A FIT30 EXERCISE
Burpees
A Burpee is a full-body exercise that combines a squat, a push-up, and a jump. It is a compound exercise that targets multiple muscle groups and is commonly used as a cardio and strength training exercise.
HOW TO
How do I do Burpees?
- Start by standing with your feet shoulder-width apart
- Lower your body into a squat position, placing your hands on the ground in front of you
- Kick your feet back into a plank position, keeping your body straight
- Lower your chest to the ground in a push-up position
- Push back up and jump your feet back towards your hands
- Stand up and jump into the air with your hands above your head
- Land and repeat the movement
- Bring your feet back towards your hands, into the squat position
- Jump up and raise your arms overhead
- Return to the starting position, and repeat
TIPS
What are some tips for Burpees?
- Break down the burpee into sequential steps: squat down, kick feet back to plank, perform a push-up (optional), bring feet back in, and jump explosively
- Tighten your core throughout the entire movement to maintain stability and protect your lower back
- Keep your spine in a neutral position, especially during the plank and push-up phases; avoid overarching or rounding your back
- When jumping back in or up, land softly with bent knees to reduce impact on your joints
- Adjust the speed of your burpees based on your fitness level.; beginners may start with a slower pace and progress to a faster one
- Coordinate your breath with the movements. Inhale during the descent, exhale during the push-up, and inhale again as you jump
- Place your hands shoulder-width apart during the plank and push-up phases
- When jumping in or up, land on the whole foot rather than just the toes to maintain stability
MODIFICATIONS
How do I modify Burpees?
Easier:
- Instead of jumping back into a plank, step back one foot at a time to reduce impact
- Eliminate the push-up
- Eliminate the jump at the end
- Start with a lower number of repetitions and gradually increase as you build strength and endurance
Harder:
- Add a jump tuck at the end of the exercise
- Add a jump lunge at the end of the exercise
What are the benefits of Burpees?
Endurance
Full-Body Strength
Balance
A bodyweight30 workout
Turtley Cool, Dude!
Complete 6 Rounds In 26:00
- Burpees (00:10)
- Bodyweight Squats (00:20)
- Lunge Rotations (00:30)
- Walk Outs (00:40)
- Jumping Jacks (00:50)
- Calf Raises (01:00)
- Rest (1:00)
Free
A bodyweight30 workout
Suns Out, Puns Out
Complete 15 Rounds In 29:00
- Drop Squats (0:20)
- Bodyweight Squat Hold (0:20)
- Burpees (0:20)
- Rest (1:00)
Free