January 3, 2021, 9:16 am | Read time: 3 minutes
There are many ways to burn 100 calories–Burpees are especially quick. Too exhausting, you think? Well, let’s put it this way: It takes just a fraction of what Crossfit champions bring to the mat…
In cold and wet weather, the desire to go for a long run outdoors often diminishes. What increases, however, are comfort foods in the form of delicious dishes that can be more calorie-rich in winter. You don’t have to fall out of shape because of this. Instead of waiting for the big workout on the weekend (thinking, “I’ll finally have time then”), you could burn 100 calories three times a week.
Also interesting: FITBOOK calorie calculator–determine your personal energy consumption here
Burn 100 Calories in Eight Minutes with Burpees
Burpees are perfect for burning 100 calories quickly. This full-body exercise gets the cardiovascular system going. That’s because it involves many large muscle groups–back, thighs, glutes, abs, arms, and shoulders.
If you want to see how effortlessly this can look, check out Stephanie Tennessen’s performance. The American held the official Guinness World Record for a while with 715 repetitions in the discipline “Most Chest to Ground Burpees in One Hour.” She has since relinquished the title to Canadian fitness trainer Alison Brown (38), who managed 730 burpees per hour.
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Burpee Queen Shows Us How–in Video!
Nevertheless, former record holder Tennessen remains a major burpee machine. In her American home, she recorded a video for FITBOOK that truly makes you want to try the exercise. With some determination, you can do 80 burpees in eight minutes–each burns about 1.4 calories on average.
Is that enough incentive? Then quickly clear a small space in the living room and get started:
Also interesting: Learn the correct burpee technique here
8-Minute Burpee Workout with Stephanie Tennessen
Warm-up: Before Stephanie Tennessen starts with the burpees, she rolls her neck, stretches her shoulders and arms, and–very important for burpee preparation–her wrists (in both directions).
Workout: Perform 10 burpees in a row 8 times (this takes 30 to 45 seconds depending on your fitness level) and fill the rest of the minute with a break. The execution can be done in three different levels.
Burpee Level 1: Place hands on the ground, step feet as far away from the body as possible. Touch the ground with your knees and do a push-up. Step feet one at a time toward your hands and stand upright. Repeat.
Burpee Level 2: Place hands on the ground and jump both feet parallel into the plank position. Push-up with knees on the ground. Jump feet back near the hands with a strong jump. Stand upright. Repeat.
Burpee Level 3: As soon as the hands touch the ground, jump back with the feet. Smooth transition into a push-up–the upper body briefly touches the ground–push up and jump forward with the feet. Stand up and do a jump (which looks like a small hop when done quickly) into the air. Palms face outward. Repeat.
Stephanie Tennessen demonstrates the different executions for each level after the warm-up in the video. If you want to jump straight to the workout, skip to minute 2:43 of the video. Have fun and let those muscles burn!