How to Master Burpees Like a Pro (Without Losing Your Lunch)

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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:

  1. Stand with your feet shoulder-width apart and arms by your sides.
  2. Engage your core, push your hips back, and lower into a squat.
  3. Place your hands on the floor just outside your feet.
  4. Jump your feet back into a high plank, landing on the balls of your feet.
  5. Keep your core tight and lower into a push-up, keeping your elbows close to your body.
  6. Push back up to the plank, then jump your feet back toward your hands.
  7. 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:

  1. Engage Your Core: Keep your midsection tight throughout the entire move, especially during transitions.
  2. Mind Your Feet: Adjust your foot placement based on your body type or any injuries. A wider stance can provide more stability.
  3. Check Your Hands: Make sure your hands are directly under your shoulders during the push-up.
  4. Warm Up Your Wrists: Loosen up your wrists with some stretches if you’re prone to tightness, especially if you work at a desk.
  5. Activate Your Muscles: Keep your elbows tucked in during the push-up and actively engage your triceps and lats.
  6. 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:

  1. Full-Body Workout: Burpees target your chest, triceps, core, shoulders, glutes, quads, calves, and hips—a true total-body exercise.
  2. Cardiovascular Challenge: Switching between different planes of motion gets your heart pumping, boosting your cardio.
  3. Explosiveness: The jump in a burpee helps you build speed, agility, and power.
  4. 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:

  1. Add an extra push-up at the bottom.
  2. Include a hand release during the push-up.
  3. 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:

  1. Inchworms
  2. Jump squats
  3. Kettlebell farmer’s walks
  4. Mountain climbers
  5. Weighted squats
  6. 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!

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JC Guidry
Exercise Physiologist, Personal Trainer, Wellness Coach, Author and Media Fitness Expert with over 20 years of experience in the health and fitness industry. Has served over 50,000 sessions from one-on-one, semi-private to large group BootCamp classes. Nationally and locally awarded Fitness expert on both ABC & CBS.