Burpees: Video Tutorial & Exercise Guide
| Workout | Burpees |
| Primary Muscle Group | Abs |
| Secondary Muscle Group | Shoulders |
| Equipment Required | Bodyweight |
| Force Type | N/A |
| Mechanics | Compound |
| Exercise Type | Cardio |
| Difficulty | Intermediate |
Burpees: Video Tutorial & Exercise Guide
Secondary Muscles Group
Burpees: Step-by-Step Guide
- Step 1: Stand with your feet shoulder-width apart and arms by your sides.
- Step 2: Squat down and place your hands on the floor in front of you, just outside your feet.
- Step 3: Jump both feet back, landing in a plank position. Keep your body in a straight line from head to heels and brace your core.
- Step 4: Perform a push-up by lowering your chest to the floor, then press back up to the plank.
- Step 5: Jump your feet back to your hands, returning to the squat position.
- Step 6: Explosively jump into the air, reaching your arms overhead as you jump.
- Step 7: Land softly and immediately go into the next rep, continuing for the desired number of repetitions.
Burpees: Overview
Burpees are a abs exercise that combines strength training and cardio. The movement includes a squat, plank, push-up, and jump, making it a dynamic and challenging exercise. Burpees are highly effective for boosting cardiovascular endurance, burning calories, and building functional strength. They engage multiple muscle groups, including the chest, core, legs, and arms.
Burpees: Benefits
Burpees offer numerous benefits, including increased cardiovascular endurance, enhanced muscle strength, and improved coordination. This exercise is excellent for fat burning and boosting overall fitness levels. It also improves functional strength as it mimics movements used in everyday life, making it a go-to exercise for high-intensity interval training (HIIT) and conditioning workouts.
Burpees: Pro Tips & Advanced Techniques
To maximize the effectiveness of burpees, focus on maintaining good form throughout the movement. Keep your core engaged during the plank and avoid letting your hips sag. If you want to increase the intensity, try adding a tuck jump instead of a regular jump or performing the push-up with a clap for more challenge. For beginners, you can modify the exercise by stepping back into the plank rather than jumping.
Burpees: Progression Plan
Beginner
Intermediate
Advanced
Burpees: Frequently Asked Questions (FAQs)
What muscles do burpees work?
+Burpees target multiple muscles, including the chest, core, quads, hamstrings, glutes, shoulders, and arms. It's a abs exercise that also improves cardiovascular endurance.
How can I modify burpees if I’m a beginner?
+For beginners, you can modify burpees by stepping back into the plank position instead of jumping. You can also skip the push-up or the jump to make it less intense.
How often should I include burpees in my workout routine?
+Burpees can be included 2-3 times per week as part of your cardio or HIIT workout. Because they are a high-intensity movement, make sure to give yourself enough rest between sessions.
What are common mistakes to avoid when doing burpees?
+Avoid arching your back during the plank and push-up phases. Keep your core engaged and focus on soft landings during the jump to prevent injury.
