{"id":12367,"date":"2026-10-05T03:24:14","date_gmt":"2026-10-05T03:24:14","guid":{"rendered":"https:\/\/justpaste.in\/blogs\/burpee-bodyweight-blitz-workout\/"},"modified":"2026-10-05T03:24:14","modified_gmt":"2026-10-05T03:24:14","slug":"burpee-bodyweight-blitz-workout","status":"publish","type":"post","link":"https:\/\/justpaste.in\/blogs\/burpee-bodyweight-blitz-workout\/","title":{"rendered":"The Ultimate Burpee Bodyweight Blitz Workout You\u2019ll Love to Hate\u2014And Thank Later"},"content":{"rendered":"<p class=\"extendedwopts-md-justify wp-block-paragraph\">Welcome to the Burpee Bodyweight Blitz Workout \u2014 a fast, full-body routine that uses just your bodyweight to build strength, burn fat, and then boost endurance.<\/p>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">This workout focuses on burpees, one of the most effective exercises for hitting multiple muscle groups at once, including your chest, <a href=\"https:\/\/gentlestretching.net\/blogs\/yoga\/yoga-for-shoulders?_pos=1&amp;_sid=9eda34e3c&amp;_ss=r\" target=\"_blank\" rel=\"noreferrer noopener\">shoulders,<\/a> legs, and core.<\/p>\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/doi.org\/10.3390\/ijerph19105928\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">It raises your heart rate<\/a> <sup>[1]<\/sup> quickly and then pushes your body to work hard without needing any equipment.<\/p>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\"><a href=\"https:\/\/doi.org\/10.20431\/2454-6380.0304001\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Perfect for small spaces<\/a> <sup>[2]<\/sup> and busy schedules, this routine helps you track your progress, improve fitness, and then stay active anytime, anywhere. Just focus on good form, move with purpose, and get ready to sweat.<\/p>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"extendedwopts-md-justify wp-block-paragraph\"><strong>Medical Disclaimer:<\/strong> The information in this blog is for enlightening and educational purposes only and is not intended as medical advice. The content in this post is not meant to substitute for a professional medical diagnosis, advice, or treatment. Always ask advice from your physician or other qualified health providers with any questions you may have regarding a medical condition.<\/p>\n<\/blockquote>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_Do_the_Burpee_Bodyweight_Blitz_Workout_Step-by-Step_Instructions\"><\/span><strong>How to Do the Burpee Bodyweight Blitz Workout (Step-by-Step Instructions)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Burpees\"><\/span>1. Burpees<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"800\" src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2025\/06\/Untitled-design-7.gif\" alt=\"Standard Burpee\" class=\"wp-image-132370\"\/><\/figure>\n<\/div>\n<p class=\"has-text-align-center wp-block-paragraph\"><strong>Standard Burpee<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>Begin in a standing position in front of a sturdy chair, keeping your feet shoulder-width apart and arms extended overhead.<\/li>\n<li>Lower your arms and bend forward to place your hands on the seat of the chair. <\/li>\n<li>Step one leg back at a time to move into a high plank position with your body in a straight line. <\/li>\n<li>Step your feet back in, one at a time, returning to a squat position with your hands on the chair. <\/li>\n<li>Stand up and raise your arms overhead again. <\/li>\n<li>Repeat the movement.<\/li>\n<\/ul>\n<p class=\"wp-block-paragraph\">Or, you can add a push up with a jump.<\/p>\n<div style=\"text-align:center;\">\n<video autoplay loop muted playsinline width=\"678\"><source src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2025\/10\/Push-up-With-a-Jump.webm\" type=\"video\/webm\">Your browser does not support the video tag.<\/video>\n<\/div>\n<p class=\"has-text-align-center wp-block-paragraph\"><strong>Push Up with Jump Up Burpee<\/strong><\/p>\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Prisoner_Squats\"><\/span>2. Prisoner Squats<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"800\" src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2025\/06\/Untitled-design-8.gif\" alt=\"Prisoner Squats\" class=\"wp-image-132375\"\/><\/figure>\n<\/div>\n<ul class=\"wp-block-list\">\n<li>Begin in a standing position with your feet shoulder-width apart and toes pointing slightly outward. <\/li>\n<li>Place both hands behind your head with your elbows wide, keeping your chest lifted and your back straight. <\/li>\n<li>Engage your core muscles.<\/li>\n<li>Bend your knees and hinge at your hips to lower your body into a squat, as if sitting back into a chair. <\/li>\n<li>Keep your weight on your heels and your back straight, lowering until your thighs are parallel to the floor or as low as comfortable.<\/li>\n<li>Hold this position for several deep belly breaths, in through your nose and out through your mouth. <\/li>\n<li>Slowly return to the starting position. <\/li>\n<li>Repeat the movement.<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Wall_Sit_Stick_Ups\"><\/span>3. Wall Sit Stick Ups<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"678\" height=\"800\" src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2025\/06\/Untitled-design-8.jpg\" alt=\"Wall Sit Stick Ups\" class=\"wp-image-132390\" srcset=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2025\/06\/Untitled-design-8.jpg 678w, https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2025\/06\/Untitled-design-8-254x300.jpg 254w\" sizes=\"auto, (max-width: 678px) 100vw, 678px\" \/><\/figure>\n<\/div>\n<ul class=\"wp-block-list\">\n<li>Start your Burpee Bodyweight Blitz Workout by standing with your back flat against a wall.<\/li>\n<li>Slide down into a wall sit position with your knees bent at a 90-degree angle and then your feet flat on the floor, shoulder-width apart. <\/li>\n<li>Make sure your back, shoulders, and head remain in contact with the wall. <\/li>\n<li>Bring your arms up into a &#8220;goal post&#8221; position, with elbows bent at 90 degrees and fingertips pointing upward. <\/li>\n<li>Slowly raise both arms overhead, keeping your arms, wrists, and hands in contact with the wall. <\/li>\n<li>Then lower them back down to the starting position. <\/li>\n<li>Repeat this movement for several deep belly breaths, in through your nose and out through your mouth. <\/li>\n<li>Maintain strong core engagement throughout.<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Cross_Body_Mountain_Climbers\"><\/span>4. Cross Body Mountain Climbers<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div style=\"text-align:center;\">\n<video autoplay loop muted playsinline width=\"678\"><source src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2025\/10\/ezgif.com-gif-to-webm-converter-90.webm\" type=\"video\/webm\">Your browser does not support the video tag.<\/video>\n<\/div>\n<p class=\"has-text-align-center wp-block-paragraph\"><strong>Cross Body Mountain Climber<\/strong><\/p>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">It\u2019s really important when doing any mountain climber exercise thar your shoulders are directly over your elbows, and then your elbows over your hands. You don\u2019t want a rounded back. Squeeze those shoulder blades.<\/p>\n<ul class=\"wp-block-list\">\n<li>Now I am going to bring the opposite knee to opposite elbow. <\/li>\n<li>When I am doing 10 cross leg mountain climbers, that means 10 per leg. <\/li>\n<li>This planking position is the most effective for hitting that transverse and getting a strong and then healthy core. <\/li>\n<li>That\u2019s our last exercise.<\/li>\n<li>After those cross leg mountain climbers, I start at the top and do 8 burpees, 8 of everything. <\/li>\n<li>Then do another circuit of 6 of everything, 4 of everything, 2 of everything, and that\u2019s a great full body workout.<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Mountain_Climbers\"><\/span><strong>5.  Mountain Climbers<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"800\" src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2014\/07\/Untitled-design-2.jpg\" alt=\"Mountain Climbers\" class=\"wp-image-132258\" srcset=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2014\/07\/Untitled-design-2.jpg 500w, https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2014\/07\/Untitled-design-2-188x300.jpg 188w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/figure>\n<\/div>\n<ul class=\"wp-block-list\">\n<li>Move into a four-point position, with your knees below your hips and then your hands beneath your shoulders. <\/li>\n<li>After that, <a href=\"https:\/\/realbodyreset.com\/physical-wellness-category\/deep-core-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\">tighten your core<\/a>. <\/li>\n<li>Move into a full plank position, maintaining proper alignment with your head, shoulders, hips, and then toes. <\/li>\n<li>Bring one knee towards your chest and then switch legs in a running motion while maintaining the plank position. <\/li>\n<li>Return to the starting position and then repeat the movement.&nbsp;<\/li>\n<\/ul>\n<figure class=\"wp-block-embed aligncenter is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\">\n<div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Cuz I Can - Bodyweight Burpee Workout\" width=\"1170\" height=\"658\" src=\"https:\/\/www.youtube.com\/embed\/uZ-dRbDvqIQ?list=PLduhMvTXvArg1Jr91uQvI0G3cELKVDZp3\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div>\n<\/figure>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bodyweight_Blitz_Routine\"><\/span><strong>Bodyweight Blitz Routine<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul class=\"wp-block-list\">\n<li>The Bodyweight Blitz Routine is a high-intensity circuit that includes exercises like burpees, jumping jacks, and mountain climbers to get your heart rate up and then burn calories.<\/li>\n<li>After that, start with a set of burpees, then move on to jumping jacks, and finish with mountain climbers to target your entire body<\/li>\n<li>Incorporate cross-body mountain climbers to engage your core and then improve your coordination and agility.<\/li>\n<li>For an advanced option, consider adding dumbbells or weights to challenge your muscles further, though this deviates from the bodyweight-only premise, or try variations like pull ups and russian twists to target different muscle groups.<\/li>\n<li>Rest and then repeat the circuit to complete the <a href=\"https:\/\/exercisesforinjuries.com\/how-to-replace-sprints-with-bodyweight-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\">full body workout<\/a> and achieve your fitness goals.<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Top_Benefits_of_Burpees\"><\/span><strong>Top Benefits of Burpees<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Full-Body_Workout_3\"><\/span><strong>1. <a href=\"https:\/\/www.jsams.org\/article\/S1440-2440(19)31097-7\/abstract\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Full-Body Workout<\/a><\/strong> <sup>[3]<\/sup><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul class=\"wp-block-list\">\n<li>Burpees target your legs, core, chest, shoulders, and then arms in one move.<\/li>\n<li>Great for building total-body strength and then endurance.<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Boosts_Heart_Health\"><\/span><strong>2. Boosts Heart Health<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul class=\"wp-block-list\">\n<li>Quickly raises your heart rate, improving cardiovascular fitness.<\/li>\n<li>Helps lower the resting heart rate over time with regular practice.<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Burns_Major_Calories\"><\/span><strong>3. Burns Major Calories<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul class=\"wp-block-list\">\n<li>High-intensity movement that burns fat fast.<\/li>\n<li>Ideal for short, effective workouts \u2014 especially in HIIT routines.<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_No_Equipment_Needed\"><\/span><strong>4. No Equipment Needed<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul class=\"wp-block-list\">\n<li>Just your body and then a bit of space.<\/li>\n<li>Perfect for <a href=\"https:\/\/www.lifelongwellness.org\/wellness-academy\/fitness\/beginner-home-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">home workouts<\/a>, travel, or small spaces.<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Builds_Explosive_Power\"><\/span><strong>5. Builds Explosive Power<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul class=\"wp-block-list\">\n<li>The jump and then push-up elements develop explosiveness and agility.<\/li>\n<li>Useful for athletes needing quick, powerful movements.<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Improves_Coordination_and_Mobility\"><\/span><strong>6. Improves Coordination and Mobility<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul class=\"wp-block-list\">\n<li>Combining balance, coordination, and then flexibility into one fluid sequence.<\/li>\n<li>Helps improve functional movement in daily life.<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Time-Efficient\"><\/span><strong>7. Time-Efficient<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul class=\"wp-block-list\">\n<li>In just a few minutes, you can get a high-intensity strength + cardio combo.<\/li>\n<li>Great for people with tight schedules.<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Increases_Mental_Toughness\"><\/span><strong>8. Increases Mental Toughness<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p class=\"wp-block-paragraph\">Burpees are challenging \u2014 doing them consistently helps build discipline, grit, and then mental stamina.<\/p>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Lower_Body_Strength\"><\/span><strong>Lower Body Strength<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"678\" height=\"381\" src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2014\/07\/Untitled-design-3.jpg\" alt=\"Lower Body Strength\" class=\"wp-image-132269\" srcset=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2014\/07\/Untitled-design-3.jpg 678w, https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2014\/07\/Untitled-design-3-300x169.jpg 300w\" sizes=\"auto, (max-width: 678px) 100vw, 678px\" \/><\/figure>\n<\/div>\n<ul class=\"wp-block-list\">\n<li>The lower body is a key focus of the Ultimate Burpee Workout, with exercises like squats, lunges, and then burpees to target the legs, glutes, and calves.<\/li>\n<li>To perform a proper burpee, start in a standing position, then drop down into a squat, kick your feet back into a plank position, do a push-up, and quickly return to the squat position and stand up.<\/li>\n<li>Incorporate variations of the burpee, such as jump squats and high knees, to add intensity and challenge your muscles.<\/li>\n<li>Don\u2019t forget to engage your core and then keep your back straight to avoid pain and injury.<\/li>\n<li>Use proper form and technique to get the most out of your workout<strong> <\/strong>and then avoid putting unnecessary strain on your joints.<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"wp-block-paragraph\">The Burpee Bodyweight Blitz is a powerful, no-equipment workout that builds strength, burns fat, and then boosts endurance\u2014all in a short amount of time.<\/p>\n<p class=\"wp-block-paragraph\">With exercises like burpees, squats, wall sits, and mountain climbers, it works your whole body and pushes your heart rate up fast.<\/p>\n<p class=\"wp-block-paragraph\">This workout targets your legs, arms, and core, effectively bulding strength and endurance.<\/p>\n<p class=\"wp-block-paragraph\">It\u2019s simple, intense, and can be done anywhere, whether you\u2019re at home or on the go.<\/p>\n<p class=\"wp-block-paragraph\">Stick with it, focus on good form, and you\u2019ll get stronger, leaner, and more energized.<\/p>\n<p class=\"wp-block-paragraph\">It\u2019s tough\u2014but your body will thank you for it.<\/p>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">Ready to sculpt a stronger, leaner you\u2014no equipment needed? Try our <a href=\"https:\/\/store.exercisesforinjuries.com\/products\/tone-tighten-bodyweight-workout?utm_source=blog_efi&amp;utm_medium=blog_promo_graphic&amp;utm_campaign=sunjul2014_eblog_bodyweight_blitz_workout_ttbw_efisp\" target=\"_blank\" rel=\"noreferrer noopener\">Tone and Tighten Bodyweight Workout<\/a> and feel the burn in all the right places. Start now and unlock your body\u2019s potential\u2014anytime, anywhere! Let\u2019s get moving!<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https:\/\/store.exercisesforinjuries.com\/products\/tone-tighten-bodyweight-workout?utm_source=blog_efi&amp;utm_medium=blog_promo_graphic&amp;utm_campaign=sunjul2014_eblog_bodyweight_blitz_workout_ttbw_efisp\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"678\" height=\"356\" src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2014\/11\/Tone-Tighten-Bodyweight-Workout.jpg\" alt=\"Tone &amp; Tighten Bodyweight Workout\" class=\"wp-image-69042\" srcset=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2014\/11\/Tone-Tighten-Bodyweight-Workout.jpg 678w, https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2014\/11\/Tone-Tighten-Bodyweight-Workout-300x158.jpg 300w\" sizes=\"auto, (max-width: 678px) 100vw, 678px\" \/><\/a><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span>Frequently Asked Questions <span class=\"ez-toc-section-end\"><\/span><\/h2>\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\">\n<summary><strong>How many burpees a day is a good workout?<\/strong><\/summary>\n<p class=\"wp-block-paragraph\">Doing 20 to 50 burpees a day is a good workout for most people.<br \/>Start small (like 10\u201315) if you\u2019re a beginner, and slowly do more as you get stronger. Even a few burpees can get your heart rate up fast!<\/p>\n<\/details>\n<p class=\"wp-block-paragraph\">\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\">\n<summary><strong>Are burpees the best bodyweight exercise?<\/strong><\/summary>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">Burpees are one of the best bodyweight exercises because they work your whole body\u2014legs, arms, chest, and core\u2014while also giving you cardio.<br \/>But &#8220;best&#8221; depends on your goal. Push-ups, squats, and planks are great too!<\/p>\n<\/details>\n<p class=\"wp-block-paragraph\">\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\">\n<summary><strong>Is burpee the hardest exercise?<\/strong><\/summary>\n<p class=\"wp-block-paragraph\">Burpees are a demanding exercise combining strength, speed, and endurance, making them challenging but highly effective.<\/p>\n<\/details>\n<p class=\"wp-block-paragraph\">\n<div id=\"pressrelease-link-19803\" class=\"wp-showhide sh-link pressrelease-link sh-hide\"><button type=\"button\" class=\"sh-toggle\" aria-expanded=\"false\" aria-controls=\"pressrelease-content-19803\" data-sh-more=\"Show References\" data-sh-less=\"Hide References\">Show References<\/button><\/div>\n<div id=\"pressrelease-content-19803\" class=\"wp-showhide sh-content pressrelease-content sh-hide\" hidden>\n<p>1. Tai, J. Q. J., Wong, S. F., Chow, S. K. M., Choo, D. H. W., Choo, H. C., Sahrom, S., &#038; Aziz, A. R. (2022). Assessing physical fitness of athletes in a confined environment during prolonged self-isolation: Potential usefulness of the test of maximal number of burpees performed in 3 minutes. International Journal of Environmental Research and Public Health, 19(10), 5928. https:\/\/doi.org\/10.3390\/ijerph19105928<\/p>\n<p>2. (Siska, L., &#038; Brodani, J. (2017). Use of burpees in combat sports conditioning training \u2013 A pilot study. International Journal of Sports and Physical Education, 3(4), 1\u20136. https:\/\/doi.org\/10.20431\/2454-6380.0304001)<\/p>\n<p>3. Bingley, S., Witchalls, J., McKune, A., &#038; Humberstone, C. (2019). Sprint running &#038; burpees: Comparison of acute physiological and neuromuscular effects of two high intensity interval training protocols. Journal of Science and Medicine in Sport, 22(Supplement 2), S31. https:\/\/www.jsams.org\/article\/S1440-2440(19)31097-7\/abstract<\/p>\n<\/div>\n<p class=\"wp-block-paragraph\">\n","protected":false},"excerpt":{"rendered":"<p>Welcome to the Burpee Bodyweight Blitz Workout \u2014 a fast, full-body routine that uses just your bodyweight to build strength, burn fat,&hellip;<\/p>\n","protected":false},"author":1,"featured_media":12368,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2127,2128],"tags":[],"class_list":["post-12367","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-injury-prevention","category-prevention-performance"],"_links":{"self":[{"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/posts\/12367","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/comments?post=12367"}],"version-history":[{"count":0,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/posts\/12367\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/media\/12368"}],"wp:attachment":[{"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/media?parent=12367"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/categories?post=12367"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/tags?post=12367"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}