Wednesday, February 20, 2013

How To Do a Burpee

The Burpee. It's an exercise with a funny name, but it works the whole body and can really get your heart rate going! Since I use burpees in my workouts all the time, I thought I'd give you a little breakdown of what it is and how to do it, so that I can use this as a reference without having to break out the steps each time.

The term "burpee" was coined in the 1930's when Dr. Royal H. Burpee developed the exercise as part of a fitness test. Since then, tons of different variations have been developed and it's become one of the most-used exercises in cross-fit and high-intensity exercise routines.

Normally, a burpee consists of 4-steps, but today I'm going to show you the way I do it, which adds two small steps and makes not only more difficult, but helps engage more muscle groups.

Here we go—how to do a burpee:

how to do a burpee
Top: Thrifted Victoria's Secret // Shoes: Nike Free Run // Pants: Champion

BURPEE STEPS:
  1. Reach up: Reach toward the sky, extending your body. If you add the jump in Step 6, you will only do this the first time.
    • Targets: calves
  2. Bend to the ground: Bend down and place your hands on the ground.
    • Targets: hamstrings
  3. Jump out to a plank (push-up) position.
    • Targets: core
  4. Do a push-up.
    • Targets: chest, shoulders, triceps
  5. Jump feet back toward hands.
    • Targets: core
  6. Jump up: Jump up as high as you can. When your feet touch the ground, begin your next burpee (start at Step 2).
    • Targets: quads, calves
A traditional 4-count burpee consists of Steps 1, 2, 3 and 5 (stand, bend down, jump out to a plank, jump your feet back in, stand & repeat). I add the push-up and jump to make it harder, which makes it a "burpee push-up with a jump."

Other burpee variations that I like to do include:
  • Long-jump burpees (jump forward like a leap frog instead of up in Step 6, this one is really intense)
  • One-legged burpees
  • Dumbbell burpees (hold dumbbells in each hand while you do the exercise)
  • Pull-up burpees (jump up to a pull-up in Step 6, this one is also difficult and usually turns a couple heads at the gym, so I only do it if the gym isn't too crowded)
  • 8-count burpees (kick your feet out to a Y and bring them back together between Steps 3 and 4).

If you're a burpee pro, try some of the other variations! More burpee styles can be found here. If you're a beginner, try the simple 4-count burpee.

I have an awesome 10-20-30 workout that includes burpees coming soon, so keep an eye out. What's the verdict? Are you going to give burpees a shot? Let's get fit!

26 comments:

Lily Garay said...

I just might give it a shot... maybe :P You're lookin' super good by the way! Your outfit = awesome // I also love this version of a tutorial. Easy and simply put :) Xoxo

bailey.j.small said...

I hate burpees and can't believe I just read a whole post about them - no offense. If I can get through life and never do another burpee I will die happy.

Alyssa said...

Ahh I always hate burpees in my workouts, and I'm only at the modified burpees, which are easier ;) They're good to get the heart rate going, that's true! Hopefully I'll be able to add the push up to it one day! ;)

Rebecca said...

I loooove burpees. They are so good for you, even though I have gotten to the point numerous times where I just wanted to vomit, but no pain no gain. They are an intense workout technique and very beneficial. I am not sure I am hardcore enough for some of your variations. I usually only do a regular 6 step burpee. It's enough for me at this current time..

kcsaling said...

I hate burpees but I love what they can do for your fitness! Got fifteen minutes for a workout? Do burpees. Whole body worked out, no equipment needed.

Annelise @ Aunie Sauce said...

You know what, I don't know what it is... but I LOVE them! I know they're hard, but man do they work your whole body, tighten the core, and get me sweating. But seriously... I imagine you look at burpees like I look at cooking... BLEH!

Breenah said...

With all the snow we're getting I won't be able to run for a few days, but these I can do inside. I may have to wait till Quinn's napping though. I can just imagine her running up to me right as I'm trying to jump up or down.

Halie said...

Ugh... I've seen burpees included in soo many workout routines, and I've had intentions of doing them, but never even tried. And I'm a little scared of them! Seeing broken down like this makes it seem a bit more doable, but I'm still a little wary. Maybe I'll give it a go today after I run? Maybe...

Kerrie Williams said...

I actually love burpees. At first I hated them, obvs. But once I got the hang of them, that all changed. I think they are a blast.

Vicki Gonzalez said...

I haven't done these since high school. I NEED to start getting better at making myself do these! Small steps!

Alyson @ acornmanphotography said...

Oh, burpees. Evil little burpees! They kill me everytime!

Tina Byland said...

I despise the burpee. I did 30 today. Hated every single one. Death to the burpee.

federica said...

Let's Go ! I am already! Follow me on smartchicdietreadbooksandfly.blogspot.it Kisses from Rome Federcia

Julie said...

Love ideas for exercises that you can do at home! I need to try these :)
(Thanks for linking up with me today!)

grace drechsel said...

ohhhh burpees. we have a love/hate relationship. haha :)

Sheree H said...

I hate burpees! But they are seriously effective.

Hope you had a great weekend!

-Sheree

The Hartungs Blog

thehartungs.blogspot.ca

Gia said...

Just found your blog through HelloFashion. I like the work out routines!

Anna V said...

I also have a love/hate relationship with burpees. I can only do up to
14 in a row before the burning in my legs gets too intense haha.

Annelise @ Aunie Sauce said...

Thanks Gia! So happy you are stopping by. I try to get new ones up every couple weeks :)

Baking Suit said...

I have a meh feeling towards them. I don't hate them, don't love them...but will break up a run with 60 seconds of them just to do something different!

Annelise @ Aunie Sauce said...

It's actually a top from Victoria's Secret that I thrifted a few months ago! I loved the color, too, and couldn't pass it up!

Annelise @ Aunie Sauce said...

it's so true! they KILL the whole body!

Annelise @ Aunie Sauce said...

And that's perfect! My favorite one is the usual burpee. Sometimes I don't do the pushup... especially if my workout already has lots of upper body in it ;) I get to the point where throwing up feels like it's going to happen, too! It's a bad... but really good feeling :) ha!

Annelise @ Aunie Sauce said...

Good for you! Any burpee is a good one! Rock it :)

Martha said...

Glad to see you have a step by step for this :) I love burpees for a quick all-over body exercise that doesn't require any equipment, but lots of fitness magazines don't break down the steps for beginners.

Annelise Rowe said...

Oh! Well I'm so glad you like it!!! I know everyone does burpees a little different, but this is the variation that gets me sweating the most :)

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