What Happens When You Do 100 Burpees Every Day for a Month (No Fluff, Just the Truth)

You roll out of bed one morning, look in the mirror, and realize something needs to change. Maybe it’s the sluggishness. Maybe it’s that tight waistband. Maybe it’s just knowing you’re not feeling like you. So you google “quickest way to get fit” — and boom — burpees pop up everywhere.

100 burpees a day. Every day. For a month.

It sounds insane. But also… kinda doable?

I’ve been there. I’ve felt stuck, tired, frustrated — searching for something, anything, that would finally get my energy back, shrink my belly, and prove to myself I could stick to something.

So here’s what actually happens when you commit to doing 100 burpees daily for 30 days — the good, the bad, and the sweaty.

Why Burpees? (And Why You Might Love to Hate Them)

Burpees are like the espresso shot of workouts.

In one brutal move, they work your chest, legs, glutes, shoulders, arms, and core. You’re pushing, jumping, squatting, planking — all in one movement.

They're simple. No equipment. No gym.

Just you vs. gravity.

They also burn a ridiculous amount of calories — around 10-15 calories per minute. Multiply that by the time it takes to crank out 100, and you’re looking at some serious fat-burning potential.

But here's the catch: they’re also one of the most hated exercises out there. Why? Because they’re hard. And because they expose your weaknesses. But that’s exactly why they work.

Here’s What REALLY Happens: Week by Week Breakdown

Week 1: “What did I just sign up for?”

You’ll question every decision that led to this moment. Your legs burn, your chest tightens, and halfway through your first set, you’re gasping like you just ran a marathon.

Your body will scream at you. Your ego will try to negotiate (“maybe 50 burpees is enough?”). Your muscles will ache in places you forgot existed.

But here’s what you need to know: this is the storm before the calm. Push through. It’s temporary.

Week 2: “Okay, maybe I won’t die after all.”

By now, you’ve figured out how to break the 100 reps down. Maybe you’re doing 10 sets of 10. Or 4 sets of 25. You’ve found your rhythm.

You’ll start noticing subtle changes:

Slightly less huffing and puffing

That post-workout buzz hitting harder

Maybe your jeans fit a tiny bit looser

You're building endurance. You're mentally tougher. You’re actually getting better at burpees — and that’s saying something.

Week 3: “Wait… I’m feeling stronger.”

This is where the magic starts.

Your arms look firmer.

Your core? Tighter.

You walk taller, with more confidence.

You’re sleeping better.

Your mood lifts.

It’s not just about the fat you’re burning — it’s the energy you’re creating.

If you’ve ever felt like your get-up-and-go got up and left, this week will feel like a reunion with your old self.

Week 4: “Who even am I right now?”

At this point, it’s no longer a challenge — it’s a habit. You don’t have to think about doing your burpees. You want to.

You’re probably crushing all 100 in less than 15 minutes. You may even start enjoying them (weird, I know).

The results? Visible. Palpable. Real.

12 Hard Truths + Game-Changing Tips From Someone Who Did It

1. You’ll Burn Fat — But Maybe Not Where You Want (At First)

You will drop fat, especially around the belly and chest. But spot reduction isn’t real — your body burns fat based on genetics. However…

New research shows that metabolic activity in fat cells can be increased with full-body movements like burpees.

Bonus Tip: Combine with the Advanced Mitochondrial Formula to help your cells actually make energy and burn fat more efficiently. (More on this below.)

2. You’ll Be Tired — But It’s the Good Kind of Tired

The kind of tired that feels earned. The kind that helps you sleep like a rock.

Speed of Results: Day 3. You’ll crash. Then rebound.

3. You’ll Crave Better Food

Processed junk doesn’t hit the same when you’re working this hard. Your body starts asking for real fuel.

Pros: Cravings for sugar and fried stuff start to fade.

Cons: You may eat more if you’re not mindful.

4. You’ll Get Leaner — Fast

Burpees spike your heart rate and activate afterburn (EPOC), meaning your body keeps torching calories long after your workout.

Speed of Results: Noticeable by day 10–14.

5. Your Core Will Pop

You don’t need crunches. Burpees work your abs better than you think — especially with the plank and jump combo.

6. You’ll Build Muscle Too

Think burpees are just cardio? Nope. Your shoulders, triceps, quads, and glutes will get stronger — and more defined.

7. You’ll Sweat Buckets

Like, “wring your shirt out” levels of sweat. That’s a good sign — your metabolism is firing.

8. You’ll Need to Stretch (Or Regret It)

Tight hips and sore hamstrings come with the territory. Take 5 minutes to stretch after every session. Trust me.

9. You’ll Learn Discipline

It’s not about motivation. It’s about doing it anyway. Even when you’re tired. Even when life’s a mess. That’s where the real transformation happens.

10. You’ll Inspire People Around You

Friends, family, coworkers — someone will ask what you’re doing. And they might join you.

11. You’ll Start Believing In Yourself Again

This challenge isn’t just physical. It’s mental. It’s emotional. And when you prove to yourself that you can do it? You unlock a new version of you.

12. You’ll Want to Keep Going

This doesn’t end after 30 days. You’ll be hooked on the high. On the results. On how alive you feel.

Quick Reality Check: What Burpees Can’t Do Alone

They’re powerful. But they’re not magic.

If your energy’s still crashing midday…

If you’re still struggling to lose fat despite eating clean…

If you feel older than you are…

It’s probably not your fault.

It could be your mitochondria — the “power plants” of your cells — slowing down.

As we age, our cells produce less energy. That’s the root cause of fatigue, weight gain, and that “blah” feeling.

The Fix? Upgrade Your Cells

I stumbled on something that helped me supercharge my workouts and energy levels in just 3 weeks:

Advanced Mitochondrial Formula — “Like Rocket Fuel for Your Cells”

This isn’t an energy drink. It’s not caffeine.

It’s a science-backed formula that helps your cells produce real energy — starting at the root level.

Why it’s a game-changer:

Boosts NAD+ levels by up to 3,000%

Increases fat-burning potential

Improves memory, joint health, and stamina

Helps you feel decades younger

Backed by a 100% money-back guarantee — even if the bottle’s empty

Dr. Frank Shallenberger — a 77-year-old physician with the stamina of a 40-year-old — uses it. And I can honestly say I feel the difference.

Start burpees. Add this. Watch your body and brain transform.

Final Thoughts: Don’t Panic, You’ve Got Options

Doing 100 burpees a day is hard. But it’s also empowering.

It’s not about looking like a fitness model or punishing yourself. It’s about showing up — for yourself.

Even if you miss a day. Even if you modify the reps.

Every time you move, you’re choosing strength over stuckness.

And if you feel like your body’s been failing you? Don’t give up. You’re not broken. You’re not too old. You’re not lazy.

You just need a little help getting your energy back.

And that’s okay.

You’re not alone. You’re not lazy. You just need a little help to get moving — and that’s okay.