There may be no simpler or more effective all-around bodyweight exercise than the basic burpee. Here is an easy way torch calories and measure your cardio fitness level over time.
A perfect burpee begins with you squatting down and placing your hands on the floor. Then, kick your legs back so you are in the top of a pushup position. Complete a perfect pushup and jump your feet up to your hands. Now, jump up so that your feet leave the ground and extend you arms fully overhead into a clap. When you land, simply repeat.
When you are starting out, you can do sloppy burpees: simply get down on the ground, making sure your hips and chest touch. Then, just get up and stand fully upright clapping your hands overhead. You'd be amazed at how effective simply getting down and back up again can be for overall strength, conditioning, and tone. Burpees are a full body exercise conditioning arms, chest, back, abs, and legs.
Our 100 Burpee Challenge is simply see how long it takes you to do 100 burpees. Don't be intimidated by the rep count. Just get down and back up. Do 5, then catch your breath and do 5 more. Just keep going. If you haven't worked out in a while, start with sloppy burpees and slowly work in some perfect reps over time. Repeat this workout once to twice a week and keep track of how long it takes you to complete 100 burpees and how many perfect reps you can complete. If you take 20 minutes, you only need to do 5 burpees per minute or one every 12 seconds.
Post your results and any questions to the comments, and good luck!!!