Home Burpee Workouts: Burn Fat and Build Endurance

Burpee Exercise Instructions

1. Start in a Standing Position

   • Stand with your feet shoulder-width apart and your arms at your sides.

2. Squat Down

   • Lower into a squat by bending your knees and pushing your hips back. Keep your chest lifted and your back straight.

3. Place Your Hands on the Floor

   • As you reach the bottom of the squat, place your hands on the ground in front of you, just inside your feet.

4. Jump Back into a Plank Position

   • Jump both feet back simultaneously, landing softly in a high plank (push-up) position. Your body should form a straight line from your head to your heels, and your core should be engaged.

5. Perform a Push-Up (Optional)

   • Lower your chest to the ground and perform a push-up. If you're a beginner, you can skip this step or drop your knees for a modified push-up.

6. Jump Your Feet Back to Your Hands

   • Jump both feet forward, back toward your hands, returning to a squat position. Keep your core engaged to maintain control of the movement.

7. Explosively Jump Up

   • From the squat position, jump explosively into the air, reaching your arms overhead. Land softly with your knees slightly bent, ready to repeat the movement.

Burpee Exercise Tips

1. Focus on Form First

   • Make sure each movement is performed correctly before increasing speed. Improper form can lead to injury, especially during the push-up or plank phases.

2. Engage Your Core

   • Throughout the exercise, especially in the plank and push-up positions, engage your core to stabilize your body and protect your lower back.

3. Start Slow, Then Build Speed

   • If you’re new to burpees, start at a slower pace and gradually increase your speed as you become more comfortable with the movement. Form should never be sacrificed for speed.

4. Modify If Necessary

   • Beginners: Skip the push-up or step your feet back one at a time into the plank position instead of jumping.
   • Advanced: Add a tuck jump at the end of each burpee or perform a full push-up with each rep.

5. Land Softly

   • When jumping, focus on landing softly on your feet with your knees slightly bent. This reduces impact on your joints and helps prevent injury.

6. Breathe

   • Inhale as you squat down and jump your feet back into the plank. Exhale as you push up from the plank and jump into the air. Controlled breathing helps you maintain your stamina.

7. Keep Your Feet Flat When Squatting

   • When squatting down and jumping your feet back to your hands, ensure your feet stay flat on the ground. This helps keep balance and reduces strain on your knees.

8. Progress Gradually

   • If burpees are too intense, start by performing just a few reps and work your way up. Over time, aim to increase the number of reps or the time spent doing burpees.