Today (April 5) marks the end of the 30 burpees challenge, where participants do 30 burpees daily for thirty consecutive days. Special thanks to Jules, Andrea, Karma, Ando, Spinning Kick, Frank Fxaxrx, Franklin Quito and Marcus Kern for openly accepting the challenge.

Don’t forget that on the last day, if you are breaking the burpees into sets, the first set has to be 20 repetitions!

I will be posting my own reflections on the challenge in the next few days, and would greatly appreciate it if participants leave their thoughts and reflections by adding a story in the challenges category. Do add your ideas for a new challenge if you have any!

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With the intention to join an obstacle race this June, I made a spontaneous decision to do the 30 burpees for 30 days challenge by Joe De Sena (founder of Spartan Race); the penalty for not being able to complete an obstacle are burpees! I began this morning, doing the burpees in succession (with 30 seconds break between sets of 10). It certainly got me out of my groggy state of mind.

Would you like to join us (Andrea and Jules) in taking up the challenge? I will be resetting my own counter to zero, and shall restart the challenge tomorrow with them and several friends. So, let’s use this opportunity to get started on making fitness a habit together.

How to do burpees?

Why Should You Take Up The Challenge?

• This is a simple way to make fitness workouts into a habit and routine
• It takes no more than 5 minutes to complete 30 burpees (no excuses about have no time)
• It will be ‘fun’ to do torturous burpees together (those taking the challenge are your training buddies and we will accountable to each other.)
• This is a great movement snack to get your blood pumping when feeling fatigued

Burpees Challenge Guidelines

• Complete 30 burpees daily for 30 days
• The burpee variation used can be seen in the above chart
• The quality of your burpees matter (i.e. Keep your core tight when doing the pushup and be mindful of your back)
• You don’t have to do 30 burpees in one go (i.e. Break it up into smaller sets and do it throughout the day. But you need to do at least 5 burpees in one set)
• On the last day, you should be at least be able to do 20 burpees at one go, before proceeding to the last 10.

Up For It?

I will be doing the 30 burpees in addition to my workouts and runs. We shall begin the challenge on 7 March 2014 and end on 5 April 2014 (use your local time zone and dates). Let me know in the comments section below, Twitter or Google+ if you will be doing the challenge.

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Here’s Joe DeSena, founder and CEO of the awesome Spartan Race, giving a TED talk. He makes a compelling claim that burpees are the ultimate exercise and by doing 30 burpees everyday, you will be minimally prepared for obstacle races like the Spartan Race.

Here’s how to do burpees.

What say you? Shall we take part in his 30 day challenge, doing 30 burpees daily for thirty days?

Share your thoughts on this movement snack?

The post Movement Snack: 30 Burpees Daily for 30 Days appeared first on Way Of Ninja.

Don’t have 30 minutes for a full workout this week? Indulge in movement snacks throughout the week. Pick a short workout, martial art move or parkour technique to practice that lasts 5 to 10 minutes.

Even if you have time to train, indulging in movement snacks keeps life interesting. Here are some suggestions:

• Whenever you see a potential parkour obstacle, just train on your parkour moves.
• Need a break from work? Do pushups or other simple workouts.
• Just saw an awesome kick sequence on YouTube? Spend 5 minutes each day to learn it.

By spending time to learn or practice random moves, you become better at the move and break the monotony of routine. Sean Rogers has explained the concept of movement snacks and how to implement them in your daily life. Look at number 20 on this list for his explanation.

Share your thoughts…

• Have you ever practised movement snacks? Share your experience.
• Name one simple movement snack (be it fitness, parkour, martial arts or dance) that anyone can do.

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