The Origin
The Humane Burpee was created by strength coach Dan John as a smarter alternative to traditional high-rep burpees.
Instead of grinding through endless reps until form breaks down, this workout uses a descending ladder format that helps you maintain intensity and proper technique.
The name "humane" reflects Dan's philosophy: getting great results without destroying yourself in the process.
As he says, "pretty good is a lot better than nothing" - this workout delivers maximum benefit in minimum time.
The Workout
The Humane Burpee combines three fundamental movements in a descending ladder format.
Each round consists of 15 kettlebell swings, followed by goblet squats and push-ups that decrease in reps: 5-4-3-2-1.
This means you perform 5 rounds total, with the squats and push-ups getting easier as you fatigue while the swings stay constant.
The structure keeps quality high throughout the session while building both strength and conditioning.
Program Overview
- Duration: 4-6 minutes (standard) or 10-20 minutes (extended)
- Frequency: 2-3 days per week
- Equipment: One kettlebell
- Format: Descending ladder (5-4-3-2-1 or 10-9-8-7-6-5-4-3-2-1)
- Rest: As needed between rounds
- Weight selection: Use weight you can goblet squat for 10-15 reps
Training Variations
Standard Humane Burpee (4-6 minutes)
Each round consists of:
- 15 Kettlebell Swings
- Goblet Squats (descending: 5-4-3-2-1)
- Push-Ups (descending: 5-4-3-2-1)
Complete 5 rounds total, resting as needed between rounds.
Extended Humane Burpee (10-20 minutes)
Same structure but with a longer descending ladder:
- 15 Kettlebell Swings (constant)
- Goblet Squats (descending: 10-9-8-7-6-5-4-3-2-1)
- Push-Ups (descending: 10-9-8-7-6-5-4-3-2-1)
Complete 10 rounds total, resting as needed between rounds.
How to Execute
Round 1:
- 15 Kettlebell Swings
- 5 Goblet Squats
- 5 Push-Ups
- Rest as needed
Round 2:
- 15 Kettlebell Swings
- 4 Goblet Squats
- 4 Push-Ups
- Rest as needed
Continue pattern through rounds 3 (3 reps), 4 (2 reps), and 5 (1 rep).
Key Points:
- Maintain quality movement patterns throughout
- The descending reps help you preserve form as you fatigue
- Swings stay constant to maintain power output
- Rest between rounds as needed to recover
- Track total time to completion
Why It Works
The descending ladder format is brilliant for several reasons.
First, it keeps your form clean - you're not grinding through high reps when you're exhausted.
Second, the constant 15 swings per round maintain power development throughout the workout.
Third, the decreasing squats and push-ups give you a psychological boost as the rounds get "easier."
Finally, the entire workout fits into 4-20 minutes, making it perfect for time-crunched training days.
Programming Tips
- Start with standard - master the 5-round version before trying extended
- Track time - record how long each session takes to monitor progress
- Focus on quality - the workout is designed to maintain good form
- Use appropriate weight - should feel challenging but not limit your squat depth
- Rest intelligently - take breaks between rounds to preserve power on swings
- Frequency - 2-3 times per week works well, avoid doing this daily
Success Tips
- Breathing - establish rhythm during swings and squats
- Pacing - don't sprint the early rounds, maintain consistent quality
- Form first - technique matters more than speed
- Progressive loading - increase kettlebell weight gradually over time
- Recovery - allow at least one day between sessions
- Complement other training - pairs well with strength-focused programs
Comparison to Traditional Burpees
Unlike traditional burpees that often devolve into sloppy, exhausting slogs, the Humane Burpee maintains quality throughout.
The descending ladder prevents you from hitting failure while the 15 constant swings build explosive power.
You get better conditioning results in less time with lower injury risk.
This is strength training intelligence: maximum output with minimal breakdown.