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gf11 Full Body | 100+ Burpee Workout
Welcome to my 100+ Burpee workout – yea you heard that right! Broken down into 20 30-second segments, it’s nothing you can’t handle. Just 5 burpees at a time. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then dive right into the 11-minute workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Before You Begin
Following a 1-minute warmup, this workout is is made up of 20 30-sec intervals. In intervals #1-19 there are 5 burpees per interval (rest when done), each interval a different style burpee. For the final interval #20 you will complete as many regular burpees as possible for the full 30 seconds. The purpose of the workout is to build muscular strength and endurance while performing several variations of the same full body exercise.
Full 11-minute Workout Video:
Perform 5 reps of each style of burpee every 30 seconds. After completing 5 reps, rest for the remainder of the time until the next 30s interval starts. Repeat for 19 30-second intervals. For the final 30-second interval (interval #20), do as many reps as possible of regular burpees for the full 30 seconds.
Intervals #1-19 (30s each)
0:00-0:30: Burpee with Jumping Jack
0:31-1:00: Burpee with Squat Jump
1:01-1:30: Burpee with Pushup
1:31-2:00 Burpee with Front Lunge
2:01-2:30: Burpee with Side Jump
2:31-3:00: Burpee with Skater
3:01-3:30: Burpee with Cross Body Mountain Climber
3:31-4:00 Burpee with Double Thrust
4:01-4:30: Burpee with Hands Off
4:31-5:00: Burpee with Plank Jack
5:01-5:30: Burpee with Scissors
5:31-6:00 Burpee with Front Kick
6:01-6:30: Burpee with Quadruped
6:31-7:00: Burpee with Elbow Down Up
7:01-7:30: Burpee with High Knees
7:31-8:00 Burpee with Jabs
8:01-8:30: Burpee with Twist Hop
8:31-9:00: Burpee with Kick Thru
9:01-9:30: Burpee with Oblique Crunch
Interval #20 Finisher (30 sec)
9:31-10:00 Burpee AMRAP (“As many reps as possible” of regular Burpees!)