CALORIE-ZAPPING BODYWEIGHT MOVES

Get medieval on your belly with Run, Burpee, Run, a military-style calorie-scorcher that will take even the hardest (self-professed) action man’s breath away. Who dares wins

THE FORMAT

Start with a single burpee, before bursting straight into a short 80m sprint, then perform two burpees. Once you’re back on your feet, sprint back to where you started, performing three burpees when you get there. Continue back and forth in this fashion, adding an additional rep each time, until you hit 20 burpees. You’ll end up putting your legs through a pretty impressive cumulative effort, so make sure you leave enough gas in your tank to survive your walk home.

01 HIT THE DECK

After a thorough warm-up, measure out your distance and kick off with your first burpee. Squat down and place both hands on the ground. Jump both of your legs behind you, finishing at the top of a press-up position. Lower your chest all the way to the ground, before pressing back up explosively. Jump your feet towards your chest and leap into the air, touching your hands together overhead. As soon as your feet hit the deck, get running.

02 SPRINT TO ATTENTION

Maintain maximum speed, keeping your torso upright and your shoulders back, while driving off hard from the middle of your foot on each stride. Ensure your breathing is rhythmic and controlled to avoid burning out: in through the nose, out through the mouth. Cover 80m, keeping pace until you cross the line.

03 UP THE LADDER

As soon as you hit your distance, move into your second set of burpees. Do two reps before returning to the start at full speed. Repeat, adding a rep to the burpee count at either end for 20 total rounds. That’s 220 burpees alongside a one-mile run. On your feet, soldier.