If you haven’t noticed, I really love burpees.
I add them to many of my workouts, and absolutely love how they condition the body, build strength and torch mega calories! Plus you can go as intense as you want when doing burpees so it’s easy to keep challenging yourself. I wrote all about how cool burpees are here!
However, there are many of you out there who are just starting out on your fitness journey. Congrats you are awesome! But you’ve probably thought that burpees are a hard, advanced exercise that is just not your speed. False.
Today I want to tell you that’s the furthest thing from the truth. You can learn a burpee. And like anything worth doing it will take a little time and dedication on your part, but if you follow these progressions before long you’ll be doing burpees like the most seasoned athlete.
1.) STEP BACK STEP UP
– From a stand squat down placing your hands on the floor next to your feet. Walk one foot back, and then the other into a pushup position. Then step your feet, one at a time back to your hands and pop up to a stand, reaching your hands up.
Work on this first burpee progression until you are able to complete 10 quickly and with good form, then move on to the next.
2.) JUMP BACK JUMP UP
– From a stand squat down placing your hands on the floor next to your feet. Now jump your feet back so your body is in pushup position, then jump your feet back to your hands and pop into a stand reaching you hands up.
Work on this burpee progression until you are able to complete 10 quickly and with good form, then move on to the basic burpee.
3.) BASIC BURPEE
– Following the sequence above,squat down placing your hands on the floor next to your feet. Jump your feet back into pushup position (low burpee position) and quickly jump them back to the start and explode into a jump with your hands in the air.
Now that you are burpee-ing like a master, you’ll be doing them with all the glee that I have on my face in the above photo. Cheeser alert. No, actually you’ll want to start trying some of these progressions:
Burpee w/pushup – do your basic burpee performing a pushup when you are in low burpee position and then jumping forward into your squat and jump. (Beginners- drop to your needs for the pushup, and then back to your toes to complete the burpee).
Hand release burpee – do your basic burpee dropping your entire body to the ground in low burpee position and lifting your hands slightly off the floor. Put your hands back down and jump your feet back to the start and jump up.
Plank Jack burpee – do your basic burpee and in the low burpee position jump your feet out to the sides and then back in like a jumping jack. Then jump your feet to your hands and jump into the air.
180 Degree Burpee – perform your basic burpee, but on your jump turn in the air 180 degrees and land facing the opposite direction. Perform your next burpee, twist in the jump again and land facing the same direction as when you started.
Burpee w/ tuck jump – do your basic burpee and bring your knees to your chest in a tuck position as you jump into the air.
Sumo burpees – Start with your feet wide and squat down into a sumo squat position. Complete the basic burpee jumping your feet back to sumo squat and jumping up into the air from a wide stance.
Stair jump burpees – do your basic burpee in front of a stair way, jump up onto the stair and back down instead of jumping straight up.
One leg burpees – do your basic burpee but on one leg only. These are tough, but will shred your legs.
Create your own Burpee Tabata Style workout:
– pick a burpee (whichever progression you’d like)
– set your timer for 8 rounds (20sec hard/10sec rest)
– Perform your burpees during the 20 second intervals and rest during the 10 second intervals
– Push hard…and finish a dynamic workout in 4 minutes!
You can finish this workout while your morning oatmeal simmers away. Just sayin’ no excuses. 🙂
Now when you encounter a workout with burpees you know what to do…no, don’t skip them, start at the beginning. We were all there once, and I’m cheering you on.