Hey everyone! Today, we’re diving into the infamous burpee—a move that’s as tough as it is effective. It’s not named after anything gross (promise!), but rather after a man named Royal H. Burpee. And while it might make you feel like you need a break afterward, I guarantee it’s worth it!
How to Do a Burpee the Right Way:
- Stand with your feet shoulder-width apart and arms by your sides.
- Engage your core, push your hips back, and lower into a squat.
- Place your hands on the floor just outside your feet.
- Jump your feet back into a high plank, landing on the balls of your feet.
- Keep your core tight and lower into a push-up, keeping your elbows close to your body.
- Push back up to the plank, then jump your feet back toward your hands.
- Finish by jumping up explosively and clapping your hands overhead.
Burpee Form Tips:
Burpees might seem simple, but they’re easy to mess up. Here’s how to get them right:
- Engage Your Core: Keep your midsection tight throughout the entire move, especially during transitions.
- Mind Your Feet: Adjust your foot placement based on your body type or any injuries. A wider stance can provide more stability.
- Check Your Hands: Make sure your hands are directly under your shoulders during the push-up.
- Warm Up Your Wrists: Loosen up your wrists with some stretches if you’re prone to tightness, especially if you work at a desk.
- Activate Your Muscles: Keep your elbows tucked in during the push-up and actively engage your triceps and lats.
- Breathe: Focus on your breathing—inhale at the top, exhale when you move into the plank, and repeat.
Why Burpees Are Worth It:
They might be tough, but burpees offer serious benefits:
- Full-Body Workout: Burpees target your chest, triceps, core, shoulders, glutes, quads, calves, and hips—a true total-body exercise.
- Cardiovascular Challenge: Switching between different planes of motion gets your heart pumping, boosting your cardio.
- Explosiveness: The jump in a burpee helps you build speed, agility, and power.
- No Equipment Needed: You can do burpees anywhere, anytime, without needing any equipment.
Want to Make Burpees Harder?
If you’re up for a challenge, try these variations:
- Add an extra push-up at the bottom.
- Include a hand release during the push-up.
- Finish with a tuck jump after each burpee.
But If You Hate Burpees, That’s Okay Too:
If burpees aren’t your thing, there are plenty of other exercises that can give you a similar workout:
- Inchworms
- Jump squats
- Kettlebell farmer’s walks
- Mountain climbers
- Weighted squats
- Deadlifts
Remember, your workout is your own—so whether you love burpees or prefer something else, make sure you’re having fun and reaching your goals!
