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Burpees are the ultimate full body workout that will get you ripped in a hurry if you are short on time. Try this at home burpee pyramid for rapid fat loss

You either love them or hate them, but one undeniable truth is that doing burpees on a regular basis will get you ripped and shredded pretty fast if you are looking to drop the pounds.

Your body adapts very quickly and while performing certain types of traditional cardio workouts have some benefits, nothing out performs doing burpees.

You can get in the BEST shape of your life doing 8-10 minute body-weight circuits WITHOUT ever stepping foot in a gym.

If you are looking for a quick way to get ripped in a hurry and don’t want to spend a lot of time or signing up for a gym membership, look no further than this challenging burpee pyramid workout.

Before we get into the workout, let’s talk about the benefits.

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Benefits of Burpees

Benefit #1  Rapid Fat Burning


Burpees is one of the most effective exercises to burn fat faster than doing any traditional cardio workout.

In fact doing any body weight circuit burns fat 9 times faster than doing long steady state cardio.

You'll burn fat faster because burpees is a full body workout working your legs, shoulders, chest, arms and abs.

After the workout you'll experience why is known as the "after burn" effect which is where you'll continue to burn fat hours after the workout.

Benefit #2  Strength


Burpees will develop a certain level of strength as you are working the entire body.

This will help you in the future when working with weights or any other style of resistance training.

Benefit #3  Endurance and Conditioning


Burpees will dramatically increase your overall endurance and conditioning.

While doing direct work on your abs is beneficial, burpees are an added benefit that will make your abs shredded and make you core strong.

You'll be able to tackle any challenge that comes your way when performing any type of future  endurance training activities.

How to Perform a Burpee

body weight workout

  1. Start off standing straight up
  2. Kick your legs out while in a push up position
  3. Return back into a squat position
  4. Jump as high as you can with your hands and arms above your head.

The Burpee Pyramid Workout

Here's how to do a burpee pyramid in descending order.  Perform 10 burpees and then rest for one minute.  Once one minute has passed, perform 9 burpees, rest another minute and then do 8.  Do this until you get down to 1 burpee.

Once you get to one burpee go back up until you reach 10 burpees.

Example:  10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10


The research has been pretty clear that body weight workouts are very effective at burning fat faster.

The other added benefit to doing body weight workouts such as the burpee workout above, is that you can do them anytime and anywhere without fancy gym equipment or expensive gym memberships.

The older you get the more challenging it can be to hit the gym on a regular basis so I wanted to figure out a way for guys and women to get an effective workout to help reach their fat loss goals.

Well...That day has FINALLY come!


Unlock Your Hidden Potential and Lose Stubborn Fat By Using Short But Effective 8 Minute Workouts That Increase Energy and Motivation WHILE Losing Up To 14 Pounds in 21 Days WITHOUT Weights or Torture Diets!

body weight workout
dribble800x600The Over 40 Fat Loss Solution - No Weights, No Torture Diets. "Unlock Your Hidden Potential and Lose Stubborn Fat By Using Short But Effective 8 Minute Workouts That Increase Energy and Motivation WHILE Losing Up To 14 Pounds in 21 Days WITHOUT Weights or Torture Diets!" CLICK HERE To Lose Fat


You’ll FINALLY see STUBBORN fat melt away from around your stomach, hips, and thighs in the easiest and fastest way possible WITHOUT torture diets or suffering through long, boring and painful workouts.

Best of all, these workouts can be done in 8-10 minutes flat anywhere and at any time.

Who Is Tim Ernst?

Udemy instructor
"CLICK HERE" to take a look at ALL 16 courses!




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