30 day burpee challenge

Join The Running Bug’s 30 day burpee challenge to tone and strengthen your core in under a month.

30 day burpee challenge

If you already feel confident with your burpees, ramp up your challenge by doubling the time each day.

If you are unsure of any of the exercises, click the link below for our how to video: How to do burpees.

  1. Day 1

    1. Burpees 10
  2. Day 2

    1. Burpees 15
  3. Day 3

    1. Burpees 10
  4. Day 4

    1. Burpees 15
  5. Day 5

    Rest day

    1. Day 1

      1. Burpees 10
    2. Day 2

      1. Burpees 15
    3. Day 3

      1. Burpees 10
    4. Day 4

      1. Burpees 15
    5. Day 5

      Rest day

    6. Day 6

      1. Burpees 15
    7. Day 7

      1. Burpees 20
    8. Day 8

      1. Burpees 25
    9. Day 9

      1. Burpees 20
    10. Day 10

      Rest day

    11. Day 11

      1. Burpees 25
    12. Day 12

      Rest day

    13. Day 13

      1. Burpees 35
    14. Day 14

      1. Burpees 30
    15. Day 15

      Rest day

    16. Day 16

      1. Burpees 30
    17. Day 17

      1. Burpees 35
    18. Day 18

      1. Burpees 40
    19. Day 19

      1. Burpees 35
    20. Day 20

      Rest day

    21. Day 21

      1. Burpees 35
    22. Day 22

      1. Burpees 40
    23. Day 23

      1. Burpees 45
    24. Day 24

      1. Burpees 40
    25. Day 25

      Rest day

    26. Day 26

      1. Burpees 40
    27. Day 27

      1. Burpees 45
    28. Day 28

      1. Burpees 50
    29. Day 29

      1. Burpees 45
    30. Day 30

      1. Burpees 50