How to do a Burpee: A Step-by-Step Guide for All Fitness Levels

If you’re looking for an exercise that can help you burn calories, improve your cardiovascular health, and tone your entire body, burpees might be just what you need. This popular exercise has been around for decades, and for good reason: it’s a highly effective full-body workout that requires no equipment and can be adapted to suit any fitness level. In this article, we’ll show you how to do a burpee correctly, provide modified versions for beginners, highlight different types of burpees, discuss the benefits of this exercise and common mistakes to avoid. Let’s get started!

Instructional: How to do a Burpee

A burpee can be broken down into five simple steps:

Begin in a standing position with your feet shoulder-width apart and your arms at your sides. Your knees should be slightly bent.
Lower your body into a squatting position, placing your hands on the floor in front of you, just outside of your feet. Be sure to keep your weight on your heels and your core engaged.
Jump your feet back behind you into a plank position, keeping your arms extended.
Jump your feet back to the starting position, directly behind your hands.
Jump up into the air, reaching your arms overhead and landing softly on your feet.

When doing a burpee, make sure to keep your movements smooth and controlled, and avoid any jerking or bouncing motions. Remember to exhale as you jump your feet back and inhale as you jump back up.

It’s also important to maintain proper posture during the exercise. Keep your back straight and your shoulders down throughout the movement, engaging your core to help stabilize your body. Avoid letting your lower back drop or your hips sag.

If you’re new to burpees, start with a few repetitions of this exercise and work your way up to more repetitions and sets as you build strength and endurance.

Beginner-Friendly: Modified versions of the Burpee

If traditional burpees are too challenging at first, don’t worry! There are several modified versions you can try until you build up to the full exercise. Here are three beginner-friendly burpee modifications:

Step back burpee: Instead of jumping your feet back into a plank position, step one foot back at a time, then step forward again before jumping up.
On-the-wall burpee: Stand facing a wall and place your hands on the wall. Lower yourself into a squat position, followed by a push-up against the wall. Stand up and jump, reaching your arms overhead.
Box Jump Burpee: Stand in front of a sturdy box or step that’s about knee-height. Jump onto the box, then jump back down and perform a regular burpee.

As you get more comfortable with these modified versions, you can gradually work your way up to the full exercise.

Variations: Different Types of Burpees

Once you’ve mastered the basics, you can try mixing up your routine with different types of burpees. Here are three variations to try:

Tuck Jump Burpee: Perform a regular burpee, but add a tuck jump at the end by jumping and pulling your knees up to your chest.
Jackknife Burpee: Start in a plank position with your hands on the floor and your feet on a towel. Slide your feet up towards your hands and jump up, as you would with a regular burpee.
One-Legged Burpee: Perform a regular burpee, but jump and land on one leg. Alternate legs with each repetition.

By varying your burpee routine, you’ll engage different muscle groups and keep your workout interesting.

Benefits: Why Should You Do Burpees?

Burpees are a highly effective exercise that offer a variety of benefits for your body and overall fitness:

Burn calories: Burpees are a high-intensity exercise that can help you burn calories and fat.
Cardiovascular health: Burpees can help improve your cardiovascular health by getting your heart rate up.
Muscle strength: Burpees work several muscle groups including your legs, core, arms, and chest.
No equipment needed: Burpees require no equipment, making them a convenient exercise you can do anywhere.

By incorporating burpees into your fitness routine, you’ll be on your way to better health and a stronger body.

Common Mistakes: What to Avoid When Doing Burpees

While burpees are a relatively simple exercise, it’s important to avoid common mistakes to maximize their effectiveness and prevent injury. Here are three common mistakes and how to avoid them:

Improper form: Make sure to keep your back straight and your shoulders down throughout the movement. Avoid letting your lower back drop or your hips sag.
Too fast: Don’t rush through your burpees. Take the time to perform each rep with proper form and control.
Not breathing properly: Remember to exhale as you jump your feet back into a plank position and inhale as you jump back up. Proper breathing will help you get the most out of this exercise.

By avoiding these mistakes, you’ll be able to perform better and see results more quickly.

Conclusion

Burpees are a challenging exercise that offer a wide range of benefits for your body and overall fitness. By following our step-by-step guide and incorporating modified versions and different types of burpees into your routine, you’ll be on your way to a stronger, leaner body. Remember to focus on correct form and breathing, starting slowly and avoiding common mistakes to stay safe and get the most out of this exercise.