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 your burpees, check your form is correct by watching our how to video: How to do burpees.

You could mix it up with some of our best core strengthening exercises, or try this 5 minute core workout for runners.

You could mix it up with some of our best core strengthening exercises, or try this 5 minute core workout for runners.

  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

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