I did 23,870 burpees in the past year!

Introduction

Over the past year, I’ve completed a total of 23,879 burpees (16,543 six-count and 7,336 Navy SEAL). I started this burpee-focused training after someone recommended the Busy Dad Training program on reddit last year.

It’s a super simple (but not easy) program. Just 20 minutes a days, 4 days a week (2 days of 6-count, 2 days of Navy Seal), AMRAP.

I even created a small app to track the process in https://reptracker.tech/. This is also my first ever SaaS.

Pros and cons

I recently saw a discussion about the effectiveness of burpees, and I wanted to share my own experience.

• The biggest advantages of burpees is that they require no equipment and can be done anywhere. This is crucial because, ultimately, consistency is key.
• If you only focused on hypertrophy, burpees might not be the most efficient choice. However, for beginners, burpees are an excellent compound exercise offering multiple benefits, including improved cardiovascular health and muscle development in the chest, shoulders, core, and legs.
• I also have a love-hate relationship with the mental challenge of burpee workouts. They’re undeniably brutal!
• It’s essential to balance your routine with back exercises like pull-ups and rows to avoid imbalances.

Result

This is my current physicque:

I’ve noticed improvements in my chest and shoulders, though they’re not dramatic. The most significant change has been in my abs (seriously!). But the biggest benefit, without a doubt, has been the improvement in my cardiovascular endurance. It’s also positively impacted my strength training.