It's the one exercise that does it all: take our burpee challenge to get a fitter and firmer body in the next 30 days

TAGS:

The burpee may be one of the more demanding fitness moves but that’s because it works virtually every muscle – ‘everything from biceps and triceps to abs, back, glutes and calves,’ says Virgin Active personal trainer Helen Russell. And that means burning more calories in less time for you. So if you want fab results, why not try our 30 day challenge: total body tone up below.

Burpee Plan (September 2015)3

The move, which combines squats, jumps and press-ups in one, was adopted by the military to test fitness levels of soldiers in World War Two. Moving across several planes in rapid succession it ramps up your heart rate, while also testing strength and endurance.

‘It involves coordination, so your mind gets a workout too,’ says Helen. Which is why just a few a day can make a major difference.

Check out our video below

 

HERE’S HOW TO BURPEE YOUR WAY TO A BEAUTIFUL BOD

Helen has created one simple move to ease you in from days 1-15. Then the burpee gets a boost with her more challenging exercise from days 16-30.

BASIC BURPEE

Burpee 1Burpee-2Burpee-3

Stand with your feet shoulder-width apart. Place hands in a wide stance down on the floor in from of you. Jump or walk feet out behind you so you form a plank position. Perform a wide stance press-up (elbows should point out to the sides). If you’re struggling with the press-up and arching your back, keep your knees on the floor. Jump or walk your feet towards your hands so you’re in a squat position. Jump up to the starting position.

 

BOOST BURPEE

Burpee-4Burpee-5Burpee-6

Stand with your feet shoulder-width apart. Place your hands in a narrow stance down on the floor in front of you – your hands should be directly beneath your shoulders. Jump your feet back behind you into a plank position. Perform one narrow stance press-up (you will feel it in your triceps!). Jump your feet towards your hands so you’re in a squat position. Jump upwards into a jump tuck position, then land in your start position.

RELATED: FOR YOUR 30 DAY THIGH CHALLENGE CLICK HERE