The Ultimate Guide to Burpees

Instructions 

1. Stand Tall:

   • Begin standing with your feet shoulder-width apart, toes pointing forward.

2. Squat Down:

   • Lower your body into a squat position, pushing your hips back and bending your knees.
   • Place your hands flat on the floor directly in front of your feet.

3. Jump Your Feet Back:

   • Jump both feet back so that you are in a plank position (a straight line from head to heels).
   • Your hands should be under your shoulders, with your core engaged and body straight.

4. Lower Your Chest:

   • Drop your chest to the floor by performing a push-up (optional in some variations but common in CrossFit).
   • Alternatively, if you're doing a "no-push-up" burpee, simply skip this step and move to the next one.

5. Push Back Up:

   • If you did the push-up, push yourself back up to the plank position.
   • Otherwise, continue to the next step.

6. Jump Your Feet Forward:

   • Jump both feet forward to return to the squat position, keeping your back straight and chest lifted.
   • Keep your feet close to your hands for a smooth transition.

7. Explosive Jump Up:

   • From the squat position, explode upward and jump into the air.
   • Reach your arms overhead as you jump.

8. Land Softly:

   • Land gently on your feet with your knees slightly bent to absorb the impact.
   • Immediately drop back into the squat position to repeat the movement.

Tips 

1. Maintain Proper Form:

   • Plank Position: Ensure your body forms a straight line when in the plank position, not sagging or arching.
   • Squat Depth: Lower your hips to at least parallel to the ground during the squat.
   • Jump with Control: Jump both feet back and forward together, rather than stepping them individually to maintain speed and efficiency.

2. Breathing:

   • Keep a steady breathing pattern: inhale as you squat down, exhale as you jump up.
   • Avoid holding your breath, especially when performing high-rep burpees in a WOD (workout of the day).

3. Use Full Range of Motion:

   • Ensure that you are fully extending your body in the jump (arms overhead) and in the plank position (no sagging).

4. Minimize Impact:

   • Try to land softly to avoid unnecessary strain on your joints. Bend your knees slightly as you land to absorb the shock.

5. Efficient Transitions:

   • Focus on smooth transitions between each phase (squat, plank, jump). This will help you maintain rhythm and reduce fatigue.

6. Pace Yourself:

   • If you’re doing high-intensity burpees in a WOD, start at a steady pace that you can maintain throughout the workout. Avoid sprinting through them in the beginning and burning out too quickly.

7. Modify When Needed:

   • If you're new to burpees or have joint issues, you can modify the movement by stepping back into the plank position instead of jumping.
   • A "half-burpee" involves doing the jump back and jump forward without the push-up.