Burpees are one of the most effective full body workouts. It’s an intense exercise that combines push-ups and squat jumps.
Burpees can help you improve your strength, endurance, cardio and even cause weight loss. It also helps tone a variety of muscles from your forearms to your calves.
Here are the six movements of the Burpee as it is most commonly done:
- Bend over or squat down and place your hands on the floor in front of you, just outside of your feet.
- Jump both feet back so that you’re now in plank position.
- Drop to a push-up — your chest should touch the floor. You can also drop to your knees here, which makes the impending push-up easier.
- Push up to return to plank position (this can be a strict push-up, a push-up from the knees or not a push-up at all (i.e. just push yourself up from the ground as you would if you weren’t working out) — your choice).
- Jump the feet back in toward the hands.
- Explosively jump into the air, reaching your arms straight overhead.
That’s your Burpee.
Make it easier: If jumping is uncomfortable, step back and forward instead.
Make it harder: Add a pushup only if you can maintain good form.
Go on and give it a go – it’s Burpees time.
Let’s do this.