Entries are OPEN for Sleekgeek's 38th

💪 8-Week Body Transformation Challenge! 🥗

30-Day Healthy Habits Challenge Day 22 – Do 50 Burpees

Welcome to Day 22 of Sleekgeek’s free 30-Day You Healthy Habits Challenge!

Each day for the next 30 days you will receive 1 task to complete in order to help you eat, move, think, or sleep better.


Today’s task is to do 50 burpees.

Congratulations if you have made it to Day 22 out of 30! Today’s task of 50 burpees is really going to challenge your commitment to the rest of this challenge. Good luck ?

Did you know that the burpee was invented by a physiologist in New York City named Royal H. Burpee? He invented it as a simple way to assess the fitness of everyday folk (all the fitness tests around that time were strictly focused on athletes and other very fit people). If you happened to be subject to Mr. Burpee’s fitness assessment, he would test your heart rate before doing burpees, and then again afterwards, using the measurements in an equation to fairly accurately measure your heart’s ability to pump blood which happens to be a good measure of overall fitness.

If you need a bit of guidance on the burpee:

  • Begin in a standing position.
  • Drop down into a squat position and place both hands on the floor in front of you.
  • Jump your feet back so that you are in a straight-arm plank position.
  • Jump your feet forwards back into the squat position.
  • Jump up straight into the air from the squat position.

If you are struggling to visualise these instructions here is an excellent video on how to do the burpee.

If you struggle doing a regular burpee you can try:

  • Instead of squatting down and placing your hands on the floor in front of you, rather place them on a low surface such as a box, a sturdy chair or the edge of your bed.
  • Instead of jumping your feet back and forth you can move one foot at a time.
  • Instead of jumping straight into the air from the squat position, simply stand up.

Women’s Health have a video that demonstrates this easier variation.

If you find regular burpees are too easy you can try:

  • Adding in a pushup in the bottom position.
  • Exploding up from your squat as high as you can.


See you tomorrow for your Day 23’s task.

If you have just stumbled on this page sign up for Sleekgeek’s full 30-Day Healthy Habits Challenge right here. It is 100% free.

Want more of this kind of thing?

​Sharing is caring ❤️​


Over R100,000 worth of prizes up for grabs

Summer bodies are made in winter.

The Sleekgeek Coaching Program

We’ll help you to build healthy habits and stay consistent so that you can live a better life.

(And never need to follow another diet ever again.)

Download the Sleekgeek Food List

Want a quick snapshot of what a healthy diet might look like?

We’ve put together a list of some of the healthiest foods that you can easily and immediately start adding to your diet to help you build a solid foundation of good health.

Get your FREE copy below 👇

By signing up, you’ll also get exclusive updates from Sleekgeek w/key health & fitness strategies. Unsubscribe easily at anytime.

Sleekgeek 21-Day Challenges

Build healthy habits, one day at a time.


Nutrition Challenge

Eat better, diet less.


Sleep Challenge

Sleep better, live more.


Movement Challenge

Move more, feel better.


De-Stress Challenge

Stress less, find peace.