MAKING BURPEES LESS SCARY
Chances are, you either love burpees or you hate them. We get it, burpees can feel intimidating, but breaking them down into manageable steps can make them less daunting. Start by familiarizing yourself with each component: the squat, plank, push-up, and jump. Practicing these elements separately can build confidence and strength. Begin with modified versions, such as half or quarter burpees, to reduce intensity while still bringing up your heart rate and breaking a sweat. Incorporating burpees into a fun workout or doing them with friends can also create a supportive environment. Setting achievable goals, like completing a certain number or focusing on form rather than speed, can make the exercise feel more approachable. Remember, everyone starts somewhere, and with practice, burpees will become an empowering part of your routine instead of triggering your fight-or-flight response.
A QUICK FORM CHECK
Maintaining correct form is essential to preventing injuries. Burpees are an effective exercise, but if performed incorrectly, they can lead to lower back pain, wrist strain, and shoulder injuries. To help avoid these, we’ve broken down the form for the full burpee and the half burpee on Form University, one of our Burn On Demand series. Burn On Demand lets you explore ways to train harder and smarter whenever and wherever you are, redefining what strength and confidence look like. Start your 7-day free trial or learn more about what Burn On Demand has to offer.
Now, let’s do a quick form check. Start by standing with your feet shoulder-width apart. As you lower into a squat, ensure your knees stay aligned with your toes. Place your hands firmly on the ground and jump your feet back into a plank position, keeping your body in a straight line from head to heels. Engage your core to avoid your hips from sagging. After performing a push-up, jump your feet toward your hands, and explosively leap upward with your arms extended. Remember to land softly, absorbing the impact through your legs. Keeping your movements controlled and precise will enhance your performance and safety throughout the exercise.
BREAKING DOWN THE FRACTIONS
One of the greatest things about burpees is how creative you can get with the exercise. If you join us for Camp on the Floating Floor or workout with us on Burn On Demand, you’ll experience a wide range of burpee variations, each targeting different muscle groups and providing a different challenge. The classic burpee begins with a jump back into a plank, followed by a push-up, and an explosive jump up. You may catch us adding knee tucks, ledge hops, or even weights. However, the most common breakdown of burpees are full burpees, half burpees, and quarter burpees.
The Full Burpee: A full burpee is a high-intensity, full-body exercise that combines strength and cardio elements. To perform a full burpee, start in a standing position. First, lower into a squat and place your hands on the ground. Next, jump your feet back into a plank position, ensuring your body forms a straight line from head to heels. Perform a push-up, keeping your core engaged and elbows close to your body. You can modify this part of the full burpee by lowering to your knees for the push-up. Then jump your feet back toward your hands and explosively jump up, stretching your arms overhead. Land softly with some bend in your knees and get ready to repeat. Full burpees effectively work multiple muscle groups, including the legs, chest, and core, making them a popular choice for strength and conditioning workouts.
The Half Burpee: A half burpee is a modified version of the full burpee that simply removes the push-up component. To perform a half burpee, start in a standing position and lower into a squat. You can either jump your feet back into a plank or simply step or jump back only partway, keeping your hands on the ground. Then, jump or step your feet back toward your hands and rise explosively into a jump. This variation maintains the core and leg engagement of a full burpee while reducing the intensity, making it a great option if you want to focus on your form or modify the full burpee.
The Quarter Burpee: A quarter burpee is an even more simplified version of the full burpee, focusing on minimal movement while still providing a workout that will increase your heart rate. Start in a standing position and lower into a shallow squat, placing your hands on the ground. Next, you’ll jump or simply step your feet back, just like the half burpee. After you land in a high plank position, quickly return your feet to the squat position. You can either stand up or perform a small jump. This variation is great to mix in other exercises from the squat position, like a bunny hop. It’s also a useful option for building strength and confidence before progressing to full burpees.
BRINGING IT ALL TOGETHER
Now you’re a burpee pro, right? Learning to love burpees is all about understanding their versatility, mastering proper form, and practicing your reps. Don’t forget you can modify the exercise up or down as needed, making it more enjoyable and less intimidating. As you incorporate burpees into your routine and perform them in Camp, make sure you celebrate your progress and remember that every jump and push-up is a step toward your greater goal.