Blog Header Image

Kevin Wood


May 3, 2024

The Burpee: A Total-Body Exercise for Everyone

The burpee is a powerhouse movement that embodies the essence of total-body exercise. It's not just a staple in high-intensity workouts; it's a fundamental, functional movement that supports everyday life. The beauty of the burpee lies in its simplicity and the comprehensive benefits it offers—from building strength and endurance to improving coordination and agility. By mastering the proper technique, you ensure safe performance and maximize the benefits of this natural, dynamic movement that can be done anywhere, at any time.

Steps to Perform the Perfect Burpee:

  • Start in a standing position with your feet shoulder-width apart, arms at your sides.
  • Drop into a squat position with your hands placed on the ground in front of you.
  • Kick your feet back into a plank position while keeping your arms extended and your body in a straight line from head to heels.
  • Perform a standard push-up, ensuring your chest touches the ground.
  • Spring your feet back towards your hands, returning to the squat position.
  • Explode up from the squat, jumping vertically with arms overhead. Aim for height while maintaining control.
  • Land softly, returning to the starting position and prepare for the next repetition.

Watch this video:

Burpee Demo Video

Common Risks of Incorrect Burpee Form:

Performing burpees improperly can lead to several issues:

  • Lower Back Pain: Incorrectly jumping or landing can strain the lower back, especially if you fail to maintain a strong core throughout the movement.
  • Shoulder Injury: Not controlling the descent into the push-up phase can put undue stress on the shoulders, potentially leading to injury.
  • Reduced Effectiveness: Incorrect form not only limits the effectiveness of the exercise but can also increase the risk of injury, detracting from the overall benefits of the movement.

How to Get Started With The Burpee:

Kickstart your burpee training with this introductory workout:

  1. Warm-Up: 5 minutes of light cardio (jogging in place or jumping jacks) to get your heart rate up.
  2. Burpee Sets:
    • Begin with 2-3 sets of 5-15 burpees.
    • Rest for 1 minute between sets.
  3. Gradually Increase: As your form improves, increase the number of repetitions and sets, challenging yourself to maintain proper technique.

This simple routine is designed to build your proficiency with burpees, enhancing both your strength and conditioning.

Reaping the Rewards of the Burpee:

The burpee is an all-encompassing exercise that challenges and improves various physical attributes, making it an invaluable component of any fitness regimen. It's not just about the calories burned; it's about the muscles engaged, the heart rate increased, and the agility, strength, and endurance developed. Mastering this exercise will elevate your overall fitness and help prepare your body for a variety of physical activities.

Ready to take your burpees to the next level? Join us for a Free No-Sweat Intro where our expert coaches can guide you through the nuances of perfect burpee technique. Secure your spot and start transforming your fitness journey today:

Join us and discover how incorporating burpees into your routine can lead to significant fitness gains and a healthier, more resilient you!

Continue reading