How to do Burpees
Introduction:
Burpees are the ultimate full-body exercise, combining strength, cardio, and agility into one dynamic movement. Loved and loathed in equal measure, burpees are a staple in CrossFit workouts and high-intensity interval training (HIIT) circuits for their effectiveness in torching calories and building endurance. Whether you’re a beginner looking to kickstart your fitness journey or an intermediate athlete aiming to level up, mastering the burpee will push your limits and transform your body. In this guide, we’ll delve into the intricacies of the burpee, providing step-by-step instructions, essential equipment, scaling options, common mistakes to avoid, and the myriad benefits of incorporating this versatile exercise into your routine.
Steps in the Burpee movement
- Starting Position: Begin in a standing position with your feet shoulder-width apart and arms by your sides.
- Squat Down: Lower your body into a squat position, bending your knees and placing your hands on the ground in front of you.
- Kick Back: Kick your feet back behind you, landing in a plank position with your arms extended, hands shoulder-width apart, and body in a straight line from head to heels.
- Lower Chest to Ground: Lower your chest to the ground by bending your elbows, keeping them close to your sides.
- Push Up: Push yourself back up to the plank position by extending your arms.
- Jump Forward: Jump your feet back towards your hands, returning to the squat position.
- Jump Up: Explosively jump upwards, reaching your arms overhead.
- Land and Repeat: Land softly and immediately transition into the next repetition, flowing from one movement to the next with fluidity and control.
What Equipment is needed
- No equipment necessary: Burpees can be performed anywhere, anytime, without the need for any equipment. All you need is your body and enough space to move freely.
Check out the Equipment subsite for more tools, tips, and inspiration.
Scaling Options:
To gradually build strength and proficiency, consider the following scaling options:
- Modified burpees: Perform a modified version of the burpee by stepping back and stepping up instead of jumping, reducing the impact on your joints.
- Half burpees: Skip the push-up portion of the burpee and focus on the squat thrust and jump to make the exercise easier.
- Elevated burpees: Perform burpees with your hands elevated on a bench or step to reduce the range of motion and make the exercise less challenging.
Common Mistakes to Avoid:
- Incorrect form: Maintain proper form throughout the movement, keeping your back flat, core engaged, and chest lifted to prevent strain on your lower back and shoulders.
- Skipping the push-up: Ensure you perform a full push-up at the bottom of the movement to engage the chest, shoulders, and triceps and maximize the benefits of the exercise.
- Rushing through the reps: Focus on quality over quantity, performing each repetition with control and intention to avoid sacrificing form and risking injury.
Benefits of the Movement:
- Full-body workout: Targets multiple muscle groups simultaneously, including the chest, shoulders, arms, core, and legs, for a comprehensive full-body workout.
- Cardiovascular conditioning: Elevates heart rate and improves cardiovascular endurance, making it an effective exercise for burning calories and boosting stamina.
- Functional fitness: Mimics real-life movements like squatting, pushing, and jumping, improving overall functional strength and agility.
Which Muscles Are Worked:
During this exercise, the following muscle groups are engaged:
- Primary Muscles: Chest, shoulders, arms, quadriceps
- Secondary Muscles: Core, back, glutes, hamstrings
Alternative Similar Movements:
If you’re seeking variation or targeting specific muscle groups, consider incorporating these alternative exercises:
- Squat thrusts
- Mountain climbers
- Jump squats
Q&A
How to do a burpee correctly? To do a burpee correctly, follow these steps: start in a standing position, squat down and place your hands on the ground, kick your feet back to a plank position, do a push-up, jump your feet back to your hands, and jump up with your arms overhead.
Is 20 burpees a day enough? Doing 20 burpees a day can be a great addition to your routine, providing a quick, effective workout. It can help maintain fitness levels and improve endurance over time.
What will 30 burpees a day do? Doing 30 burpees a day will significantly boost your cardiovascular fitness, build strength, and burn calories. It’s a great way to challenge your body and see improvements in overall fitness.
How long should a beginner do burpees? Beginners should start with sets they can manage, such as 5-10 burpees, and gradually increase the number as their strength and endurance improve. Aim for a few sets spread throughout the workout.
Will 100 burpees a day burn fat? Yes, doing 100 burpees a day can help burn fat due to the high intensity and calorie-burning nature of the exercise. However, diet and overall activity level also play crucial roles in fat loss.
What happens if you do 10 burpees every day? Doing 10 burpees every day will improve your cardiovascular fitness, build muscle strength, and increase endurance. It’s a simple but effective way to stay active.
How much does 20 burpees burn? The number of calories burned doing 20 burpees varies based on factors like weight and intensity, but on average, you can burn around 10-15 calories per minute.
Why are burpees so hard? Burpees are hard because they engage multiple muscle groups and require both strength and cardiovascular endurance. They challenge your body in several ways, making them an effective but demanding exercise.
How many Navy Seal burpees a day? Navy Seal burpees are more advanced and challenging. Start with a manageable number, such as 10-15, and increase gradually as you build strength and endurance.
What are 3 common mistakes when doing a burpee? Three common mistakes are: skipping the push-up, not jumping high enough, and losing form by not keeping the core engaged. Focus on proper technique to avoid these errors.
Why can’t I do a burpee? You might struggle with burpees due to a lack of strength or endurance. Start with modified or half burpees and gradually progress to the full movement as you build fitness.
Do burpees count as pushups? Yes, burpees include a push-up as part of the movement, so they do count as push-ups. They also incorporate other movements, making them a full-body exercise.
Why do I hate burpees so much? Burpees are intense and require a lot of energy, which can make them feel particularly challenging. Their high-intensity nature is why many people find them tough.
Is it safe to do burpees every day? It’s generally safe to do burpees every day if you use proper form and listen to your body. However, it’s also important to allow time for rest and recovery to avoid overtraining.
Do burpees make you fit? Yes, burpees can make you fit by improving cardiovascular health, building muscle strength, and increasing endurance. They are a comprehensive exercise that benefits overall fitness.
Conclusion:
Mastering the burpee is a testament to your grit, determination, and resilience. Incorporate this high-intensity exercise into your training routine to elevate your fitness level, challenge your limits, and unleash your inner athlete. So, lace up your shoes, embrace the burn, and let the burpees transform your body and mind one rep at a time!