Learn how to work up to an advanced burpee with step-by-step instructions and a burpee workout for beginners.
Theyre one of the most-usedbodyweight exercisesand are great for building both strength andcardiovascular endurance.
A burpee is acompound exercise, meaning it involves multiple actions and muscle groups.
Thats a lot, and can be understandably intimidating for beginners.
And, more specifically, those with higher cardiorespiratory fitness had a lower risk of coronary artery disease.
Burpees can also improve blood flow, lower blood pressure, and improve cholesterol levels, says Dr. Bhusri.
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Theyre an awesome combination of strength and cardiovascular work.
The fact that burpees are so challenging means you really only can do them for a little while.
(Were gonna put that in the pro column.)
Im always an advocate of breaking most movements down piece by piece to learn them properly, Tooley says.
Full burpees have a lot going on.
Jump
The burpee startsandfinishes with a strong jump.
Then, jump straight up to the sky, and land softly in your squat.
Youll do another jump after the push-up portion of the move, too.
If you want to modify the move to make it low-impact, simply skip out on the jump altogether.
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Squat
Next comes thesquat.
(Looking straight out in front of you, instead of at the floor, can help.)
Keep your back flat, and kick your feet back to a plank position.
Push-up
Finally, the push-up.
Bend your elbows to lower your body down, then straighten them to push back up.
Release your hands from the ground as you raise your torso into the bottom of the squat.
Push your feet into the ground as you jump up again, starting another burpee.
Not a jump or a push-up in sight!
In the final set, youll put all the components together for the whole burpee enchilada.
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