Here in New York, the summertime is heating up! The heat is oppressive, people are cranky, and the quicker you can get your workout finished and get to a cool shower, the better.
For me, it’s all about finding the best bang for your buck. As far as workouts are concerned, I like to figure out what can I do in a limited time that will make me feel like I’ve done some good body work, gotten a good sweat, and not killed myself.
In truth, if I can really focus, all I need is 10-15 minutes.
So many goalz, so little time…
I believe I have found the solution in a complex known as the Humane Burpee.
The Humane Burpee is a collection of three movements – the kettlebell swing, the goblet squat, and the reverse burpee. Put these three together, and you have a simple, effective, fat-burning, strength-building theme park in the palm of your hand.
The truly great thing about this complex is the minimalism. So little equipment needed for such a thorough ass kicking!
Break it down
Let’s break it down. The Humane Burpee looks like this:
The Movements: Kettlebell Swing, Goblet Squat, Reverse Burpee
Equipment: All you need is a kettlebell you can swing and goblet squat. I use a 24kg.
Rep Scheme: 5-4-3-2-1. Meaning, do 5 swings into 5 squats into 5 reverse burpees. Then 4, all the way down to 1. Once you get to 1, start over at 5.
Don’t have a kettlebell? Here’s a dumbbell version!
Don’t have dumbbells or kettlebells? Here’s a bodyweight version!
This complex provides everything you need. You’ve got a great hinge movement with the Swing/DL/Jump Hinge. Followed by a squat, and some mobility and a press with the crawl to push up in the Reverse Burpee. All in all, it’s an efficient and effective combination.
I like this complex so much I wrote it into our latest Kick-Ass Conditioning class phase this month at MFF. I’m often wedging workouts in on my lunch break, in between meetings, and I find doing the Humane Burpee for 10-15 minutes leaves me feeling strong, capable, and refreshed.
If you’re pressed for time, and you want to get your training in, give this bad boy a try. You’ll be glad you did!