How to Perform (and Improve) the 3-Minute Burpee Test

A simple benchmark that measures strength, conditioning, and pacing.

The 3-minute burpee test is one of the most efficient ways to assess high-intensity performance. It combines aerobic power, full-body movement, and repeatable effort — no equipment needed. Just a timer and consistent form.

What This Test Measures

🫀 Cardiovascular Endurance

Sustained output over the full three minutes.

🔁 Movement Efficiency

How well you transition between positions under fatigue.

💪 Strength and Power

Controlled descent to the floor, and a strong return to standing.

🧠 Mental Resilience

Can you hold your pace when fatigue sets in?

VBC Results

In our last round, the average VBC athlete completed 53 burpees, a number that exceeds the international performance standard across most age groups.

That number reflects consistent training and a community that shows up with intent.Whether your score is 30, 50, or 70 — progress is always measured against your own baseline.

Why We Repeat This Test

We don’t guess improvement. We measure it.

• Creates a clear performance baseline

• Easy to repeat every few months

• Tracks progress in conditioning

• Builds motivation and consistency

• Highlights strengths and training gaps

This test fits naturally into our structured programming and helps athletes better understand their pacing and capacity.

How to Perform the Test

1. Set a timer for 3 minutes

2. Complete as many chest-to-floor burpees as possible

3. Count only clean reps

4. Record your number and retest in 4–8 weeks

Movement standards:

• Chest touches the floor

• Stand tall at the top

• Small jump = optional based on your ability

• Breathe with control and move consistently

Training for the Test

You can improve by working on:

• Pacing strategies

• Cleaner transitions between reps

• Strengthening push-ups and squats

• Interval training (like in our Bootcamp or GRIT classes)

These elements transfer directly into your weekly workouts.

Final Takeaway

The 3-minute burpee test is simple, repeatable, and powerful — but it’s only one piece of the picture.

Use it to track your progress, understand your capacity, and guide your training. Then come back stronger next time.

Want to Train for This With a Coach?

Join us for a 2-week trial — full access to our structured programming, supportive coaches, and classes that help you improve steadily.

👉 Start Your Trial