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How to Do a Burpee Workout

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Burpees are a challenging and effective exercise that tones many of the major muscle groups in the body. Doing a series of burpees can be exhausting, but it’s worth a try, as you build muscle strength and improve your resistance, all while burning calories.

5-Minute Crafts prepared an instructional guide to illustrate how to perform an exercise routine with burpees, whether you’re a beginner or an experienced athlete. Just remember to talk to your doctor before making any changes to your physical activities.

Classic burpee

How to do it:

  • Begin in a squat position, keeping your back straight and your feet shoulder-width apart.

  • Bring your palms to the ground and with your weight resting on your hands, move your legs back while keeping your feet together.

  • Do a push-up while maintaining a straight back.

  • Bend your knees to return to the starting position.

  • As you stand up, jump with your feet together and your arms outstretched.

  • Land with your knees bent, and prepare for the next repetition.

Walking burpee without the jump and push-up

If you find it difficult to complete this intense exercise, you can modify the movement to make it a little easier. Whether you’re just starting out with this exercise or you’re just exhausted by the middle of your workout, skip the jump before and after the plank position.

How to do it:

  • Begin just like you would with a classic burpee: in a squat position with your back straight and feet shoulder-width apart.

  • Brings your palms to the ground and take your feet back, one by one, to get into the plank position.

  • Move your feet, one by one, then get up, and return to the starting position.

  • Stand up while extending your knees and flexing your glutes.

Box jump to burpee

There are several ways to increase the difficulty of a standard burpee. For this variant, you’ll need a drawer, bench, or any other solid object that can support your weight.

How to do it:

  • Start by doing a squat. Keep your back straight and your feet shoulder-width apart.

  • Instead of descending to the ground to take the plank position, place your hands on the box or bench, and do a modified push-up.

  • Return to the squat position, and instead of jumping into the air, jump onto the box or bench, landing on both feet at the same time with your knees slightly bent.

  • Stand up straight on top of the box or bench while extending your knees and flexing your glutes.

  • Step back and off of the box or bench, one foot at a time. Get ready for the next rep.

Burpee with dumbbells

Once you’ve gotten used to the classic burpee movement and can do it easily, try adding weights for a more challenging workout.

How to do it:

  • Start with your feet shoulder-width apart. Hold the dumbbells in each hand.

  • Bring your body to the floor, place the dumbbells at shoulder-width, and move your legs backward while keeping your feet together in a plank position.

  • Hold the dumbbells while doing a push-up.

  • Instead of jumping, stand upright.

  • Raise the dumbbells above your head.

  • Lower the dumbbells and return to the starting position for the next rep.

Burpee cardio workout

EMOM training (every minute for a minute): a single exercise until exhaustion

Start by doing a single burpee for the first minute and rest for the remaining time. In minute 2, perform 2 burpees. Continue adding reps for each minute following this burpee pattern until you can no longer do the number of burpees required for the corresponding minute.


HIIT (high-intensity interval training): training in high-intensity intervals

This method consists of combining low or mid-intensity movements and high-intensity intervals to raise the heart rate and lung capacity by increasing resistance. All of this can be done while burning fat. In this case, you should do 30 seconds of burpees for every 30 seconds of rest. Try reaching 5 sets.

AMRAP training (as many reps as possible)

The goal of this routine is to get through as many full burpees as you can in a 7-minute period. Count the repetitions and do this exercise 3 to 4 times a week, attempting to exceed your number from the previous session.

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