star January challenge
Set yourself today’s task: Do burpees for one minute
With the star-January Challenge you can do something good for yourself in the New Year. The challenge: ten tasks on ten consecutive days. Are you there?
More time for family and friends, feeling better about your body, living healthier: There are many reasons to break old habits – and establish new ones. It provides ideas and motivation star-January Challenge: For ten consecutive days in January you can dedicate yourself to a task set by us every day. And who knows – maybe the daily challenge will become a new, beloved habit that you can use to do something good for yourself in the new year?
Are you there? We would be happy about that. Today’s task requires the whole body: Do burpees for a minute.
If you want to work up a sweat at the beginning of the year, burpees are a good idea. The exercise is a combination of push-ups and high-stretch jumps and is part of almost every HIIT workout (high-intensity interval training).
Because burpees are tough – but they are good for the body for various reasons. You train several muscle groups at the same time, the cardiovascular system gets going, strength endurance improves and fat burning is boosted. The exercise also promotes speed and coordination.
Our challenge for them star-Readers therefore: do burpees for at least a minute. Immediately after getting up, before lunch or whenever it fits into your everyday life. But be careful, don’t overwhelm yourself! There are easier versions for beginners at the end of this text.
Step by step: This is how burpees work
- Lie on your stomach, preferably with a sports mat as a base, and look towards the floor. The hands are placed next to the body at chest height.
- Next, forcefully push yourself up into a push-up position. The hands and toes are on the mat, arms and legs stretched, knees in the air. From there, jump into a squat with your legs.
- From this position, perform a stretch jump with your arms pointing upwards. You can stretch your hands in the air or place them behind your head.
- Then squat back down. Hands back on the mat, one foot at a time backwards and then briefly placed on your stomach.
- Back in the starting position, repeat the movement sequence. Until a minute is up or as long as you can.
Sounds tiring? It is too. But burpees are worth it. Legs, buttocks and back are strengthened by the explosive jumps. But your arms, shoulders and chest also have to work when you push your body up. The entire core as well as the abdomen and hip flexors are also activated. Hardly any other exercise covers so many areas.
Fitness exercise can be flexibly adapted
Important: There is not just one way to do the exercise correctly. It can be modified in various ways. If you don’t want to start lying down, you can start with a hip-width stance, move from there to a lying position and continue the process. Or just start with the jump.
For beginners, it is advisable to first train the individual components (push-ups, squats or squats, stretch jumps). When doing the classic burpee, you lie on your stomach for a moment and push yourself up from there. Advanced users can also incorporate proper push-ups instead, without their stomach coming into contact with the floor. The height of the jump as well as the speed can be flexibly adjusted.
The previous challenges at a glance:
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Source: Stern
I am Pierce Boyd, a driven and ambitious professional working in the news industry. I have been writing for 24 Hours Worlds for over five years, specializing in sports section coverage. During my tenure at the publication, I have built an impressive portfolio of articles that has earned me a reputation as an experienced journalist and content creator.
