Whether you call them burpees, squat thrusts, or up-downs, you’re still going to feel the burn - all over. Burpees are a full body, high-intensity workout that works up a sweat fast. While these tough and sometimes torturous moves may be hard to do, they’ll totally whip you into shape in no time.

Originally designed back in the 1940s and used by the Army, this exercise has stood the test of time. Recent studies have shown that this simple exercise is as good for your heart as an all-out sprint and compared to other exercises it more efficiently improves aerobic fitness, endurance, and muscle strength.

The thing is, burpees suck. The first time you do them you will never want to do them again. Trust me! BUT if you stick with it for just a few days you’ll be shocked to see you get better and better at them.

That’s why I whipped up this burpee challenge. I’ve done it twice before when I needed a fitness pick-me-up and if it hadn’t shown results I would not want to do it again. The first week is a struggle, but by the end you will feel - and look -  like a rockstar. I promise - it WILL get easier. The month will fly by and you’ll see definition in your arms, glutes, abs and more.

So who’s with me? Check out the schedule for the month below and let me know if you’re in!

Burpee 101:

1. From a standing position squat down.

2. Place your hands down and jump your feet back into a plank position.

3. Do a push-up.

4. Jump your feet back to your hands and stand up.

5. Jump for joy.

6. Repeat!

Just like exercise, listen to your body. While burpees are challenging for everyone, listen to your body and modify if you need to by removing the push-up or dropping to your knees, or stepping back into the plank. The important thing is you move and get your heart rate up.

Remember to breathe, move slowly (whipping through it not only deprives you of gaining more muscle tone but it can lead to injury!), and do them in sets through the day as the numbers increase.