Have you heard horror stories about the burpee exercise? Been too afraid to give it a try?
The burpee is an exercise for everyone. You don’t have to be in tip-top shape in order to be able to do a burpee, but burpees will help you get there!
The best way to learn how to burpee like a pro is to start with modifications and work your way up. This will ensure that you are performing the burpee with excellent form, while you are able to build up your strength and cardiovascular endurance.
Level One Burpee
The level one burpee is low-impact. You will go through every stage of the burpee with no jumping.
1. Start in a wide squat. I recommend the wide squat when doing a burpee because it is easier on the back and knees.
2. Place your palms to the floor, lowering your bottom so that your back stays straight and your knees stay behind your toes.
3. Step back into a plank position one foot at a time, placing your feet together. Keep your wrists directly underneath your shoulders and your hips parallel to the floor.
4. Step each foot back towards your hands one at a time until you are back in the wide squat stance.
5. Stand up straight while tightening your glutes.
Level Two Burpee
The level two burpee adds a small cardiovascular element with a hop to plank. It is a great way to slowly transition into the full burpee.
1. Start with a wide squat as you would for level one.
2. Place your palms to the floor, lowering your bottom so that your back stays straight and your knees stay behind your toes.
3. Jump back into a plank position with both feet. Keep your wrists directly underneath your shoulders and your hips parallel to the floor.
4. Jump both feet back towards your hands into the wide squat stance.
5. Stand up straight while tightening your glutes.
Level Three Burpee
The level three burpee will get your heart rate up quickly. It is a total body exercise that will burn tons of calories.
1. Start with your feet together.
2. Hop both feet out into a wide squat and press your palms to the floor, lowering your bottom so that your back stays straight and your knees stay behind your toes.
3. Jump back into a plank position with both feet. Keep your wrists directly underneath your shoulders and your hips parallel to the floor.
4. Jump both feet back towards your hands into the wide squat stance.
5. Jack your feet together and raise your arms above your head as if you are doing a jumping jack.
Start with level one. Once you have mastered the level one burpee with excellent form, move to the next level. You will be able to burpee like a pro in no time.
Burpees can be a great addition to your existing workout, or used independently to fit a quick and efficient workout into your day. This month we will be supporting each other during the 30-day burpee challenge. We will start slow and work our way up to 50 burpees by the end of the month! You can choose which of the three levels you do depending on your current fitness level and burpee skills. Use the calendar below to follow along with the challenge, and join our 30-day beginner burpee challenge group on facebook for support from others like you!
Featured image by: Boxlifemagazine.com 5 Reasons to Love Burpees article
