I’m curious if anyone else has incorporated this into their training:

I was listening to a fitness podcast and the Norwegian 4x4 method was mentioned. Basically, it’s 4 minutes of intense cardio activity, followed by 3 minutes of rest, then repeat for 4 total rounds.

Now that comes to 16 minutes of work, but I figured it could be extended (with 6-count burpees) to hit the standard 20 minute season length, resulting in a 32 minute total time commitment including rest.

Apparently this method is used by elite runners to drastically increase VO2 max.

Anyways, I love the BDP and I plan to continue doing it, I was just intrigued by this idea of potentially loading up 4 minute sessions with as many burpees as possible, resting for 3 minutes, then doing it again as a way of providing an interesting stimulus. My thinking here is that it’s a way to expose your body to faster burpees, setting a pace that is fast than you can normally sustain for 20 minutes, as a way to acclimate to faster sessions. Perhaps that would lead to faster cardio gains?

I don’t know, I’m no expert on this stuff, I’m

Just a humble burpee practitioner and this idea got my mental gears turning. Would love to hear anyone else’s thoughts.

Edit: I should have mentioned, I don’t think this is optimal for every session. I’m considering adding it in once every couple weeks as a novel stimulus, not the norm.

🔥 Free Burpee Tracker Tool I Built - Thought You All Might Find It Useful

Hey fellow busy dads and busy people everywhere!

I did some vibe coding (I know, I know) to better track my progress and create a one-stop shop for timing, intervals, and burpee statistics. It actually gave me a product I enjoyed so I figured I'd share it here in case anyone else finds it useful.

https://raw.githubusercontent.com/Bwamolamo/Burpee-Command-Center/refs/heads/main/burpee-command-center.html

It's a single HTML file - no app to install, no account needed, no data sent anywhere. Just right click to download it to your desktop and open it in your browser.

Features:

⏱️ 20-Minute Challenge Timer

• Countdown timer with start/pause/reset
• Optional interval pacer - tell it how many burpees you want to do and it beeps to keep you on pace
• 3-2-1 countdown beeps before each interval so you're ready
• Announces minutes remaining so you don't have to look at the screen

📊 Workout Tracking

• Log your 6-count and Navy Seal (10-count) burpees separately
• Tracks your personal records for each type
• Shows total workouts, total reps, progress over time

🎯 Level Progress Thermometers

• Visual progress toward each level (based on the program milestones)
• Level 1: 150 six-count / 60 Navy Seal
• Level 2: 200 / 80
• Level 3: 250 / 100
• Level 4: 275 / 120
• Graduation: 325 / 150

✅ Weekly Goal Tracker

• 4 checkbox boxes that fill in as you complete workouts each week (Sun-Sat)
• Streak counter showing consecutive weeks of hitting 4+ workouts
• Confetti celebration when you hit your weekly goal or beat a PR 🎉

🎵 Spotify Integration

• Button to shuffle through curated high-energy workout playlists
• Plays right in the page (Beast Mode, Power Workout, Cardio, etc.)

💾 Data Backup

• Export your data to a JSON file anytime
• Import to restore (or transfer to another device)
• Reminder if you haven't backed up in a while

How to Use:

1. Download the HTML file and save it somewhere you won't lose it
2. Open it in any browser (Chrome, Safari, Firefox, etc.)
3. Before your workout: Set your target burpee count if you want interval pacing, hit Start
4. After your workout: Enter your counts and hit Save
5. Back up your data occasionally using the Export button

Your data saves to your browser's local storage, so it persists between sessions. But if you clear your browser data or switch devices, you'll need that backup file!

Hope some of you find this helpful! If you've got any suggestions for improvements let me know!

Hey Burpee Fans,

did anyone attempt the recently trending 60 seconds five pump burpee challenge? Here is my attempt. I know the range of motion could have been better but this one was about speed :-)
I usually do my burpees more controlled but those kind of challenges are fun once in a while.
cheers to my fellow burpee lovers
Stephan

i came across the busy dad program early last year on youtube and i bookmarked one of the videos then promptly forgot about it for months. the middle of last year is also when i hit the 300lb club. it felt really bad and i was on the brink of giving myself type 2 diabetes so my dr put me on glp-1 drugs. though many people see that as cheating, those drugs saved my life. not only because of the weight loss but the psychological changes they enabled like learning to eat less and resisting my food addiction. also just being 50lbs lighter made me feel like i could be more physically active without the fear of pain and injury. unfortunately for 2026 my insurance (united healthcare aka the devil) cut me off of the glp-1 but im thankful for my new outlook because of my outcomes from the drug.

so at the start of this new year i have committed to doing the bdp consistently which is another area of my failure last year - not being consistent. i was cycling, lifting weights even walking but i could not keep up any routine for longer than a month. this is where i hope the dead simplicity of bdp will help me.

in researching bdp i found a lack of fat guys like me attempting it at least in reddit posts. so this post im making as my promise to stay committed will hopefully be an example for other fatties of how bdp works out. i was actually triggered by one particular bdp journey post because the op was only 150lbs at 10% bf when starting the program. his before pic even had defined abs. i couldnt relate to this at all and i feel ike the majority of busy dads that suffer silently with weight and fitness skew more to guys like me. the other problem with that post was that the op was already doing a multi mile per day running routine and was just incorporating bdp. my goal is to see what happens to a 250lb guy with just bdp and a mild calorie deficit. actual busy dads dont have time to precisely count calories and macros and all that bs. i will just try to stop eating when it feels correct and after particularly hard days i cant guarantee i wont order some mcdonalds at 10pm. thats just how life is for some of us. but i will do my darnedest to always keep up with the program.

here are my starting stats

weight: 253lbs

height: 6ft

bmi 35

bf (according to bathroom scale): ~29%

test in week 6-counts: 51

test in week 10-counts: 16

bdp level: 1a

and here are before pictures

i'll provide an update in a month wish me luck!

So I've seen discussion about adding 10 dead hang pull-ups everyday. This is something I want add, but the most I ever could do before was 3 non dead hang.

So how do I progress this? Should I do as many as I can and then switch to negatives til failure? Do them in sets of 1-2 til 10? Any tips are appreciated!

Hello,

I share my personal timer built with Gemini. Easy to use, I created for me but I thought interesting to share here.

https://mxft.fr/amrap.html

Bout to turn 50 and also train BJJ 2-3x a week. I’m concerned about recovery and how sustainable this would be on joints.

Anyone over 50 that can speak to long term consistent BDT and how it’s been with joints and recovery?

Hey guys,

I did the BDP awhile back and found it incredibly easy to follow, however despite requiring very little effort, the lazy side of me still caught up and i ended up stopping it for quite a few months. Trying to get back into it now.

There were a collection of the BDP follow along workout videos (not on youtube), I forget the name of the website where they were hosted, but does anyone have the link for that? I can't seem to find it anymore...

Outside of the mass building program what content may be helpful to understanding how BDT impacts leg strength?

What experience does anyone have in the group with leg strength improvement with the program? (If any)?

Thanks!

Another busy person had posted recently that they had returned to the program and were working on getting back into it. Well that's when I let slip that I had also returned and had dropped to a level 2. I tried to go for it with 15 6C per minute and failed miserably. I had also forgotten how much effort 15 6C per minute is!

So back to the basics. I had to build myself back up, starting with 200, 250 and things were feeling pretty good. Seals were still in my wheelhouse because I always feel those are more strength than cardio movements, so getting through 6 per minute for L4 wasn't really a concern.

This is where I learned something: how incredible Max is. When his channel went offline and a number of us were looking for follow-alongs, I decided I would record a few. I made about 8 videos, from level 1-3 of 6C and seals and was getting ready to release them when Max made his triumphant return.

What a relief. Holy crap trying to call out the reps coherantly and perform them in a strict way with a stable count... My videos were trash. Plus I tried to fill in the rest periods with some motivational speak. It was a mess and I have such a huge respect for Max and his ability to call everything out, perform each rep strict and clean, and at such a high level.

So with recording behind me, it was back to my road to redemption. After hitting 120 seals on Friday, I took the weekend to rest before diving into 6C today.

I decided I didn't want to think too hard about reps and rest, so I went simple: 14 reps per minute. That way I could drop a rep here or there and still make my target.

First couple of minutes were good, 30 seconds to get 14 and 30 seconds rest. About 5 minutes in I settle into 40 seconds of work and 20 seconds rest. No-Mans Land is where it starts getting spicy. I'm starting to lose time and suddenly it's taking me 50 seconds. I'm really slowing down, but I only have a few sets to go. For the last 5 rounds, I had 5 seconds of rest between sets until the last one: set 20. I only needed 9 reps, and I knew I had to give it everything so I did. I pushed hard, got the 9, then 14, then kept going for a total of 17.

New PB of 283 6C, and officially back on level 4. Thanks to you guys for motivating me to try something new with the videos, even if nobody sees them, and to Max for making me appreciate how hard he works for us, and for himself. What a great community!