June 10, 2026, 8:14 am | Read time: 6 minutes
Few exercises have a reputation as feared as the burpee. The combination of squat, plank position, explosive extension, and jump challenges nearly the entire body–and raises the heart rate in seconds. That’s why this bodyweight exercise is also excellent as a fitness test. A currently discussed challenge is supposed to show within a few minutes how good one’s endurance, strength, and resilience are. FITBOOK author Tony Poland evaluates the test together with fitness expert Markus Bremen.
If you want to test your endurance, you don’t necessarily need a gym, expensive equipment, or elaborate performance tests. According to former CrossFit champion Jason Khalipa, one exercise is enough: the burpee. The full-body exercise, which combines squats, push-ups, and jump squats, is considered one of the most effective exercises for improving cardiovascular fitness.
“More brutal than expected”: The personal trainer’s result
“I completed the test in my own studio as a finisher–deliberately, because I like to experience stress tests myself before recommending them to clients,” reports personal trainer Markus Bremen.
Result? “In minute 12, I couldn’t keep up the pace and had to stop. Honestly, it was more brutal than expected. Not because of the individual repetition, but because of the cumulative fatigue. From round 6, I felt the recovery time getting shorter as I took longer for the repetitions.”
Also interesting: Challenge! Achieve burpee top form in 30 days with squats and push-ups
Structure of the Burpee Challenge
But what exactly does the test look like? In an Instagram post, Khalipa introduced his so-called “Train Hard” burpee test, which he describes as one of the best and simplest fitness checks ever. The principle is quickly explained: At the start of each minute, 15 burpees must be completed. The remaining time until the next full minute serves as recovery. Then the next round begins with another 15 repetitions. The goal is to maintain this pattern for as long as possible. The result is evaluated based on the total minutes achieved.
Why the burpee test is so challenging
It sounds very simple–but appearances are deceiving! What makes the test so demanding is the combination of strength endurance, coordination, and cardiovascular load. Burpees raise the heart rate in no time and engage nearly all muscles.
“Primarily, strength endurance is required–the ability to maintain strength over repeated cycles,” explains Markus Bremen. “Additionally, the anaerobic-aerobic threshold is crucial: The body must quickly switch between explosive muscle work and active recovery. Coordinative skills also play a bigger role than many think–losing burpee technique under fatigue costs time and increases injury risk.”
While the first rounds are relatively controlled for trained athletes, the load increases significantly with each minute. Those who complete the 15 repetitions too quickly at the start often experience longer recovery phases and a rapid drop in performance.
That’s why proper pacing is crucial. Khalipa emphasizes that not maximum speed, but a consistent rhythm determines success or failure. The longer the test lasts, the smaller the recovery window usually becomes–until eventually, no complete round is possible.
These dangers lurk
Markus Bremen warns of typical mistakes many people make. “They start too fast. The first EMOM block (‘Every Minute On the Minute’) feels easy–and that’s exactly what tempts them to set the pace and intensity too high. This takes a brutal toll from round four or five,” the personal trainer knows from experience.
The second classic mistake concerns neglected breathing control. “Those who breathe hastily and shallowly acidify faster. And with the burpee specifically: the hollow back when lowering–under exhaustion, the lumbar spine loses its neutral position, which can become ‘expensive’ in the long run. Pacing is crucial,” confirms the expert.
When is the result considered “good”?
To assess one’s performance, Khalipa has defined various benchmarks. Three minutes are considered the minimum standard. Those who last five minutes already fall into the “hard training” category. Ten minutes correspond to the so-called “Jason Khalipa Standard” and indicate above-average fitness. From 15 minutes, elite level is reached, while athletes who manage 20 minutes or longer are “in a league of their own.”
Markus Bremen sees the evaluation somewhat differently: “Those who complete the first five rounds cleanly and with at least 15 to 20 seconds of rest are in the good range,” he assesses. “Above average from a sports science perspective is anyone who can endure six or more rounds without a technique breakdown and actively lower their heart rate during rest time–this shows well-trained cardiovascular recovery ability, which is considered a valid fitness marker.”
The repetitions add up quickly: Those who manage ten minutes complete a total of 150 burpees. At 20 minutes, it’s already 300 repetitions. The challenge lies not only in the duration but also in the high total volume of the exercise.
Boost Your VO2 Max with the Right Workouts
Jumping Rope or Running? Which Trains Your Endurance Better
A good fitness indicator–but not a complete assessment
It’s clear: A single test does not replace comprehensive performance diagnostics. Factors such as technique, body weight, or training experience can influence the result. Nevertheless, the burpee challenge provides a straightforward indication of one’s fitness and can be performed almost anywhere.
“Surprisingly meaningful–but with an important caveat,” Markus Bremen assesses the burpee test in terms of general fitness and conditioning. “The test primarily measures the ability to remain coordinated under metabolic stress. Those who maintain clean technique when the lungs are burning show true functional fitness. What the test does not capture is pure aerobic endurance or maximum strength.”
At the same time, he warns against overvaluing the result: “Fitness is not a one-dimensional concept. Someone who stops after three minutes can have excellent maximum strength, high flexibility, or a strong aerobic base. This test is not a complete assessment, but just a snapshot.”
Resilience instead of best times
Moreover, the test is excellent for documenting progress over a longer period. For Khalipa, a broader idea is at the forefront: Fitness should not be an end in itself. His goal is to motivate people to become more resilient, reliable, and capable in everyday life.
And even if burpees will probably never enjoy the reputation of a favorite exercise, one thing is certain: Anyone who holds out round after round for five to ten minutes can be quite satisfied with their conditioning.