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Cardio & conditioning

Burpee ladder: one more burpee every minute

The 30-day burpee challenge's Friday session, from week 2. Start a timer: in minute 1, do 1 burpee at your step and rest for the rest of the minute; in minute 2, do 2; keep adding one a minute. Stop at the challenge's cap for the week (5 minutes, then 7, then 8 to 10) or as soon as a minute's burpees take longer than about 40 seconds or your form slips. We found no trials of burpee ladders: the format and the stop rule are our suggestions.

18 minBeginner7 movesA wallHip flexors · Hip abductors · Shoulders · Quads · Glutes · Abs
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Standing march90 s
    Beginner · Hip flexors, Abs, Glutes · 3D demoEasy, building to briskEasier: Seated marchHarder: Standing band hip flexion
  2. Step jack (low-impact jumping jack)60 s
    Beginner · Hip abductors, Shoulders, Calves · 3D demoEasier: Seated marchHarder: Jumping jack
  3. Bodyweight squat8 slow reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
  4. Inchworm walkout3 to 4 reps
    Intermediate · Abs, Shoulders, Hamstrings · 3D demoBend your knees as much as you needEasier: Forearm plankHarder: Plank walk-up
  5. Burpee3 reps at your step
    Advanced · Quads, Chest, Shoulders · 3D demoA practice roundEasier: Mountain climbers

Ladder

Rest The rest of each minute

  1. Burpee1 in minute 1, adding 1 a minute, up to the week's cap
    Advanced · Quads, Chest, Shoulders · 3D demoYour step. Stop when a minute's burpees take longer than about 40 seconds or your form slips. 5 minutes is 15 burpees in all, 7 is 28, 8 is 36 and 10 is 55Easier: Mountain climbers

Cool-down

  1. Standing march2 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoSlow right downEasier: Seated marchHarder: Standing band hip flexion
  2. Standing quad stretch20 s each side
    Beginner · Quads, Hip flexors · 3D demoOptional; hold a wallEasier: Side-lying quad stretch with a strapHarder: Couch stretch
  3. Child's Pose (Balasana)45 s
    Beginner · Back, Shoulders, Glutes · 3D demoHarder: Extended puppy pose (Uttana Shishosana)

Tips

  • In week 1, do Monday's practice sets on Friday instead: the ladder starts in week 2.
  • The clock makes it easy to rush, so keep every rep clean. If you stop early, that's your ladder for the day: don't make up the rest.
  • No jumping: the same ladder with step jacks (2 for each burpee) or sit-to-stands.
  • Keep breathing. Stop for chest pain, faintness or unusual breathlessness.
  • With a heart condition, high blood pressure that isn't controlled, or any yes on the PAR-Q+ (the Physical Activity Readiness Questionnaire for Everyone), check with your doctor before this session.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Part of these weekly plans

Follow the whole week: which session on which day, and how to progress.

Find more moves like these

More cardio & conditioning

HIIT workout at home

A 20-minute no-equipment HIIT workout: jumping jacks, jump squats, mountain climbers, burpees, skips and bear crawls.

20 minIntermediate10 movesNo equipment

Plyometric workout

An advanced jump training session: pogo hops, box jumps, split squat jumps, broad jumps and depth jumps.

30 minAdvanced8 movesA bench or box, A step

Easy cardio workout

A steady 30 to 45 minute cardio session at talk-but-not-sing pace: walk, cycle, row or cross-train, counting toward weekly activity guidelines.

40 minBeginner3 movesCardio machine, A wall

Questions people ask

How long does the burpee ladder: one more burpee every minute take?

About 18 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 6 of its 7 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.