest. Going forward, you can reduce the time of rest by 15 seconds every 3 days until you can comfortably do 30 burpees all at one with no rest in between.

Timing is important because it brings in the element of discipline. Try and stick to the same time daily. You could wake up at 7.30 a.m. if that works well for you. Get a convenient timing.

What Will Happen to You

If you can follow the above CrossFit training routine for 15 days straight, you will experience tremendous improvements in various areas of your physique. Some of the likely improvements include:

Running Faster for Longer


If you do about 9 minutes per mile on a typical day, 15 days of burpees will boost up this speed. You will feel your lungs clear, giving you the space to go on for longer. You may even find yourself running 5 miles and more which is awesome bearing in mind where you started.

More Energy

Burpees release endorphins which boost your system giving you the impetus to carry through your day. It is established that endorphins remaining in your system long after your workout, make you feel good. Starting your day with extreme physical exercise helps in waking up your system without relying on stimulants such as caffeine.

The other benefit of burpees is that it will give you a sense of strength and power. In the CrossFit gym, mental strength will push you through even when your body doesn’t feel like it. There are days you will struggle, but on the overall, the progress will be commendable.

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