Returning to your fitness routine? If you could choose just one exercise, the burpee delivers it all: coordination, strength, endurance, flexibility, and more.
Best of all, you can scale it to any fitness level. Here's your step-by-step guide from a seasoned trainer who's helped countless clients build real results.
Stand with feet slightly wider than hip-width apart. Extend arms forward, keep your gaze horizontal, and maintain a slight bend in the knees.
1. Bend your knees and push hips back into a squat, lowering as far as comfortable while arms and gaze stay forward.
2. From the squat, place hands flat on the floor about 10 cm in front of your feet, shifting your gaze downward.
3. Jump or step feet back to plank position, keeping buttocks slightly raised. Do this one leg at a time or together.
4. Return feet toward hands into squat position, again stepping or jumping.
5. Lift hands off the ground, extending arms forward as gaze returns horizontal.
6. With balance secured, drive through legs and hips back to standing start.
Maintain a straight back throughout, except when hands hit the floor. Avoid arching low—keep hips slightly elevated in plank.
The intense cardio demand limits reps. Start with 5 reps for 5 sets, resting 1 minute between. Progress to more sets, then reps—aim for 10, then push further.
Evolve burpees with these:
- Add a push-up in plank: full plank, knees down, hand lift, or clap for advanced.
- End with a jump: small hop, high knees, or tuck heels to glutes.
Burpees offer comprehensive conditioning, targeting thighs, glutes, chest, shoulders, triceps, and core.
They skyrocket aerobic capacity for superior cardio endurance.
Full-range execution enhances joint health and mobility.
Convinced? Share your burpee experiences in the comments!
