If you need to break a weight loss plateau, the bodyweight burpee exercise burns body fat like crazy and its good for you! Always do burpees under control with good technique.


High speed intervals for cardio will improve your workout efficiency and fat loss. Said another way, high intensity interval training (HIIT) is the best way to burn fat in the shortest amount of time–as it relates to cardio. All that’s needed is 20 minutes per session.

Research has proven that the benefits of anaerobic exercise (like sprint or short burst interval cardio) is superior to aerobic exercise for fat loss, fitness and heart health. This type of short burst cardio won’t waste away your muscle mass the way too many long, slow cardio sessions will.

Don’t depend on fitness gadgets, gimmicks, weight loss pills/powders/patches or any quick weight loss scheme. Burn fat and work hard to change your body over time.

Here is the burpee intervals:

–1 minute full speed burpees
–2 minutes walk or jog
–Do this routine for 20 minutes and you’re done

How to do The Burpee:

From a squat position with your hands on the floor, kick your feet back to a pushup position. Quickly return your feet to the squat position and jump as high as you can from the squat position. Repeat this exercise at full speed for 1 minute. Walk or jog for 2 minutes and burpee again.

Get after it and have fun!

Train hard and safe!

Mark Dilworth, BA, PES

Lifestyle and Weight Management Specialist
Certified Nutrition Coach and Nutrition for Metabolic Health Specialist. Since 2006, I have helped thousands of clients and readers make lifestyle habit changes that helps you to achieve better long-term health, which includes body transformation and ideal body weight.
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