Straight Outta Lockdown

Posted by BurgerFuel

The B.A.D. (BurgerFuel Athletic Department) basement gym is back up and running and we learned a thing or two during lockdown; how to make Dalgona coffee, a few terrible TikTok dance moves, how to bake sourdough and that you don't need a home gym set-up to work off those extra calories from your daily couch-to-fridge proximity challenges.

Our head coach, Josh, put together a simple 10-minute workout that doesn’t require anything but a bit of determination. It'll elevate your metabolism and burn calories long after you’ve finished training. Yuss.


• 1 step, box or raised platform of some kind

• 1 healthy adult + positive mind-set

• 1 stop watch/Phone timer


Every minute, on the minute, you must perform:

8 x Burpee Box Jumps

(Put your hands on the floor and complete 1 Burpee. Then as you jump out of your burpee, both legs up go straight into your box-jump onto your stepper/box/kerb).

Repeat for 8 repetitions.

Rest for the amount of time left in the minute and repeat again on the next minute, for a total of 10 rounds.

That's 80 Burpee Box Jumps in 10 minutes folks!

And yes, it will hurt.

Disclaimer: This workout is very high intensity and should not be attempted by anyone who has any pre-existing contra-indications or injuries. It combines peripheral heart action (making the heart pump blood to the extremities, both vertically and horizontally) with high intensity interval training to induce E.P.O.C (Excess Post Exercise Oxygen Consumption). It involves spiking the heart rate rapidly and open chain exercises should be treated with caution.