Burpees, also known as squat thrusts, are one of the only equipment-free exercises that work your entire body and give you a great cardiovascular workout. Read this article to learn a few variations of this classic exercise.
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 on either side of you.
- Lower your body into a squat. Place your hands on the floor in front of you for support.
- 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. 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. Grab a dumbbell in either hand, and then stand up, lifting 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.
Video
Tips
- Burpees can be done virtually anywhere, anytime. Try incorporating them into your daily routine.
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Sources and Citations
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