Fitness is often viewed as a rigid routine, but it can be remarkably adaptable. Take the journey of Max Edwards, known as Busy Dad Training on YouTube. Like many, Max initially committed to long, heavy lifting sessions at the gym. However, when fatherhood and lockdowns disrupted his routine, he had to rethink his approach to fitness.
Faced with limited time and no access to equipment, Max shifted to a more minimalist fitness routine. Gone were the 90-minute sessions; instead, he concentrated on two variations of burpees, practicing them four times a week.
Max describes this six-month period of tailored training as life-changing: “For five years, I’ve trained for no more than 80 minutes a week.” At the heart of his routine was the Navy SEAL burpee.
What Is a Navy SEAL Burpee?
The Navy SEAL burpee is a challenging twist on the classic burpee, incorporating multiple push-ups within each repetition. This variation intensifies the workout by engaging the chest, shoulders, and triceps while keeping your heart rate elevated.
How to Perform Navy SEAL Burpees
- Begin in a standing position with your feet shoulder-width apart.
- Crouch down and place your hands on the ground.
- Jump your feet back to enter a high plank position.
- Perform a push-up (chest should touch the floor).
- At the top of the push-up, draw your right knee to your right elbow, then return to plank.
- Complete another push-up.
- Bring your left knee to your left elbow and return to plank.
- Perform a third push-up.
- Jump your feet forward to your hands.
- Stand up or finish with a jump.
Integrating Navy SEAL Burpees into Your Routine
On his Navy SEAL burpee days, Max engages in a 20-minute AMRAP (as many reps as possible), aiming to surpass his previous record with each session.
“During a Navy SEAL training session, I focus on performing as many burpees as possible within 20 minutes,” he explains. “In the next workout, I strive to improve upon my previous count.”
Currently, Max can complete 135 Navy SEAL burpees in 20 minutes. However, you don’t have to aim for such numbers to benefit. Start with a 10-20 minute AMRAP, keep track of your total reps, and progressively seek improvement.
Focus on:
- Maintaining a steady pace
- Executing clean, efficient repetitions
- Beating your previous score, even if it’s just by a few reps
Max Edwards exemplifies the idea that consistent, time-efficient workouts can yield impressive results—even within a hectic lifestyle.
Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post-graduate diploma in Sports Performance Nutrition and before joining Men’s Health, she was a nutritionist, fitness writer, and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters, and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.
