BURPEES · 30 DAYS

The burpee challenge, without the dread.

A burpee is a squat, a plank and a jump in one move, which is why it tires you out so fast. Start with a number that feels almost too easy and let the month do the work.

Start with the no-jump version

A step-back burpee has no jump and no push-up: squat, put your hands down, step back into a plank, step forward, stand up. Same pattern, far less impact. Add the jump, and later the push-up, once the easier version feels smooth.

A 30-day plan

Week	Burpees a day	How
1 (days 1–7)	10	Step-back burpees, two sets of 5.
2 (days 8–14)	20	Four sets of 5. Add the jump if it feels fine.
3 (days 15–21)	30	Sets of 5–10 with as much rest as you need.
4 (days 22–30)	40–50	Full burpees, or mix in step-backs when you tire.

Burpees are hard on tired legs. Planning the challenge for every 2 days (15 sessions over 30 days) works well, and repeating a week is always allowed. Want something lower impact? Try the 30-day squat challenge or push-ups instead.

Form that keeps you going

Put your hands flat under your shoulders when you drop, and keep your back from sagging in the plank.
Land softly on the balls of your feet with your knees slightly bent.
Step instead of jumping whenever your form slips.
Breathe out on the effort and rest between sets as long as you need.

Track it in ProofDays

Set it up as Burpees, 10 reps a day, 30 days.

Set the target once. Reps, minutes, or simply done. Pick the length (3 to 365 days) and how often: every day, or every 2 to 7 days with rest days that never break your streak.
Stamp the day. One tap when you are done. Log extra reps whenever you do them; the total counts them all. A reminder at the time you choose, and a gentle nudge at 8 pm if you haven’t stamped yet.
Miss one, keep going. Each challenge has a Streak Shield that covers one missed day automatically.
Keep the proof. Take an optional before photo. At the end you get a before-and-after proof card and a short reveal video. Both are free to share.
Bring someone. Invite a partner or a small group to the same challenge and cheer each other on.

These plans are general ideas, not medical advice. If you are new to exercise, pregnant, recovering from an injury or have a health condition, check with a doctor or physiotherapist first, and stop if something hurts.

Questions

How many burpees a day should a beginner do?+

Five to ten is a sensible start, especially as step-back burpees. Add five to ten a week if they feel good.

Do step-back burpees count?+

Yes. Log them the same way. The challenge is the daily habit; you choose the version.

Can I do burpees every day?+

Many people can at low numbers. If your knees, wrists or shoulders complain, rest, or plan the challenge for every 2 days; rest days don’t break your streak in ProofDays.