Burpees Video Exercise Guide

Exercise Profile

Target Muscle

Chest

Exercise Type

Cardio

Experience Level

Beginner

Equipment Required:

Bodyweight

Secondary Muscles:

Shoulders, Triceps, Quads, Glutes

Burpees Overview

A burpee is a full-body exercise that engages your upper body, core, and lower body, burpees muscles worked, making it more efficient than performing several isolation exercises. It combines a jump, squat, plank, and push-up, and when done correctly, it burns calories, improves cardiovascular fitness, and works the entire body.

For beginners, starting with modified burpees—such as eliminating the push-ups or jumping—can help build foundational strength and technique and help them understand how to do burpees properly. Advanced athletes can intensify their workouts by incorporating variations like one-legged or explosive burpees to challenge their muscles further.

Burpees integrate smoothly into your workout routine as a warm-up for cardio sessions, as part of high-intensity interval training (HIIT) for improved endurance, or in circuit training for overall fitness. Combining multiple movements, burpees burn calories and boost cardiovascular health, making them a versatile exercise choice.

Target Muscle Group: Chest

Burpees Instructions

Here’s how to do a Burpee:

Step 1: Position your feet shoulder-width apart with your arms relaxed at your sides. Maintain a straight back, tuck your chin, and lift your chest.

Step 2: Lower into a squat and place your hands on the floor beneath your shoulders. Then, kick your feet back to assume a push-up position.

Step 3: Lower yourself to the ground, then push back up. Quickly pull your knees toward your chest and jump into a deep squat, demonstrating how to do a burpee correctly.

Step 4: Jump explosively upward while extending your arms forward and overhead.

Step 5: Land on bended knees and squat down to start the next repetition.

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Common Burpees Variations

Burpee exercise can enhance your routine by incorporating various burpee modifications to make them easier, harder, or target different muscle groups. Here are five popular burpee variations to diversify your workouts and keep things exciting:

Gorilla Burpees

The gorilla burpee is a variation that consists of a reverse lunge for each leg, a full squat, and a standard burpee. This move intensifies the workout by targeting the quads, glutes, and hamstrings. You can do it for time or repetitions in any fat-loss or athletic training circuit.

Reverse Burpees

The reverse burpee, or inverted burpee, is a variation of the classic burpee. While traditional burpees move from a standing position to a push-up position and back to standing, the reverse burpee requires you to roll onto your back into a crunch position before quickly springing back to your feet.

Reverse Burpees Tuck Jump

The reverse burpee tuck jump is an exercise that combines rolling onto your back with jumping up while tucking your knees. This exercise works your core, strengthens your abs, builds leg power, enhances coordination, and boosts cardiovascular fitness.

Half Burpee

Half burpees, or down ups, are like full burpees, but you stay in a plank position instead of lowering your chest to the ground. This exercise engages both upper and lower body muscles while also delivering an effective cardiovascular workout.

Superman Burpee

The Superman Burpee strengthens the core while working the same muscle groups as a traditional burpee. It differs from traditional burpees by including a jump where you extend your arms and legs out to the sides like Superman rather than just jumping straight up

Burpees Tips

Maintaining a tight core during burpee exercise enhances effectiveness, strengthens your abs, maximizes calorie burn, and reduces stress on the spine to help prevent lower back pain.
Mix in different burpee variations to target various muscle groups and add intensity to keep your workouts fresh and challenging.
If you’re new to burpees, begin with a modified version or slow down until you feel comfortable with the movement.

Burpees Common Mistakes

Landing on the Balls of Your Feet: This can lead to calf fatigue; instead, aim to land on your heels to distribute weight evenly.
Inadequate Jump Height: Jumping too low limits the benefits of the exercise; try to achieve at least an inch or two of air.
Skipping the Push-Up: Omitting the push-up phase reduces the effectiveness of the burpee and skips a key strength-building component.

Frequently Asked Questions

Can burpees help with weight loss?
Yes, burpees are a high-intensity exercise that can aid in calorie burning and support weight loss when paired with a balanced diet and consistent exercise routine.

Can burpees improve my cardio fitness?
Yes, burpees are a fantastic cardiovascular workout to enhance your endurance and overall fitness.

Can I include burpees in my warm-up?
Yes, burpees can be an excellent addition to a dynamic warm-up, as they help raise your heart rate and prepare your muscles for more intense exercise.

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