Humane Burpee Protocol

Created by: Dan John

Overview:

The Humane Burpee is a quick, scalable kettlebell complex designed by Dan John. It blends kettlebell swings, goblet squats, and push-ups into an intense, time-efficient conditioning circuit.

Structure:

• 15 swings → 5 goblet squats → 5 push-ups
• 15 swings → 4 goblet squats → 4 push-ups
• 15 swings → 3 goblet squats → 3 push-ups
• 15 swings → 2 goblet squats → 2 push-ups
• 15 swings → 1 goblet squat → 1 push-up

Total Work:

• 75 swings
• 15 goblet squats
• 15 push-ups
• Approx. 3–4 minutes (if continuous with good form)

Benefits:

• Efficient full-body conditioning
• Builds strength, endurance, and cardiovascular capacity
• Minimal equipment, minimal time
• Scalable to different fitness levels

Advice:

• Maintain clean form throughout. Don’t chase speed at the expense of technique.
• Scale by adjusting the ladder (e.g., 3 to 1 for beginners or 10 to 1 for advanced).
• You can vary the push/squat combo with alternative exercises like mountain climbers, Turkish get-ups, or horn walks.
• For a more demanding training session, you can also complete multiple rounds of the HBP, resting a few minutes after completing each.