Burpees

Burpees are an effective full-body exercise that combines strength and cardio training. The exercise activates muscles in both the upper and lower body, including the chest, arms, legs, core, and shoulders. Burpees are known for quickly raising the heart rate, making them ideal for HIIT training, where the goal is to burn fat and build strength at the same time.

Proper form and technique

Follow these steps to perform burpees correctly:

  1. Start standing with your feet shoulder-width apart.
  2. Bend down into a squat and place your hands flat on the floor in front of you.
  3. Jump your feet back so you land in a plank position.
  4. Perform a push-up where your chest touches the floor.
  5. Jump your feet forward toward your hands and rise up into the squat position again.
  6. Finish with a jump into the air and clap your hands above your head.

Move quickly and explosively to get the most out of the exercise, but make sure to maintain correct form throughout.

Common mistakes

Although burpees are a simple exercise, there are several common mistakes that can reduce their effectiveness:

  • Arched back: When jumping back into the plank position, an arched back can cause lower back pain. Make sure to engage your core and keep a neutral spine.
  • Rushed push-up: Many avoid going all the way down in the push-up. It is important that your chest gets close to the floor for maximum muscle activation.
  • Minimal jump: Many save energy by jumping too low. Try to add more explosiveness to your jump to increase intensity.

Variations and modifications

You can adjust burpees according to your level:

  • Beginner: Start by removing the push-up and jump, or step your feet back and forward instead of jumping.
  • Advanced: Try adding extra elements like tuck jumps or use dumbbells for increased challenge.
  • Explosive burpees: Aim to make the jump as explosive as possible to train your power.

Reps and sets

For beginners, it can be good to start with 3 sets of 10-15 burpees. For more advanced practitioners, you can increase to 20-25 repetitions per set or incorporate them into a HIIT circuit.

Breathing tips

Inhale as you go down into the squat and push-up, and exhale as you jump into the air. This will help you maintain a steady pace and ensure your breathing supports your energy use during the exercise.

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