15-Minute Body Weight Challenge

starburst burpee exerciseLots of embarrassing pictures came from attempting to capture a mid-air starburst burpee jump. But, I mean, I take pictures of myself rolling around on my living room floor and hopping around my kitchen on a regular basis and post them on the internet—clearly the shame level is low here.

This 15-minute workout is quick but intense. I’d suggest pairing it with 20-30 minutes of cardio; I did it before heading out on a run. Set a timer for 15 minutes and complete as many rounds of the following sequence as possible:

15-minute body weight challenge workout

  • 5 Starburst Burpees: Squat down, place hands wide apart on floor, jump back into a plank position with legs spread apart. Do a push up. Jump legs back up into squatting position. Jump up into the air with arms and legs outstretched.
  • 5 Backward Lunges into a Front Kick (on each leg): Start in standing position. Step backward with right foot into a lunge position. Step back up, keeping left foot firmly planted on ground and kick right leg up to meet left hand. Do 5 reps on each leg.
  • 5 Half Windshield Wipers with Butt Lifts (each side): Lay on back, legs perpendicular to the ground and arms outstretched for support. Lower your legs to the left, twisting your hips, until they are just hovering above the ground. Lift back to starting position and then lift butt off the ground, pushing feet up towards the ceiling. Lower butt to starting position and repeat. Do 5 reps to the left, then 5 reps lowering your legs to the right.

I was able to complete 6 rounds plus 3 starburst burpees in the 15 minutes. Try out the workout and let me know how many you get through! Just don’t you dare beat me. Don’t. You. Dare.


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  1. Always looking for some new exercises, and these are great because you can do them at home! just found your blog, loving it! 🙂

  2. Those starburst burpees are the worst! My favorite instructor loves to make us do those, and I always leave the class having a love/hate relationship with her. Haha. Looks like a great, quick workout though! I’m definitely keeping this in mind when I can’t make it to the gym.

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