Why Is The Burpee So Popular?
- It’s the ultimate, full-body, so anywhere, anytime exercise.
- Burpees can be easily incorporated into a typical run training program.
- You don’t need any equipment, just yourself and a fair amount of will power.
- You can pull them out anytime, during an ad break on tv, in the morning to wake up or at the end of a long work day to give you a little boost.
- They incorporate both cardio and strength training into one fluid movement and really are the ultimate work-out move in my opinion.
So What Do They Work Out?
- squats: works your quads, glutes, hamstrings
- plank: works your trapezius, rhomboids, and abs
- push-ups: work your pecs, triceps, deltoids
- jump: core (abs / erector muscles), glutes, calves
How To Do It Guide
- Begin standing straight, looking forward.
- Squat with your hands on the floor in front of you.
- Kick your feet back to a plank position.
- Do a push-up. (If this is too hard skip this step… for now)
- Immediately return your feet to the squat position.
- Jump as high as you can from the squat position, clapping at the top –just because you can.
Too hard? No worries. How about trying a modified version?
- Squat down as much as you can.
- Place your hands on the ground in front of you, and then place your feet back behind you one at a time until you’re in the top part of a push-up position.
- Place your feet back forward one at a time, until your knees are beside your elbows and move into your original squat position.
Too easy? Too hard-core for the traditional burpee?
How about trying the box jump burpee or pull-up burpee?
Box Jump Burpee
Simply follow the steps of the traditional burpee however with the box jump burpee instead of jumping up and clapping your hands you jump onto and off a box.
With a pull-up burpee you simply do a traditional burpee, but instead of jumping up and clapping your hands you jump into a pull-up.
Burpees are hard but they get your heart rate up, make you strong, don’t cost a dime and can be done anywhere. There are so many modified versions of the burpee for beginners to the most hard-core athletes meaning anyone can give them a go. If you push yourself and work on them for long enough you’ll soon find yourself working your way up from the simplest to the most pain staking burpees in no time.