Here’s A Crazy Intense Workout That Will Make You Feel Like A Beast

Burn all of the calories, no equipment needed.

Burpees challenge your whole body (and your will to live), which means more results in less time.

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A photo posted by tasneem (@the_fitpit) on May 11, 2015 at 10:59pm PDT

When we say results, we mean calories burned, strength gained, stamina improved, feelings of godlike invincibility increased, etc. (More on burning calories and fat in a workout .)

And that’s why we asked fitness and nutrition expert Albert Matheny, C.S.C.S., R.D., of Soho Strength Lab and Naked Nutrition to create a burpee-based workout specially for BuzzFeed Life.

In this workout, do each move 10 times in the order it’s listed, then move on immediately to the next move without stopping.

At the end, you’ll have done 100 burpees (and a whole bunch of other stuff). Tips on how to do the moves below.

And BTW, you can make this workout more beginner-friendly if you need. Just do 5 of each move, instead of 10. (Hey, 50 burpees is still nothing to sneeze at.)

Alice Mongkongllite / BuzzFeed

First, choose your level from the three different types of burpees below — beginner, intermediate, or advanced.

Keep in mind that good form is crucial for results and also not getting hurt. So you’ll want to choose the burpee that you can perform with perfect form even when you’re halfway through the workout. If you need pointers, we’ve included more info on how to do each move below.

Here’s a beginner burpee:

Sally Tamarkin / John Gara / BuzzFeed

For this move, you bend over and step your feet backwards into plank position, and then step them forward again to meet your hands. Stand up and jump in the air. That’s one beginner burpee.

Here’s the intermediate burpee:

Sally Tamarkin / John Gara / BuzzFeed

For this burpee, instead of stepping your feet into plank position and back, you jump them back, and jump them forward. Then jump in the air, and start over.

And here’s the advanced burpee:

Sally Tamarkin / John Gara / BuzzFeed

You’re jumping your feet back into plank like in the intermediate version, but in this one you do a pushup (or a snake up, like what you see above), before jumping your feet back to your hands. Then jump in the air. That’s one advanced burpee.

Here are all the other moves you should know:

This is a side lunge. For this workout, do five on one side and five on the other side.

Sally Tamarkin / John Gara / BuzzFeed

Learn how to do proper side lunges .

Here’s how to do a plank with shoulder touch:

Sally Tamarkin / John Gara / BuzzFeed

Learn how to do a proper plank with shoulder touch .

Here’s how to do a squat:

Sally Tamarin / John Gara / BuzzFeed

Learn how to do proper squats .

Here’s how to do a spider lunge:

Sally Tamarkin / John Gara / BuzzFeed

(Alternate sides.) Learn how to do proper spider lunges .

Here’s how to do an elevated push-up:

Sally Tamarkin / John Gara / BuzzFeed

Learn how to do proper push-ups .

Here’s how to do bicycle crunches:

Sally Tamarkin / John Gara / BuzzFeed

Learn how to do proper bicycle crunches .

Here’s how to do mountain climbers. When it says you should do 10 mountain climbers, that means 10 on each leg.

Sally Tamarkin / John Gara BuzzFeed

Keep your back flat, and drive your knees toward your chest.

Here’s how to do a Russian twist:

Sally Tamarkin / John Gara / BuzzFeed

Learn how to do proper Russian twists .

Here’s how to do v-ups:

Sally Tamarkin / John Gara / BuzzFeed

Keep your back flat and legs extended, squeeze your abs as you reach for your toes.

And here’s how to do a walkout:

Sally Tamarkin / John Gara / BuzzFeed

Learn how to do proper walkouts .

Now get out there and show some burpees who’s boss!

Sony Pictures

Special thanks to Matheny, who very graciously modeled burpees, a plank with shoulder touches, mountain climbers, and v-ups.

Thumbnail from Thinkstock.