Introduction
Burpees are one of the most popular bodyweight exercises that provide a full-body workout and challenge your cardiovascular endurance, strength, and flexibility. While burpees may seem intimidating at first, they are an effective way to burn fat, build muscle, and boost your energy levels.
In this article, we’ll provide you with a step-by-step guide on how to do burpees, different variations you can try to challenge yourself, common mistakes to avoid, and the benefits of incorporating burpees into your fitness routine. Whether you’re a beginner or a seasoned fitness enthusiast, this guide will help you master the art of burpees and achieve your fitness goals.
A Beginner’s Guide to Burpees: Mastering the Bodyweight Exercise in 5 Easy Steps
If you’re new to burpees, it’s best to start with the basics and gradually work your way up to more advanced variations. Here’s a step-by-step guide on how to do burpees:
Step 1: The Squat Position
Stand with your feet shoulder-width apart and your arms at your sides. Lower yourself into a squatting position by bending your knees and pushing your hips back. Keep your back straight, your chest up, and your weight on your heels.
Step 2: Transition to Plank Position
Place your hands on the floor in front of you and, while keeping your body in a straight line, jump your feet back so that you’re in a plank position. Keep your core engaged, your shoulders over your wrists, and your legs straight.
Step 3: Push-up
Lower your body towards the ground, keeping your elbows close to your sides. Push yourself back up into the plank position.
Step 4: Return to Squat Position
Jump your feet forward, so that your knees are bent and you’re back in the squatting position.
Step 5: Jump
Jump up into the air as high as you can, extending your arms above your head. Land softly on your feet and go back to the starting position. That’s one rep.
Repeat the sequence for a set of repetitions or a specific time duration. To increase the intensity, you can jump higher, do more push-ups, or reduce the rest time between sets.
Challenge Yourself with These 7 Burpee Variations: From Standard to Advanced
Once you’ve mastered the standard burpee, you can try these variations to challenge your body and break out of your fitness rut:
Standard Burpee
The classic burpee as described above.
Burpee with a Push-up
Add a push-up after lowering your body to the ground in the plank position before jumping back to the starting position.
Tuck Jump Burpee
Add a tuck jump after jumping up from the squatting position, bringing your knees up to your chest before landing softly.
Side Plank Burpee
Add a side plank by lifting one arm towards the ceiling and rotating your body to the side before jumping up from the squatting position.
Burpee Box Jump
Jump onto a box or bench after jumping up from the squatting position and then step back down to the plank position.
Single Leg Burpee
Do a standard burpee while balancing on one leg before switching to the other leg for the next rep.
Burpee Broad Jump
Instead of jumping straight up, jump forward as far as you can after landing in the squatting position.
Build Muscle and Burn Fat with Burpees: The Ultimate Full-Body Workout
Burpees work multiple muscle groups – legs, glutes, core, shoulders, and chest – at once, providing a full-body workout that torches calories and strengthens your body. In addition, by incorporating burpees into a high-intensity interval training (HIIT) routine, you can boost your metabolism, improve your cardiovascular endurance, and elevate your mood.
10 Common Burpee Mistakes You Should Avoid: Tips for Proper Form and Technique
Proper form is crucial when doing burpees to prevent injury, maximize your results, and avoid developing bad habits. Here are some common mistakes you should avoid:
Mistake 1: Doing Half Reps
Make sure you go all the way down and up with each rep, completing the entire sequence.
Mistake 2: Arching or Sagging Back
Keep your back straight and avoid rounding your shoulders or bending your lower back.
Mistake 3: Not Engaging Core
Keep your abs tight and your hips in line with your shoulders to engage your core and protect your lower back.
Mistake 4: Landing Too Hard or Soft
Land softly on your feet to absorb the impact and avoid jarring your joints.
Mistake 5: Improper Arm/Hand Positioning
Keep your hands shoulder-width apart and your elbows tucked in as you lower yourself into the push-up position.
Mistake 6: Pushing Up with Shoulders
Use your chest and triceps to push yourself up, without shrugging your shoulders or arching your back.
Mistake 7: Not Jumping High Enough
Jump as high as you can to challenge yourself and improve your explosive power.
Mistake 8: Letting Knees Turn Inward
Keep your knees in line with your toes to prevent knee injuries and improve your balance.
Mistake 9: Rounding Shoulders During Jump
Extend your arms above your head and keep your shoulders relaxed and down as you jump.
Mistake 10: Not Breathing Properly
Breathe in through your nose as you lower yourself to the ground and breathe out through your mouth as you push yourself back up.
The Benefits of Burpees: Why You Should Add this Exercise to Your Fitness Routine
In addition to being a fun and challenging exercise, burpees offer numerous benefits for your health and fitness:
Cardiovascular Benefits
Burpees are an excellent way to improve your cardiovascular endurance, boost your metabolism, and burn calories.
Muscle Strengthening Benefits
Burpees work multiple muscle groups and can help you build strength and endurance throughout your body.
Increased Flexibility and Mobility
By incorporating burpees into your warm-up or cool-down routine, you can improve your range of motion, prevent injuries, and enhance your athletic performance.
Plus size advantage
Since burpees can be done anywhere without any equipment, it’s a great way to make an efficient workout even with limited space and time. It also helps plus size people getting started with their fitness journey.
How to Modify Burpees for Different Fitness Levels: From Low-Impact to HIIT Intensity
Whether you’re new to fitness or a seasoned athlete, you can modify burpees to suit your fitness level and goals. Here are some variations you can try:
Low-Impact Burpees
Instead of jumping, step forward and back from the plank position and squat position.
Elevated Burpees
Put your hands on a raised surface like a bench or a chair, so that you don’t have to lower your body as far down.
Box Step Burpees
Step onto a box instead of jumping to reduce the impact on your joints.
Single Leg Burpees
Do a standard burpee while balancing on one leg to improve your balance and stability.
Jumping Jack Burpees
Instead of jumping straight up, do a jumping jack motion with your arms and legs after landing in the squatting position. This variation increases the cardio intensity of the exercise.
Burpee Workouts for a Stronger Core and Lower Body: Incorporating Cardio and Strength Training
You can use burpees as part of a full-body workout or focus on specific muscle groups. Here are some ideas:
Core-focused Burpee Workouts
Incorporate plank variations, leg lifts, or bicycle crunches into your burpee sequence to target your abs and obliques.
Lower Body-focused Burpee Workouts
Add jump squats, lunges, or leg lifts into your burpee routine to strengthen your glutes, hip flexors, and quads.
Full-Body Burpee Workouts
Combine burpees with other bodyweight exercises like push-ups, mountain climbers, or jumping jacks, for a challenging full-body workout that builds strength, endurance, and cardiovascular health.
Conclusion
Burpees are a versatile, challenging, and rewarding exercise that can help you build muscle, burn fat, and improve your athletic performance. By following the proper form and technique, modifying the exercise as needed, and gradually increasing the intensity, you can achieve your fitness goals and enjoy the many benefits of this full-body workout.