Merry Christmas everyone! I know there’s a lot of other holidays being/were/will be celebrated during this time as well including Diwali, New Years,Hanukkah, Kwanzaa and Eid.

I wanted to take this time out and remind you once again how absolutely easy it is to get and stay in shape during the holidays. If you’re traveling, or have family over and don’t have time for a full workout, then you just need to do one exercise: the burpee.

Lets go over how to perform a burpee:

Hot girl eh? Should be enough to motivate you through the holidays. Anyways, lets move on and I’ll show you some great, quick workouts you can perform using just this one movement:

Burpees Exercise Workout #1: Ascending Pyramids

Start off with a high number of burpees to perform then gradually reduce the number of burpees in each set. Rest 60 seconds after each set. For example:

• 30 Burpees
• 60 Seconds Rest
• 25 Burpees
• 60 Seconds Rest
• 20 Burpees
• 60 Seconds Rest
• 15 Burpees
• 60 Seconds Rest
• 10 Burpees
• 60 Seconds Rest
• 5 Burpees

Burpees Exercise Workout #2: Tabata

Perform as many Burpees as possible in 20 seconds. Rest 10 seconds. Repeat this sequence based on the length of workout. For example, if you want your workout to last 10 minutes, then perform this sequence 20 times.

One of the best ways to help you with your intervals is to use the GymBoss Interval Timer. It costs just $19.95, and you can program it to help you keep track of any sort of intervals you may use. Click here to grab yours today.

Burpees Exercise Workout #3: Reps for Time

Choose a set number of repetitions to perform and time how long it takes you to reach that number. For example, if your goal is to perform 100 burpees, simply try to complete those 100 burpees as fast as possible.

Record your time, and try to beat that time the following week. Once you’ve beat your time, you can attempt to perform even more burpees.

The Burpees exercise is a great bodyweight workout to keep you in shape during the holidays and to improve your conditioning. However, if you want a full body, fat loss bodyweight program then you should check out the Bodyweight Blueprint for Fat Loss.

Click here for more more information