Burpee Exercise: How to Do It Right and Why It Rocks
If you’re looking for a move that torches calories, builds strength, and needs no equipment, the burpee is your go‑to. It’s a single‑step combo that hits legs, core, chest, and shoulders, so you get a full‑body workout in seconds. Below is a no‑nonsense guide that shows you how to nail the form, avoid the usual slip‑ups, and add variations that keep things fresh.
Proper Form Step‑by‑Step
Start standing tall with feet shoulder‑width apart. Drop straight into a squat, placing your hands on the floor just outside your feet. Jump your feet back so you land in a high plank – keep your body in a straight line, no hips sagging. Do a push‑up if you can; if not, skip it the first few times. Jump your feet back to the squat position, then explode up, reaching your hands overhead. That’s one rep.
Key cues: keep your core tight the whole time, and land softly on the balls of your feet when you jump back. Watching your hips is crucial – they should stay level, not dip down. If you feel a wobble, pause and reset your plank before the next jump.
Practice the sequence slowly at first. Once the motions feel natural, crank up the speed. A good benchmark is 10 clean reps in under 30 seconds; from there you can build endurance or add more reps.
Variations and How to Fit Burpees Into Your Routine
Want to dial the intensity up or down? Try a "half‑burpee" – skip the push‑up and the overhead jump. This version still works the legs and core but is kinder on beginners. For a cardio blast, add a tuck jump at the top instead of a straight overhead reach. If you’re training for strength, hold a dumbbell in each hand while you do the push‑up.
Integrating burpees is easy. Toss them into a HIIT circuit: 20 seconds on, 10 seconds rest, repeat for 8 rounds. Or use them as a finisher after a weight session – 3 sets of 15 burpees will melt any leftover fatigue. Remember to listen to your body; if your shoulders feel tight, drop the push‑up and focus on the squat‑jump part.
Common mistakes to avoid: letting the knees cave inward during the squat, flaring elbows during the push‑up, and bouncing off the ground with locked knees. Fix these by keeping knees in line with toes, tucking elbows close to the body, and landing with a soft bend in the ankles.
In short, the burpee is a versatile powerhouse. Master the basics, tweak the move to match your goals, and you’ll have a quick, equipment‑free exercise that fits anywhere – from a living‑room workout to a park circuit. Give it a try, track your reps, and watch the results stack up.
