How To Do Burpees

Getting in great shape requires much more than just building a lot of muscle or getting stronger. You also have to burn calories and increase your cardiovascular fitness as well.

One of the best ways to do that from a bodyweight training perspective is by performing burpees. If you are like most people, you don’t like running. Whether that running takes place in the form of sprints or long distance runs, you don’t care, you just don’t want to do it!

And here’s the great part—you don’t have to! There are a ton of great exercises that will help you burn calories and increase cardio at the same time, and the burpee is the first one you should learn.

How To Do Burpees

Alright, let’s get down to business. First, you are going to need a little space to perform this exercise. Once you’ve decided where you are going to do them, stand with your feet about shoulder width apart—as if you were just standing naturally.

To start, you are going to crouch down, and put your hands on the floor. Now throw your feet back behind you, into the push up position. Jump your feet back to the starting position underneath you in a crouch.

Now you can either stand up, or, if you are more advanced and want more of a challenge, you can jump up from here. That is one!

Repeat this process without resting in between until your set is done.

Video Of Burpees

Ok, for all you visual learners out there, here is a quick video demonstration of how to do burpees. The video demonstrates the option of jumping at the top of the motion.


Fast Tube by Casper

An Easy Burpee Workout

Here is an easy program that you can perform to get some cardio and burn some extra calories at the end of your workout. We are going to use intervals and a concept called ladders to make it challenging.

  1. Perform One Burpee
  2. Rest the same amount of time as it took you to perform the movement
  3. Perform Two Burpees
  4. Rest the same amount of time as it took you to perform two burpees
  5. Repeat in this manner, adding one burpee and a little more rest each time until you reach 10
If you are really up for a challenge, after you reach 10, start going backwards in the same manner until you reach 1.

Additional Resources For Burpees

Here are a few really great articles that you will like if you want to continue to integrate burpees into your conditioning program

http://www.bodybuilding.com/fun/rossboxing2.htm

http://artofmanliness.com/2010/01/27/the-burpee-the-one-exercise-to-rule-them-all/

http://www.kinobody.com/509/burpee-workouts-for-a-fit-and-functional-physique/

Again, choosing to get burpees into your routine is a great move. You won’t be sorry when you start to see the results…the juice is worth the squeeze!

 

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