The burpee is a body weight exercise that works the entire body. It is essentially three combined movements into one fluid exercise that will get your heart pumping and head spinning with enough repetitions.
photo credit: scragz
You're squatting, jumping, and pushing up in a single burpee. You can do a burpee workout anywhere and everywhere. Check out the bodyweight exercise training primer to get a better idea of how you can mix in some burpees into your current bodyweight training program. Also, the 100 burpees workout challenge is a routine that's powerful and minimalist (one of the core principles of ProjectPhysique.com) in helping you achieve your fitness and conditioning goals.
Here's a 4-step rundown to performing a burpee:
Check out Ross Enamait of RossTraining.com for a video demonstration here
1) Squat all the way down until hamstrings are touching and pressed against the back of your calves. Keep your fingers on the floor. Your head and eyes should be looking straight forward. Back relaxed. This is the starting position.
2) Kick your legs back and get into a pushup position. Don’t over-arch the back.
3) Drop down and do a pushup. As you come up, kick your legs back into starting position (step 1).
4) From starting position, jump straight up in place as high as you can using your forefoot. While in the air, the arms can be either at your side or raised high for added difficulty. Land on the forefoot rather than the heel. Get into starting position again. This is one repetition. Now repeat until desired reps.
The easy alternative to a burpee is the burp. If you can't perform a full burpee, then start with the burp. The burp does not require any jumping or pushup motion. Just squat down, thrust legs back and then front to starting position, and stand up. That completes one rep.
Here's a YouTube video demonstrating the burpee:
Burpees come with many variations and combinations:
- jumping distance burpee; you jump forward with each leap at the end of the movement and continue for desired distance or repetition
- burpee with chinup/pullup; do burpees under a bar, on the jump phase grab the bar and do a pullup/chinup, drop down and repeat
- burpee with muscle-up; similar to chinup/pullup except you're combining burpee with the muscle-up movement
- burpee with added resistance; use a weight vest for extra loading and resistance to make the exercise harder
- wall burpee; both feet are slammed against the wall on the pushup position
- single pushup burpee; burpee done with a single arm pushup
- burpee with fist pushup; use fist placement for pushup portion
Always remember to use good and proper form for any exercise.
Train Hard. Train Safely. Train Smart.
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