The Almighty Burpee

Why Is The Burpee So Popular?

  1. It’s the ultimate, full-body, so anywhere, anytime exercise.
  2. Burpees can be easily incorporated into a typical run training program.
  3. You don’t need any equipment, just yourself and a fair amount of will power.
  4. 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.
  5. 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?

  1. squats: works your quads, glutes, hamstrings
  2. plank: works your trapezius, rhomboids, and abs
  3. push-ups: work your pecs, triceps, deltoids
  4. jump: core (abs / erector muscles), glutes, calves

How To Do It Guide

Traditional Burpee

  1. Begin standing straight, looking forward.
  2. Squat with your hands on the floor in front of you.
  3. Kick your feet back to a plank position.
  4. Do a push-up. (If this is too hard skip this step… for now)
  5. Immediately return your feet to the squat position.
  6. 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?

Beginner Burpee.

  1. Squat down as much as you can.
  2. 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.
  3. Place your feet back forward one at a time, until your knees are beside your elbows and move into your original squat position.
  4. Stand.

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.

Pull-Up Burpee

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.


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