Do a Burpee
Burpees, also known as squat thrusts, are one of the few equipment-free exercises that work your entire body and give you a great cardiovascular workout. This article will show you how to do several different types of burpees.
Contents
10 Second Summary
1. Begin in a standing position with your feet together.
2. Get down on your hands, and kick your feet back so that you are in push-up position.
3. Do one push-up.
4. Jump up into the air, keeping your back and legs as straight as possible.
5. Repeat these steps as many times as you want.
Steps
Doing a Basic Burpee
- Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
- Kick your feet back so that you are in push-up position. Beginners or those uncomfortable kicking their feet back can walk back into the pushup position. Keep your hands firmly on the ground to support your body.
- Lower your chest to do a push-up. Bring your chest back up.
- Kick your feet back to their original position. Beginners or those uncomfortable kicking their feet back can walk back into the original position. Stand up, and then jump into the air while clapping your arms overhead.
- Repeat. Do 15 reps to complete one set. If you are a beginner or are out of shape, start off with 5 burpees in a row.
Performing a Burpee with Weights
- Begin in a standing position. Your feet should be shoulder-width apart. Place two 5 or 10 pounds dumbbells in front of you.
- Lower your body into a squat. Place your hands on the dumbbells in front of you for support. You can hold onto the dumbbells throughout the exercise.
- Kick your feet back so that you are in push-up position. Beginners or those uncomfortable kicking their feet back can walk back into the pushup position. Keep your hands firmly on the dumbbells against the floor to support your body.
- Lower your chest to do a push-up. Use your arms to bring your chest back up.
- Kick your feet back to their original position. Beginners or those uncomfortable kicking their feet back can walk back into the original position. With the dumbbells in each hand, stand up. Lift each dumbbell over your head until they touch one another.
- Lower the weights to your side. Repeat the exercise, doing 15 reps to complete one set. If you are a beginner or are out of shape, start off with 5 burpees in a row.
Doing Burpees for Beginners
- Stand with your feet shoulder-width apart. Lower your body into a squatting position, placing your hands on the floor in front of you.
- Kick your feet back so that you are in push-up position. Beginners or those uncomfortable kicking their feet back can walk back into the pushup position. Use your hands to support your body, and then kick your feet back into squatting position.
- Stand up. Repeat 5-10 times.
Warnings
- To avoid knee and shoulder injuries, keep your legs wide when going into the squat position and put your hands on the floor between your legs!
- Know your limits. Do not over-exercise, as this can harm your body!
Tips
- Burpees can be done virtually anywhere, anytime. Try incorporating them into your daily routine.
