The Ultimate Guide to Burpees: Benefits, How-To, and Beginner Alternatives

Burpees. Just the name can send shivers down the spine of even the most seasoned fitness enthusiast. This full-body exercise is both loved and hated for its ability to push you to your limits while offering unparalleled benefits. But don't let its reputation scare you off. Whether you're a fitness newbie or a seasoned pro, burpees can be a valuable addition to your workout routine.

Here’s the deal, in this guide we'll break down exactly how to do a burpee, explore the benefits of incorporating burpees into your fitness regimen, and offer alternatives for those just starting out.

Burpees are a multi-step exercise that targets various muscle groups, from your legs to your core to your upper body. Here’s a step-by-step guide to performing a classic burpee:

Stand with your feet shoulder-width apart, arms relaxed at your sides.

Lower your body into a squat position, placing your hands on the floor in front of you. Ensure your knees don’t go past your toes.

In one swift motion, kick your feet back so that you’re in a plank position. Your body should form a straight line from your head to your heels.

Lower your chest to the ground in a controlled push-up. If a full push-up is too challenging, drop your knees to the ground.

Push back up from the push-up position and quickly bring your feet back to your hands, returning to the squat position.

From the squat, jump explosively into the air, reaching your arms overhead.

Land softly and immediately drop back into a squat to begin the next repetition.

For a visual aid, think of burpees as a combination of a squat, plank, push-up, and jump all rolled into one fluid motion.

Burpees are essentially a one-stop-shop exercise because of the whole host of benefits they offer. Here are some key reasons why you should consider adding burpees to your workout routine:

Burpees engage multiple muscle groups, including your legs, core, chest, and arms. This makes them an efficient exercise for overall strength and conditioning.

The intense nature of burpees gets your heart rate up quickly, making them an excellent cardiovascular workout. This can improve your heart health and increase your stamina.

Because burpees are a high-intensity exercise, they burn a significant number of calories in a short amount of time. This can help with weight loss and fat reduction.

The combination of movements involved in burpees requires coordination and agility, which can enhance your overall athletic performance.

Burpees can be done anywhere, anytime, without any special equipment. This makes them a versatile and convenient exercise option.

Burpees are challenging but pushing through a set can help build mental resilience and toughness, which can translate to other areas of life.

If the thought of doing a full burpee seems daunting, don't worry. There are several alternative exercises that can help you build up the strength and endurance needed to tackle burpees.

Start with a simple squat. From a standing position, lower yourself into a squat, then stand back up. This helps build leg strength and prepares you for the squat portion of the burpee.

Hold a plank position to strengthen your core and upper body. Make sure your body forms a straight line from your head to your heels, and hold for 30 seconds to a minute.

What is a modified push-up? Good question. Simply perform push-ups on your knees if a full push-up is too challenging. This will help you build upper body strength gradually.

From a standing position, squat down and place your hands on the floor. Instead of performing a push-up, simply kick your feet back into a plank position, then jump your feet back to your hands and stand up.

Jumping Jacks can help build cardiovascular fitness and get you used to the jumping motion without the full intensity of a burpee.

Perform all the steps of a burpee but skip the push-up. This reduces the upper body demand while still giving you a great cardio workout.

To work your way up to full burpees, try this progressive approach:

• Week 1-2: Focus on mastering squats and planks. Aim for 3 sets of 10-15 squats and 3 sets of 30- second planks.
• Week 3-4: Incorporate modified push-ups and squat thrusts. Do 3 sets of 10 modified push-ups and 3 sets of 10 squat thrusts.
• Week 5-6: Start adding half burpees into your routine. Perform 3 sets of 5-10 half burpees.
• Week 7-8: Try full burpees, starting with 3 sets of 5. Gradually increase the number of repetitions as you become more comfortable and your strength improves.

Ok, so we’ve covered how burpees are versatile and can be modified to target different muscle groups or increase intensity. Now, here’s a detailed guide on performing various burpee variations, each with their own unique twist.

The star jump burpee adds an extra explosive jump at the end, engaging more of your lower body muscles.

1. Start in a Standing Position: Stand with your feet shoulder-width apart, arms relaxed at your sides.
2. Drop into a Squat: Lower your body into a squat position, placing your hands on the floor in front of you.
3. Kick Your Feet Back: In one swift motion, kick your feet back so that you’re in a plank position.
4. Perform a Push-Up: Lower your chest to the ground in a controlled push-up, then push back up.
5. Return to Squat: Quickly bring your feet back to your hands, returning to the squat position.
6. Explode Upwards: Jump explosively into the air, spreading your legs and arms out wide to form a star shape.
7. Land and Repeat: Land softly with your feet shoulder-width apart and immediately drop back into a squat to begin the next repetition.

Incorporating mountain climbers into your burpee adds a core workout to the mix, enhancing the exercise's overall effectiveness.

1. Start in a Standing Position: Stand with your feet shoulder-width apart.
2. Drop into a Squat: Lower into a squat and place your hands on the floor.
3. Kick Your Feet Back: Kick your feet back into a plank position.
4. Perform Mountain Climbers: In the plank position, quickly alternate bringing your knees to your chest, performing 4 mountain climbers (2 each leg).
5. Perform a Push-Up: Lower your chest to the ground in a controlled push-up, then push back up.
6. Return to Squat: Bring your feet back to your hands.
7. Explode Upwards: Jump into the air, reaching your arms overhead.
8. Land and Repeat: Land softly and immediately drop back into a squat to start the next repetition.

Adding dumbbells increases the resistance, making the exercise more challenging and targeting your upper body more intensely.

1. Start with Dumbbells: Hold a dumbbell in each hand, arms at your sides.
2. Drop into a Squat: Squat down, placing the dumbbells on the floor in front of you.
3. Kick Your Feet Back: Kick your feet back into a plank position, holding onto the dumbbells.
4. Perform a Push-Up: Lower your chest to the ground in a controlled push-up, then push back up.
5. Return to Squat: Bring your feet back to your hands while still holding the dumbbells.
6. Stand and Lift: Stand up while lifting the dumbbells overhead in a shoulder press motion.
7. Repeat: Lower the dumbbells back to the floor and start the next repetition.

This variation combines a burpee with a pull-up, engaging your upper body and back muscles.

1. Position Under a Pull-Up Bar: Stand under a pull-up bar with feet shoulder-width apart.
2. Drop into a Squat: Lower into a squat, placing your hands on the floor.
3. Kick Your Feet Back: Kick your feet back into a plank position.
4. Perform a Push-Up: Lower your chest to the ground in a controlled push-up, then push back up.
5. Return to Squat: Bring your feet back to your hands.
6. Jump and Grab: Jump up, grabbing the pull-up bar with both hands.
7. Perform a Pull-Up: Pull your chin above the bar, then lower yourself back down.
8. Drop and Repeat: Drop back to the ground and immediately drop into a squat to start the next repetition.

The tuck jump burpee adds an extra jump where you tuck your knees to your chest, increasing the intensity and working your core and lower body more.

1. Start in a Standing Position: Stand with your feet shoulder-width apart.
2. Drop into a Squat: Lower into a squat, placing your hands on the floor.
3. Kick Your Feet Back: Kick your feet back into a plank position.
4. Perform a Push-Up: Lower your chest to the ground in a controlled push-up, then push back up.
5. Return to Squat: Bring your feet back to your hands.
6. Explode Upwards: Jump into the air, bringing your knees towards your chest (tuck jump).
7. Land and Repeat: Land softly and immediately drop back into a squat to start the next repetition.

So, we all know burpees are a powerful exercise that can transform your fitness routine. They offer a comprehensive workout, building strength, endurance, and cardiovascular fitness all at once. By starting with the basics and gradually working your way up, you can conquer burpees and reap the many benefits they offer. Remember, the key is consistency and gradual progression.

A. Burpees are a full-body exercise designed to improve cardiovascular fitness, strength, and endurance. They engage multiple muscle groups simultaneously, making them an efficient and effective exercise for overall fitness improvement. Additionally, burpees are great for burning calories and can be included in both strength training and cardio workouts.

A. If you have knee or back issues, you can modify burpees to reduce impact and strain. Instead of kicking your feet back into a plank position, step one foot back at a time. Instead of jumping up at the end, simply stand up and reach your arms overhead. If push-ups are too challenging or cause discomfort, omit the push-up portion and focus on the squat and plank transitions. Perform the burpee against a sturdy bench or step to reduce the range of motion and pressure on your joints.

A. The number of burpees you should aim to do depends on your fitness level and goals. Beginners should start with 3 sets of 5-10 burpees, focusing on proper form. Intermediate individuals can aim for 3 sets of 10-15 burpees. Advanced fitness enthusiasts should perform 3-4 sets of 15-20 burpees or incorporate burpees into a high-intensity interval training (HIIT) workout, aiming for as many burpees as possible in a set time (e.g., 30 seconds).

A. Improving your burpee form can help maximize benefits and prevent injury. Keep your core tight throughout the movement to support your lower back. Maintain a neutral spine to avoid arching or rounding your back during the plank and push-up portions. When jumping up and landing, aim to land softly with a slight bend in your knees to reduce impact. Perform each part of the burpee with controlled, deliberate movements to ensure proper form.

A. Incorporating burpee variations can add diversity and challenge to your workouts. Include different burpee variations in a circuit training routine, performing each variation for a set time (e.g., 30-60 seconds) or number of repetitions. Pair burpees with other exercises, such as squats or push-ups, to create supersets that target multiple muscle groups. Use burpee variations as part of a HIIT workout, alternating between high-intensity burpees and lower-intensity exercises or rest periods. Dedicate specific workout sessions to mastering one or two burpee variations, focusing on form and increasing intensity gradually.

A. Yes, proper warm-up and cool-down routines are essential. Perform dynamic stretches and light cardio exercises to prepare your muscles and joints for the intensity of burpees. Examples include leg swings, arm circles, jumping jacks, and high knees. After your workout, engage in static stretching and deep breathing to help your muscles recover and prevent stiffness. Focus on stretching your hamstrings, quadriceps, shoulders, and lower back.

A. Absolutely. Burpees are a high-intensity exercise that burns a significant number of calories, which can contribute to weight loss when combined with a balanced diet and overall active lifestyle. The full- body engagement and cardiovascular challenge of burpees help boost your metabolism, aiding in fat loss and improving body composition.