The Burpee Habit: Conclusion

Stephanie Cansian
2 min readJan 31, 2022
A woman in blue pants and a pink shirt in a push up position. Is she doing a burpee? Does it matter?
Photo by Conscious Design on Unsplash

I’m now a statistic, just another person who has achieved an impossible dream.

I went from five burpees to 100… which is a 2000% YOY increase.

As a business person, I look at that number and ask for the math. Where’s the trick? How is that sort of return even remotely possible?

As someone who has done the impossible, it’s very simple: I worked SMART:

Specific, Measurable, Attainable, Relevant, and Time-Bound.

I set a specific goal of doing 100 burpees in a row. I also created some mini-milestone goals leading up to that point to keep me motivated and challenged.

I measured how many burpees I was doing daily and had adopted a proven blueprint to progress. According to my spreadsheet, I have done 8683 burpees as of this morning.

In order to decide if my goal was even attainable, I looked at my habits to see what I could change that would give me a better chance of hitting my goal. Changing the way I ate helped me drop 25 pounds.

Because I coach on small changes done consistently, I documented my progress on my Instagram so that people could follow along. It was relevant to show that my process works.

I time-bound myself to one year because it was far enough away to prepare but not long enough for me to get distracted by other goals.

Then I took all of that knowledge and those lessons and turned them into:

  1. Medium articles
  2. a tiny book (available for pre-order through my Ko-Fi)
  3. a free burpee planner
  4. an undeniable living example in public view

But what, by far, is the biggest takeaway of the last year?

It’s this:

The impossible is possible if you permit yourself to achieve it.



Stephanie Cansian

Content creator and copywriter for the coolest people on earth. This space is dedicated to professional development. If you like what I write, let’s chat!