If there’s one exercise that epitomizes the essence of functional fitness, it’s the burpee. This simple yet powerful movement packs a punch, delivering a full-body workout in just a few seconds. Whether you’re looking to build strength, improve cardiovascular endurance, or burn calories, the burpee has got you covered. But don’t be fooled by its simplicity—no one ever fully masters the burpee as it can be changed in so many ways to adjust the difficulty and challenge athletes and beginners alike. The burpee is a safe and natural movement, combining elements of strength, agility, and conditioning that are essential for overall fitness. Let’s break down why the burpee should be a staple in your workout routine and how you can perform it safely and effectively.
How to Perform the Burpee Correctly
Follow these steps to nail the burpee with perfect form:
- Start in a Standing Position: Stand tall with your feet shoulder-width apart and your arms by your sides.
- Reach Down And Place Your Hands on the Ground: Lower your body to the floor, placing your hands on the ground in front of you, just outside of your feet.
- Send Your Feet Back And Chest Down: Jump or step your feet back and lower your chest down to the floor. Chest and thighs should touch with the ground.
- Push Your Body Up: Push back up off the ground. Depending on the style of style, this could be in a strict push-up fashion, or by raising your hips for speed or efficiency.
- Jump Your Feet Back to Your Hands: Jump or step your feet back toward your hands, then stand tall.
- Jump: Finish the burpee by jumping and putting your arms overhead. Clapping is optional, but it’s fun.
- Repeat: Land and repeat, maintaining a steady rhythm.
Watch This Video
Watch this video for a demonstration of the burpee.
How To Modify The Burpee To Your Fitness Level
The burpee is a highly effective exercise, and incredibly versatile for all fitness levels. Consider the following modifications based on where you are in your fitness journey:
- No Push-Up: If you are new to fitness, or struggle with the upper body push off of the floor, consider omitting the push-up. Once your hands touch the floor, step/jump your feet back into a plank position, then return to the standing position. This is often referred to as a Frog Hop or Up Down.
- Strict Push-Up: If you are trying to increase upper body strength, consider performing a strict push-up during the burpee. Kick your feet back into a plank position making a straight line from your head to your heels. Maintain a rigid body, lowering your chest to the ground without letting your hips sag. Push your chest up, returning to the plank position before jumping to your feet.
- Go Faster, Get Creative: If you are very efficient with burpees, consider just going faster or even adding another element to the movement. Burpee then jump high and touch a target. Burpee the jump on or over a box. Burpee here, then run over there and burpee, back and forth for X amount of time. You're only limited by your imagination.
How to Get Started With the Burpee
Ready to incorporate burpees into your workout? Here’s a quick and effective routine to get you started:
- Warm-Up: 5 minutes of dynamic stretching and light cardio (jumping jacks, high knees, or jogging in place).
- Burpee Workout: Perform 3 rounds of the following:some text
- 10 Burpees (modify by removing the push-up if needed)
- 20 Bodyweight Squats
- 30-Second Plank Hold
- Cool Down: 5-10 minutes of stretching, focusing on your hips, legs, and shoulders.
Conclusion
The burpee is one of the most efficient and effective exercises you can do, providing a full-body workout that challenges your strength, endurance, and agility. Ready to take your burpees to the next level? Join us for a "Free No-Sweat Intro" session, where our expert coaches will guide you through the proper technique and help you integrate burpees into your training regimen. Click here to book your session today!
