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How To: Burpees

How To: Burpees

If you had to choose just one exercise to maintain overall fitness, burpees would be a wise choice. They have a well-deserved reputation as one of the most effective full-body workouts, offering a range of benefits that contribute to improved muscle engagement, cardiovascular health, and enhanced balance and coordination.

Despite not being the most popular exercise, burpees are unparalleled in their ability to target major muscle groups comprehensively. To maximize the effectiveness of burpees, maintaining proper form is crucial. Breaking down the exercise into distinct steps can help you execute perfect burpees. Here’s a step-by-step guide:

The Steps

The breakdown of burpees into three steps—Squat Jumps, Plank Frog Jumps, and Push-Ups—provides a structured approach. If you can perform each step individually, combining them seamlessly will result in a complete burpee. Let’s explore each step:

Step One: Squat Jumps

If you’re new to burpees, it’s essential to master the foundational squat technique first. Follow this straightforward guide:

Basic Squat Technique:

  1. Stand with your feet shoulder-width apart, ensuring your core is engaged.
  2. Bend your knees while maintaining a straight back, lowering yourself into a squat position.
  3. Explosively jump up from the squat, and then land gently on the ground.

Practicing squat jumps is beneficial for building the endurance needed to execute a burpee fully. Moreover, the motion involved in squat jumps constitutes one-third of the complete burpee action.

Step Two: Plank Frog Jumps

Ensure your plank form is robust by following this guide before advancing to more challenging variations:

Perfecting Plank Frog Jumps:

  1. Begin in a plank position with your hands on the ground, slightly wider than shoulder-width apart.
  2. Jump your feet forward while keeping your hands on the ground, bringing your legs into a squat position.
  3. Jump your feet back to the original plank position and repeat the sequence.

Pro Tip: Mastering Plank Frog Jumps enhances your agility in the groundwork phase of burpees, refining your ability to move your feet in and out smoothly.

Step Three: Push-Ups

To complete the burpee, follow these three steps:

Step Three: Push-Ups

  1. Start in an all-fours position and fully extend your arms and legs, with your hands directly beneath your shoulders.
  2. Keep your back straight and engage your abs to support your midsection.
  3. Tuck your chin in, lower your body to the ground, and then raise it back up with control.
  4. Maintain a straight back throughout the entire movement, and be careful not to strain your neck.

For additional push-up tips, explore Seven’s dedicated guide with effective variations suitable for beginners. Once you’re prepared, combine these steps to perform a burpee!

“Did you know there’s a workout entirely comprised of burpees? It’s not for the faint-hearted! 🔥 Discover it in the ‘Be Challenged’ category on Seven!

Find demonstrations of all the mentioned exercises in Seven today.”