Burn Body Fat In The Sun With This 450-Rep CrossFit Burpee Challenge

David Morton

From Men's Health

Your plans for a fortnight on the beach may have been grounded, but the current heatwave bathing the UK a huge dose of much-needed vitamin D suggests that, as we have all been desperately hoping, Summer 2020 is still very much on. Phewf.

That of course means it's high time to get outside and start building a leaner physique. This CrossFit-inspired workout, designed by Scott Britton, co-founder of functional fitness charity movement Battle Cancer, features three classic moves and an awful lot of reps.

You're going to do a descending ladder of burpees, starting with 60 and going down in tens. After each round of fat-lasering burpees, your 'rest' is push-ups and sit-ups. 20 of each, please.

"Don't gun it on the burpees or you will gas out before you've even finished the first set," says Britton. "Step up from the bottom if you need to, find a steady rhythm and then keep chipping away at that total."

Adapt the push-ups and sit-ups for your fitness level and available equipment. Scale up by performing the push-ups on a dumbbell or kettlebell and use the weight to add extra resistance to your sit-ups if you can handle it.

1) Burpee, 60/50/40/30/20/10 reps

Squat down and place both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground (A). Straighten your arms and hop your feet forwards, before jumping into the air with hands on head (B).

AFTER EACH ROUND

2A) Push-up, 20 reps

Keeping your core tight (A), lower your chest to the floor (B), then press up. Changing your grip helps, so do a set with arms wide, then the next in the normal position. Squeeze your glutes and abs to stay strong as you start to fatigue.

2B) Sit-up, 20 reps

Start with your legs bent and your soles together, then lie back with your hands behind your head (A). Tense your abs as you lift up, and touch your hands to your feet (B). Make sure you touch your hands behind your head each and every rep.

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