30 Day Burpee Challenge Tracker
One daily task. 30 days. A progression that climbs from 10 to 100 burpees with rest days baked in.
Ready for 30 Day Burpee Challenge?
Track your daily tasks and build consistency. Miss a day? Keep going.
Daily Tasks
- Today's Burpees Hit today's target burpee count. Break the set into smaller chunks if you need to. What matters is finishing the day's total with good form. Rest days are part of the program, not a gap in it.
Day-by-Day Progress
How the 30 day burpee challenge works
One rule runs the whole challenge: hit today's burpee target, then check the day off. Volume climbs from 10 reps on Day 1 to 100 reps near the end. Rest days land roughly every seven days, and short deload days drop the count just before each new peak so your joints and shoulders can keep up.
The tracker handles the schedule. Open the page, look at today's number, finish the reps, and tap the tile. Miss a day? Nothing restarts. Pick up where you left off.
| Day | Reps | Notes |
|---|---|---|
| 1 | 10 | Start light, focus on form |
| 2 | 15 | |
| 3 | 20 | |
| 4 | 25 | |
| 5 | 30 | |
| 6 | 35 | |
| 7 | 0 | Rest day |
| 8 | 40 | |
| 9 | 45 | |
| 10 | 50 | Milestone: halfway in reps |
| 11 | 55 | |
| 12 | 60 | |
| 13 | 50 | Deload |
| 14 | 0 | Rest day |
| 15 | 65 | Halfway point (days) |
| 16 | 70 | |
| 17 | 75 | |
| 18 | 80 | |
| 19 | 60 | Deload |
| 20 | 85 | |
| 21 | 0 | Rest day |
| 22 | 90 | |
| 23 | 95 | |
| 24 | 80 | Deload |
| 25 | 100 | First century day |
| 26 | 90 | |
| 27 | 0 | Rest day |
| 28 | 95 | |
| 29 | 100 | |
| 30 | 100 | Final push, celebrate |
Total volume over 30 days comes to roughly 1,720 reps, which sits between the 1,400 and 1,840 totals you'll see in other published 30-day burpee plans.
Burpee form and the three difficulty levels
Pick the variation that lets you keep clean reps for the whole day's target. You can always step up mid-challenge once the lower level feels easy.
- Beginner: no push-up, no jump. Squat down, step or hop back to a plank, step back in, stand up. Good for the first week or for anyone coming back to training.
- Basic: jump only. Same movement as beginner, plus a small jump at the top with arms overhead. This is the default for most people once Days 1 to 7 feel controlled.
- Beast: push-up plus jump. Add a full push-up at the bottom and a vertical jump at the top. Use this only when your reps stay sharp on the higher-volume days.
Keep your chest tall on the way down, land softly, and stop the set if your form breaks. Sloppy reps are how shoulders and wrists get hurt on day 25.
Why rest days matter on a 30 day challenge
Going all-out on burpees every day for a month is a fast way to end up overtrained, with sore wrists and tweaked shoulders. The rest days and deload days in this plan aren't optional. They're how the body adapts to the rising volume.
Use the rest day for a walk, mobility work, or the outdoor workout generator if you want a light alternative. Then come back the next day ready to hit a new peak.
After day 30: going from a single habit to a full reset
A 30-day single-task challenge is a great on-ramp. It proves you can show up every day. The next step for most people is stacking a few daily habits together so the changes compound: a workout, water, reading, a progress photo. That's what the 75 Soft tracker covers, and what Reset75 is built for, with a calendar, streaks, and a timelapse video made from your daily photos.
Finish the 30 days. Then keep the burpees and add the rest.
Frequently asked questions
How many burpees should a beginner do per day?
Start with 10 to 20 quality reps a day and build slowly. This tracker puts you at 10 on Day 1 and only ramps up once your form is solid.
Is doing burpees every day for 30 days safe?
Hammering all-out burpees every single day is a bad idea. It raises your odds of overtraining and joint strain. That's why this 30-day plan bakes in scheduled rest days and lighter deload days roughly every week.
Can I do all my burpees in one set?
Try to knock out the day's total in one bout if you can, but breaking it into smaller sets (say, 5 sets of 20) still counts. Form first, volume second.
What if I miss a day?
No restart needed. This tracker runs in forgiving mode. Pick up the next day on schedule, or repeat the missed day's count before moving on. Showing up across the 30 days matters more than a flawless streak. For a longer multi-task program, try the 75 Soft tracker.
What muscles do burpees work?
Burpees are a full-body move. They hit the chest, shoulders, triceps, core, quads, glutes, and calves, with a heavy cardio kick from the jump and pace.
Should I do push-ups during the burpee or skip them?
There are three common variations: beginner (no push-up, no jump), basic (jump only), and beast (push-up plus jump). Pick the level that lets you hold clean form for the day's target reps.
Will 30 days of burpees help me lose weight?
Burpees burn a lot of calories per minute because they pull in the whole body and push your heart rate up fast. Paired with a calorie deficit and decent sleep, the 30-day plan can help with weight loss, but on its own it's a strength-and-conditioning challenge, not a diet.
What should I do after finishing the 30 day burpee challenge?
Either repeat at a higher level (push-up burpees, faster pace) or stack burpees into a bigger program. Reset75 lets you keep the burpee habit while adding water, reading, walking, and progress photos for a full 75-day reset.
Ready for a bigger challenge?
You just did 30 days with one task. Reset75 helps you stack workouts, water, reading, and progress photos into a full 75-day program, with a calendar, streaks, and a timelapse video built from your daily photos.
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