Burpees, Squats and Planks - Workout Challenge

Looking for some impactful exercises to add to your fitness workout? If you’re looking for a powerful way to boost your overall fitness and get some serious results fast, look no further than squats. Squats are relatively simple to perform, require no equipment and can be done just about anywhere. Although most people associate squats as being a leg exercises, they actually offer many benefits that make them one of the best total-body exercises. Another exercise to consider are burpees. Burpees add a challenge to any fitness routine! And, challenging most of the major muscle groups and requiring no equipment, planks are one exercise that can benefit nearly any body. We added the best 30 day home workouts based on these fitness moves.

Burpees

Burpees: you love them, you hate them, or you tolerate them. But there's no denying they're the king of bang-for-your buck bodyweight exercises. While doing the plank part of the burpee, you are working your abdominal muscles, as well as your pectoral muscles and shoulder muscles, including your deltoids and your triceps. While doing the squat jump portion of the burpee, you are working your quadriceps, hamstrings, and glutes. The jumping portion is a great way to increase the strength and power in your lower body.

Learn how to do a burpee the right way to get the most body-strengthening results. Use this step-by-step workout guide to learn how to master the burpee exercise. Burpees are often incorporated into HIIT (High Intensity Interval Training) workouts because they quickly get your heart rate in the fat-burning zone.

Squat

A squat is a strength exercise in which the trainee lowers their hips from a standing position and then stands back up. Squats are like the king of butt and leg workouts. They’re a total staple and just so happen to sculpt the lower-body of your wildest dreams. Seriously, you'll be hard-pressed to find a trainer who doesn't regularly incorporate various types of squats into their classes and workout programs. You may think of squats as booty-builders, but their benefits go far beyond your peach. They strengthen pretty much every muscle in your lower body, including your quads, hamstrings, and calves. They also fire up your core.

Plank

The plank is an abdominal exercise that builds core strength and stability. By holding your body in the planking position you work a wide range of your abs. The plank exercise can also be used as the basis for a core muscle strength and stability test. The plank is more of a strength-building exercise than a cardio exercise, but by engaging a range of muscles it can also help to boost your calorie burn.