45 Minute Full Body Burpee Workout: Burn Fat & Build Strength

If there’s one exercise that has stood the test of time in fitness routines worldwide, it’s the burpee. This simple yet highly effective move combines strength, cardio, and endurance into one seamless motion. While many people dread burpees for their intensity, they remain one of the best ways to achieve a total-body workout without equipment. In this blog, we’ll break down a 45-minute full body burpee workout that’s designed to help you burn calories, tone muscles, and improve cardiovascular fitness—all from the comfort of your home or gym.

Whether you’re trying to lose weight, improve conditioning, or simply challenge yourself, this structured workout plan will push you to your limits and leave you feeling stronger.

Transform Your Fitness with This Full Body Burpee Workout

Burpees are often labeled as a “do-it-all” exercise because they simultaneously target multiple muscle groups while elevating your heart rate. By including burpees in a 45-minute workout, you’ll experience the following benefits:

1. Full-Body Muscle Engagement

Burpees engage your chest, shoulders, arms, core, glutes, quads, and hamstrings. Few bodyweight exercises can claim to activate so many muscles at once.

2. High-Calorie Burn

Because burpees combine strength and cardio, they’re extremely effective for calorie burn. In a 45-minute session, you can torch anywhere from 500–700 calories, depending on your intensity.

3. Cardiovascular Endurance

Performing burpees continuously improves your heart health, lung capacity, and stamina.

4. No Equipment Needed

This workout requires zero equipment—just your body weight and determination.

5. Mental Toughness

Burpees push you outside your comfort zone, teaching discipline and perseverance with every rep.

The Structure of a 45 Minute Full Body Burpee Workouts

A 45-minute burpee workout must be carefully designed to balance intensity and endurance. Rather than doing burpees straight for the entire time, this program incorporates interval training, burpee variations, and short recovery periods.

Here’s the breakdown:

• Warm-up: 5 minutes
• Workout: 35 minutes (interval burpee circuits)
• Cooldown: 5 minutes

Warm-Up: 5 Minutes

Never skip a warm-up. Burpees demand explosive movement, so preparing your muscles and joints is essential to avoid injury.

Warm-up routine:

• 1 minute jumping jacks
• 1 minute high knees
• 1 minute dynamic lunges
• 1 minute arm circles and torso twists
• 1 minute bodyweight squats

The Main 35-Minute Full Body Burpee Workouts

This section is divided into five 7-minute circuits. Each circuit focuses on different burpee variations to keep your body challenged and engaged. Perform 40 seconds of work, 20 seconds rest, and repeat until the 7 minutes are complete. Rest for 1–2 minutes between circuits.

Circuit 1: Classic Burpees & Basics

This circuit sets the foundation.

• Standard Burpees – Jump, squat, push-up position, and back up.
• Burpee with Push-Up – Add a push-up at the bottom for chest and tricep strength.
• Half Burpees – Skip the jump and stand up instead.
• Mountain Climber Burpees – Add 4 mountain climbers at the bottom before jumping back up.

Circuit 2: Core & Cardio Full Body Burpee Workouts

These variations focus on your abs and heart rate.

• Burpee to Plank Jack – At the bottom, jump feet in and out before standing up.
• Burpee to Knee Tuck Jump – Explosive tuck jump instead of a standard jump.
• Burpee with Side Plank – At the push-up position, rotate into a side plank.
• Burpee with High Knees – After standing, do 4–6 high knees before next burpee.

Circuit 3: Strength-Building Burpees

Engage large muscle groups for power.

• Burpee to Broad Jump – Jump forward instead of upward, then shuffle back.
• Burpee with Squat Jump – Replace the final jump with a squat jump.
• Burpee to Lunge Jump – Perform alternating lunge jumps after the burpee.
• Burpee with Shoulder Tap Push-Up – Add shoulder taps after the push-up.

Circuit 4: Explosive Power Full Body Burpee Workouts

High-intensity moves for athletes.

• Burpee to Box Jump (or Bench Jump) – If available, jump onto a sturdy surface.
• Burpee with Clap Push-Up – Explosive push-up variation.
• Burpee Star Jumps – Jump with arms and legs spread wide.
• Burpee with Frog Jump – Leap forward like a frog, then burpee again.

Circuit 5: Endurance & Burnout Round

This is where you push to the limit.

• Standard Burpees – 1 minute non-stop.
• Burpee to Plank Hold – Hold plank for 10 seconds after each rep.
• Burpee with 180° Jump – Turn mid-air and face the opposite direction.
• Max Burpees Challenge – Perform as many burpees as possible in the last 90 seconds.

Cool Down: 5 Minutes

After 45 minutes of intensity, cooling down helps lower your heart rate and prevent soreness.

Cool down routine:

• 1 minute walking in place
• 1 minute child’s pose
• 1 minute downward dog stretch
• 1 minute hip flexor stretch
• 1 minute deep breathing and forward fold

Tips for Success in a Full Body Burpee Workout

1. Focus on Form

Quality over quantity—ensure your push-ups, jumps, and planks are clean.

2. Pace Yourself

This is a 45-minute workout, not a sprint. Conserve energy early to finish strong.

3. Stay Hydrated

Drink water during breaks to maintain endurance.

4. Modify if Needed

Beginners can step back instead of jumping, or eliminate push-ups to reduce intensity.

5. Track Progress

Record your reps and aim to increase them weekly.

Who Should Try a 45-Minute Full Body Burpee Workouts

This workout is suitable for:

• Intermediate to advanced fitness levels – due to its intensity.
• People short on equipment – requires no gear.
• Anyone looking for weight loss – burns high calories.
• Athletes training for endurance and explosiveness.

If you’re new to exercise, start with shorter sessions (10–20 minutes) before attempting the full 45 minutes.

Calories Burned in a 45-Minute Full Body Burpee Workouts

One of the most motivating aspects of burpees is their calorie-torching ability. On average:

• Moderate pace: 8–10 calories per minute (~360–450 calories).
• High intensity: 12–15 calories per minute (~540–675 calories).

That’s equivalent to running 5–6 miles but with added strength training benefits.

Why 45 Minutes is the Sweet Spot For Full Body Burpee Workouts

While burpees can be done in shorter workouts, a 45-minute structure allows for:

• Maximum calorie burn
• Sufficient strength and cardio balance
• Mental endurance training
• Progressive overload through variations

Sample Full Body Burpee Workouts Weekly Schedule

To incorporate this workout effectively, aim for 2–3 sessions per week, allowing recovery days in between. Pair it with other forms of training for a balanced routine:

• Day 1: 45-Minute Full Body Burpee Workout
• Day 2: Strength training (weights)
• Day 3: Active recovery (yoga, walking)
• Day 4: Burpee Workout again
• Day 5: HIIT cardio (cycling, sprinting)
• Day 6: Strength or mobility training
• Day 7: Rest or light stretching

Common Full Body Burpee Workouts Mistakes to Avoid

1. Skipping the warm-up – leads to injury risk.
2. Poor push-up form – sagging hips strain your lower back.
3. Not landing softly – can hurt your knees.
4. Overtraining – burpees are taxing, don’t do them daily.
5. Holding breath – always exhale during the jump and push-up.

The 45-minute full body burpee workout is one of the most effective training sessions you can do anywhere, anytime. It pushes your cardiovascular system, builds muscle endurance, and burns fat faster than traditional workouts. While burpees are challenging, the results—improved strength, stamina, and body composition—make the effort worthwhile.

By following the structure outlined in this guide, you’ll not only conquer one of the toughest workouts around but also unlock new levels of fitness. Whether your goal is weight loss, athletic performance, or simply proving to yourself that you can do hard things, this burpee routine is the ultimate test.

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