5 Burpee workouts that will transform your body in just 2 weeks

Time is a precious commodity, and the quest for a quick and effective workout that can transform your body becomes paramount. Burpee, a powerhouse exercise, has gained immense popularity for its ability to deliver exceptional results in a short amount of time. 

If you’re looking to elevate your fitness game and achieve a remarkable transformation in just two weeks, you’re in the right place.

What do burpees work the most?

Burpees may seem challenging, but their benefits far outweigh the effort required [1]. Incorporating burpee workouts into your fitness routine can lead to a transformation that goes beyond just physical appearance. Here are the key advantages:

Improved cardiovascular health

Heart health: Burpees get your heart rate soaring, making them an excellent cardiovascular exercise. This helps strengthen your heart and improve its overall efficiency.

Enhanced stamina: Regular burpee workouts increase your stamina and endurance, allowing you to perform everyday tasks with less fatigue.

Full-body workout

Comprehensive muscle engagement: Burpees work multiple muscle groups simultaneously, including the legs, glutes, core, chest, and arms. This efficiency makes them a time-saving option for those seeking a full-body workout.

Calorie burn: The intensity of burpees results in a significant calorie burn, making them effective for weight management and fat loss.

Featured product offer
Xwerks Motion
  • Contains a synergistic blend of cluster dextrin carbohydrates, BCAA's (Branched-Chain Amino Acids), and electrolytes.
  • 30 servings per bag; each serving contains 25g of carbohydrates.
  • Cluster dextrin for high molecular weight, exceptional solubility, and minimal osmotic pressure.
full body workout
Photograph: Vladdeep/Envato

Increased calorie burn

Efficient fat burning: The combination of strength and cardio in burpees accelerates fat burning, making them an ideal choice for those aiming to shed excess pounds.

Afterburn effect: Burpees create an “afterburn” effect, where your body continues to burn calories even after your workout has ended.

Boosted metabolism

Metabolic rate: Regular burpee workouts can increase your resting metabolic rate, helping you burn more calories even when you’re not exercising [2].

Muscle building: Building lean muscle through burpees further contributes to a higher metabolism.

Enhanced muscle endurance

Muscle endurance: As you perform burpees, your muscles adapt to withstand fatigue for longer periods, improving overall muscle endurance.

Functional strength: This enhanced endurance translates to improved functional strength, benefiting daily activities.

What to do before burpees?

Before diving into the high-intensity world of burpee workouts, it’s essential to prepare your body and mind adequately. Proper preparation ensures you perform the exercises safely and effectively, reducing the risk of injury and maximizing the benefits. 

Here’s how to get ready for your burpee journey:

  • Assess your fitness level

Be honest about your current fitness level. If you’re a beginner, start with beginner-friendly burpee variations. But if you’re more experienced, you can opt for advanced routines.

If you have any pre-existing medical conditions or injuries, consult a healthcare professional or fitness trainer to determine if burpees suit you.

  • Warm-up and stretching

Start each session with a dynamic warm-up to increase blood flow and prepare your muscles [3]. Activities like jogging in place, jumping jacks, or arm circles work well.

Perform static stretches for major muscle groups to enhance flexibility and reduce the risk of strains.

  • Safety precautions

Wear comfortable, supportive shoes that provide adequate cushioning and stability. If you’re working out on a hard surface, consider using an exercise mat or cushioning to protect your joints. Ensure you have enough space to perform burpees safely, free from obstacles or hazards.

  • Hydration and nutrition

Stay well-hydrated before, during, and after your workout. Dehydration can lead to decreased performance and muscle cramps. Fuel your body with a light meal or snack containing carbohydrates and protein about 1-2 hours before your workout. This provides energy and aids in recovery.

  • Rest and recovery

Give your body time to recover between burpee workouts. Overtraining can lead to burnout and injuries. Ensure you get adequate sleep, which is crucial for muscle recovery and overall well-being.

5 Burpee workouts to help you get in shape

You can embark on a fitness journey in just two weeks that promises remarkable transformations. These five meticulously crafted burpee workouts are the ticket to a stronger, fitter, and more energetic you.

1. Beginner’s burpee routine

If you’re new to burpees or returning to exercise after a break, starting with a beginner’s burpee routine is an excellent way to build a strong foundation. This workout focuses on mastering the basic burpee form while gradually increasing intensity over the course of two weeks.

  • Week 1: Getting acquainted

Day 1-3: Begin with three sets of 5 burpees daily. Focus on maintaining proper form and controlled movements. Take a 30-second rest between sets.

Day 4-7: Increase to three sets of 8 burpees daily. Continue to prioritize form and consistency. Rest for 30 seconds between sets.

  • Week 2: Stepping it up

Day 8-10: Perform four sets of 10 burpees each day. Concentrate on smoother transitions and a slightly faster pace. Rest for 20-30 seconds between sets.

Day 11-14: Challenge yourself with five sets of 12 burpees daily. By now, you should feel more comfortable with the exercise. Keep a steady pace and focus on maintaining proper alignment.

2. Advanced burpee intervals

For those seeking an intense challenge to fast-track their body transformation, advanced burpee intervals are a dynamic and efficient way to reach your fitness goals. This workout combines high-intensity intervals with burpees to maximize calorie burn, boost endurance, and sculpt your physique.

  • Week 1: Building intensity

Day 1-3: Perform three sets of 10 burpees with a 20-second rest between sets. Focus on explosive jumps and quick transitions.

Day 4-7: Increase to four sets of 12 burpees, reducing the rest time to 15 seconds between sets. Push yourself to maintain a consistent pace.

Featured product offer
Elm & Rye Electrolyte
  • Contains potassium, vitamin C, vitamin B6, vitamin B12, and pantothenic acid.
  • For muscle, nerve, and protein support.
  • Available in 50 gummies per bag or 30 drink mix sachets.
  • Week 2: Pushing limits

Day 8-10: Challenge your endurance with five sets of 15 burpees. Rest for only 10 seconds between sets. Maintain proper form even as fatigue sets in.

Day 11-14: In the final stretch, aim for six sets of 15 burpees with minimal rest (5-10 seconds) between sets. This will demand your utmost effort and commitment.

advanced burpee intervals
Photograph: Rawpixel/Envato

3. Burpees with weight

Are you ready to take your burpee workouts to the next level? Incorporating weights into your burpees adds an extra layer of intensity, helping you build strength and muscle definition. This workout is designed for those looking to challenge themselves and further enhance their body transformation.

  • Week 1: Mastering the basics

Day 1-3: Begin with three sets of 8 burpees using light hand weights (dumbbells or kettlebells). Focus on maintaining proper form while holding the weights.

Day 4-7: Increase to four sets of 10 burpees with weights. Concentrate on controlled movements and a steady pace.

  • Week 2: Adding intensity

Day 8-10: Perform five sets of 12 burpees with weights. As you become more comfortable, aim for explosive jumps and smooth transitions.

Day 11-14: Challenge yourself with six sets of 15 burpees while holding weights. This will test your strength, endurance, and mental resilience.

4. Burpee pyramid

The burpee pyramid workout is a structured and effective approach to building both strength and endurance. By gradually increasing and decreasing the number of burpees within each set, you’ll challenge your body in a unique way, pushing it to new limits. Get ready to embark on this transformative workout.

  • Week 1: Ascending the pyramid

Day 1-3: Begin with a pyramid set of 1-2-3-4-5 burpees, followed by a short rest (about 20 seconds) between each set. Start with 1 burpee, then do 2, 3, 4, and finally 5 burpees consecutively.

Day 4-7: Progress to a pyramid set of 2-3-4-5-6 burpees with the same short rest between each set. Focus on maintaining good form throughout.

  • Week 2: Reaching the peak

Day 8-10: Challenge yourself with a pyramid set of 3-4-5-6-7 burpees. The rest between sets remains at around 20 seconds. As you ascend the pyramid, your endurance will be put to the test.

Day 11-14: In the final days, conquer a pyramid set of 4-5-6-7-8 burpees. This will be a demanding but rewarding test of both physical and mental strength.

5. Burpee with plyometrics

If you’re looking to kick your burpee workouts up a notch and further enhance your body’s transformation, incorporating plyometrics is the way to go [4]. 

Plyometric burpees introduce explosive movements that elevate the intensity, improve athletic performance, and help you achieve a leaner, more agile physique.

  • Week 1: Introducing plyometrics

Day 1-3: Begin with three sets of 5 plyometric burpees each day. A plyometric burpee adds an explosive jump at the end of each repetition. Focus on landing softly to protect your joints.

Day 4-7: Increase to four sets of 7 plyometric burpees daily. Emphasize the power of your jumps and maintain good form throughout.

  • Week 2: Power and agility

Day 8-10: Challenge your explosive power with five sets of 10 plyometric burpees each day. These sets should be performed with minimal rest between repetitions to maximize intensity.
Day 11-14: In the final stretch, aim for six sets of 12 plyometric burpees daily. Push yourself to jump higher and maintain proper form, even when fatigued.


As you reach the end of this comprehensive guide to burpee workouts, you’ve embarked on a journey to transform your body in just two weeks. You’ve explored the fundamental aspects of burpees, their numerous benefits, and a series of workouts tailored to different fitness levels and goals. 

You’ve challenged yourself, pushed your limits, and proven your commitment to achieving a stronger, fitter, and healthier you.


Are burpees suitable for beginners?

Yes, burpees can be modified for beginners. Start with basic variations and gradually increase the intensity as you become more comfortable.

How many calories can I burn with burpees?

The number of calories burned depends on factors like your weight, intensity, and duration. On average, a person weighing 155 pounds can burn approximately 240-355 calories per 30 minutes of moderate-intensity burpee workouts.

Can I do burpees every day?

While it’s possible to do burpees daily, it’s essential to allow your body adequate rest and recovery. Consider incorporating rest days to prevent overtraining and reduce the risk of injury.

Featured product offer
Naked Nutrition Pre Workout Supplement
  • Premium vegan pre-workout formula with only 10 premium non-GMO ingredients.
  • Free from unnecessary additives and artificial sweeteners.
  • Undergoes independent third-party testing for heavy metals.

[1] https://www.healthline.com/health/how-to-do-a-burpee
[2] https://www.12minuteathlete.com/burpees-are-awesome/
[3] https://www.elitefitcenter.com/blog/dynamic-warm-up-exercises-to-help-prevent-injury/
[4] https://www.webmd.com/fitness-exercise/a-z/what-is-plyometrics

Photograph: DragonImages/Envato
The information included in this article is for informational purposes only. The purpose of this webpage is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.