This 100-Burpee EMOM Will Tire You Out in 10 Minutes Flat
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Are you ready for this 100 rep challenge ?!
Sometimes you want a low-key workout like Pilates or yoga, or a slow, methodical strength training session where you really pay attention to every muscle you work out. In other cases, you want to push yourself to the limit – to have nothing on your mind but to survive training.
This 100 burpee challenge from trainer Christi Marraccini, production manager and founder of GO on NEOU, is the latter.
The essentials: you set a timer for 10 minutes and every minute per minute (EMOM) you do 10 burpees. Regardless of how much time you have this minute, you can rest. That’s it.
It’s easy, but certainly not easy. “That’s a lot of burpees,” says Marraccini. “It was a challenge to convince Jaime (my partner) to do it with me! Still, it’s a challenge, and with practice anyone can achieve it at their own pace and level. “
(Also Read: How To Make A Perfect Burpee (And Mistakes To Avoid))
There are several ways that you can scale this challenge so that it challenges you and doesn’t kill you right away.
- Scale the burpees: You can sort of “pick your poison” when it comes to your burpee style. You can do chest-to-floor burpees, which involves laying your whole body on the floor for each rep, doing them down with a proper push-up, doing the complete mermaid push-up, and just jumping in and out of a high plank or kicking Feet in and out to reduce impact.
- Scale the repetitions: If you’re a beginner, you can try this as a 50 burpee challenge, doing 5 burpees per minute instead of 5 instead of 10 minutes. If you find that you can’t do the 10 burpees per minute, try doing the 7 or 8 per minute and try to get more next time. What if 10 reps are too easy? Add more.
Not only is this 100 burpee challenge ideal if you love a tough workout, it’s also a great way to test your fitness progress over time. “It’s a great test and retest training,” says Marraccini. “Maybe you are trying to cope with more calm each time, or you are trying to add repetitions (if you scaled OR for an even bigger challenge).”
(Also Read: 30min Abs Butt Thigh HIIT Workout By Ng Hui Ru)
When you are in trouble, you know that you are far from being alone. That said, Marraccini has a tip to help you prevail. “This is what I learned from CrossFit athlete Annie Thorisdottir when she was filming in the NEOU studio: Try small changes in your body positioning,” she says. For example, for a few repetitions, put your hands wider or slightly exposed; it will target the muscles differently. “And a great playlist never hurts!”
Ready? Time to get to work. Remember: it will be over in 10 minutes.
How it works: Follow the video above to do the burpees in real time with Marraccini, or take on this challenge on your own. If you do the latter, set a timer for 1 minute and set it to repeat 10 times. (You can do this with a stopwatch or a digital timer like the GymBoss Interval Timer app.) You do 10 burpees every minute. Rest for the rest of the minute.
(Also Read: Can You Build Muscle Just With Bodyweight Exercise?)
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