Tired of your same old workout routine? Want a new way to challenge your body and get the most out of your exercise? Look no further than the burpee, one of the most effective and dynamic full-body exercises. This quick and easy move works all the major muscles of your body and can be done anywhere, with no equipment needed. Read on for a step-by-step guide and helpful tips for beginners, so you can start getting stronger and fitter today.
1. An Intro to Burpees: Get to Know the Move
Burpees are a great all-around exercise that can be used to increase your overall strength and conditioning. They are a compound exercise that involves pushing and jumping, and require no equipment, so you can do them anywhere.
Most burpee variations involve the following sequence of movements:
- Start in a standing position. Stand with your feet about hip-distance apart.
- Squat down. Lower your body into a deep squat, with your hands on the ground and your feet just outside your hands.
- Jump back.Jump your feet back so you’re in a plank position, with your shoulders over your hands and your body forming a straight line. Your feet should be no wider than hip-distance apart.
- Jump your feet back to the starting position. Quickly jump your feet back to the starting position, making sure to keep your hands on the ground.
- Jump up. From the squat position, jump as high as you can.
For those looking to squeeze in a quick yet effective workout, burpees can be an excellent choice. Try doing 3 sets of 15 reps for an awesome all-over workout that only takes a few minutes to complete.
2. Step-by-Step Guide to Doing Burpees
Burpees are an excellent core and cardiovascular exercise that get the heart rate up in no time. Follow this easy guide for doing a perfect burpee:
- Stand tall with feet hip-width apart and arms raised above the head. Bring the hands together to begin.
- Bend the knees and reach the hands towards the floor as if beginning to do a squat. Touch the floor with the hands, if possible.
- Jump the feet back into a plank position, while keeping the arms extended. This is the “down” part of the burpee. Aim to keep the hips low.
- Perform one push-up. After the push-up, hop the feet back in and stand up, jumping into the air with arms raised up, as high as possible.
- Return to standing. The arms come back to the starting position above the head.
Vary the sets and reps to get the most out of your burpee workout. Enjoy the invigorating feeling of your muscles working in unison, and the relieved feeling that comes after!
3. Tips for Beginners on How to Master Burpees
Beginning any form of exercise can be difficult and mastering complicated exercises like burpees can be even tougher. Luckily, there are a few tips that even beginners can follow to succeed in mastering this full-body workout:
- Start From the Foundation – Before attempting to do a burpee, build the foundation of your workout by adding the small steps in it. Adding the small steps like the plank position, push-ups, etc. will help you execute a good burpee.
- Be Aware of Your Body – One of the most important exercises is getting in touch with your body. When attempting burpees, be aware of where each muscle is and how you’re moving. This will make the movements more seamless overall.
Finally, don’t forget to take your time. While burpees are great for a quick and intense workout, it’s important to take the time to make sure you are doing it properly. Taking the time to make sure your motions are correct and that you aren’t injuring yourself will help you pick up the correct form in no time.
4. Reap the Rewards of a Killer Burpee Workout
Burpees are one of the most intense and effective full-body exercises. You get maximum bang for your buck with this exercise – both in the short-term with enhanced muscle definition and caloric burn, and in the long-term with improved mobility, balance, and muscular endurance. Here are some of the rewards you can reap from doing a killer burpee workout:
- Enhanced Cardiovascular Endurance – Burpees are an incredible cardiovascular workout. By exhausting your oxygen availability during the exercise, you improve your body’s ability to take in and distribute oxygen efficiently. Consequently, you get improved cardiovascular endurance, faster muscle regeneration, and quicker recovery times.
- Stronger Bones & Muscles – Working through a burpee circuit serves to build and strengthen essential muscles, particularly in the legs and arms. Stronger muscles and bones mean better stability in your joints and tendons. It also helps your body to better posture and support you during regular activities.
- Mental Toughness & Resiliency – Nothing gives you the same mental and emotional boost as finishing a tough workout. Working through a burpee workout circuit not only enhances physical strength, but also requires us to push our limits mentally and overcome the challenge of going harder and longer. This can translate to greater resiliency out of the gym as well.
Through regular burpee workouts, you can expect to gain strength and agility as you build more definition and functionality into your muscles and bones. The physical and mental benefits along with that much-deserved sense of accomplishment is yours to enjoy when you push yourself and conquer the burpee workout.
Mastering the burpee is a tough but gratifying challenge. But if you take it one step at a time, building up strength and perfecting technique, you can work your way up to burpee perfection. So arm yourself with this step-by-step guide, follow the tips and get started on your burpee journey today. With enough practice and determination, you’ll be surprised what you can accomplish!