education

-

How To Better Your Burpees

How To Better Your Burpees

How To Better Your Burpees
How To Better Your Burpees

I don’t know if you girls know this, but burpees are one of my favourite exercises. Now, I know that sounds crazy, but there are a couple of good reasons, I promise! Hahaha. Burpees are tough, yes. But the reason WHY they are so tough is because they can combine a couple of exercises into one move — like a squat, a plank and a plyometric jump. This means they work multiple muscle groups at once, which makes them great for toning tummies, legs AND arms!

While I love them, I know burpees can be intimidating, especially if you’re starting a new fitness routine. I’m going to explain how to do a burpee, along with some modifications to help get you started. For my BBG girls who’ve been doing burpees for a while, I’ve got some burpee variations for you to progress to!

Burpee

These are the steps you need to follow for a ‘basic’ burpee (yeah, there isn’t anything very basic about a burpee!). Get ready to master a tough move!

  • Plant both feet on the mat shoulder-width apart. This is your starting position.
  • Bend at both the hips and knees to place your hands on the mat on either side of your feet, ensuring that your spine remains in a neutral position.
  • Inhale. Jump both of your feet backwards so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from your head to your heels.
  • Jump both of your feet forwards in between your hands, once again, ensuring that your feet remain shoulder-width apart.
  • Exhale. Propel your body upwards into the air. Extend your legs below you and your arms above your head.
  • Inhale. Land in the starting position, ensuring that you maintain ‘soft’ knees to prevent injury.
  • Repeat for the specified number of repetitions.

If you’re having difficulty, burpee modifications can make it easier. Rather than jumping your feet back and forwards, you can step instead. Another way you can modify is by placing your hands on a bench instead of the floor. That way you aren’t going right down to the floor. 

Broad-jump Burpee

Once you’ve done a few burpees, you’ll know all that jumping really tests your fitness level! A broad-jump burpee is similar to the basic burpee, only this one begins with a jump as well. It can help get your heart rate up and makes the exercise a little more difficult. 

  • Plant both feet on the mat shoulder-width apart. 
  • Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. 
  • Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains between 45 and 90 degrees of your hips. This is called squat position.
  • Propel your body upwards and forwards into the air to land back into squat position. When landing, ensure that you maintain ‘soft’ knees to prevent injury.
  • Place your hands on the mat on either side of your feet, ensuring that your spine remains in a neutral position.
  • Inhale. Jump both of your feet backwards so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from your head to your heels.
  • Jump both of your feet forwards in between your hands, once again, ensuring that your feet remain shoulder-width apart.
  • Exhale. Push through your heels and extend your legs to return to a neutral standing position.
  • Repeat for the specified number of repetitions.


Burpee & Box Jump

This is one of my favourite ways to step-up my burpees. You might not realise this, but burpees can be really helpful for improving your balance and coordination., So once you’ve got the hang of a burpee, you may want to challenge yourself even more by adding a box jump!

  • With a plyometric soft box directly in front of you, plant both feet on the mat shoulder-width apart. 
  • Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. 
  • Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains between 45 and 90 degrees of your hips. This is called squat position.
  • Exhale. Propel your body upwards and forwards into the air to land into squat position on top of the box. When landing, ensure that you maintain ‘soft’ knees to prevent injury.
  • Inhale. Carefully step backwards off the box, one leg at a time.
  • Bend at both the hips and knees to place your hands on the mat on either side of your feet, ensuring that your spine remains in a neutral position.
  • Jump both of your feet backwards so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from your head to your heels.
  • Exhale. Jump both of your feet forwards in between your hands, once again, ensuring that your feet remain shoulder-width apart.
  • Push through your heels and extend your legs to return to a neutral standing position.
  • Repeat for the specified number of repetitions.
     
free trial - bbg stronger 2.0free trial - bbg stronger 2.0free trial - bbg stronger 2.0

Weighted Burpee

You can make your burpees even MORE challenging by simply adding weights! Just as adding some resistance can make planks harder, you can give your arms and core some extra work by adding some dumbbells to your burpees.  

Here’s how to do a weighted burpee: 

  • Holding one dumbbell in each hand, plant both feet on the floor shoulder-width apart. Looking straight ahead, bend at both the hips and knees, and place the dumbbells on the floor directly in front of your feet.
  • Inhale. Holding on to the dumbbells, jump both of your feet backwards so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from your head to your heels.
  • Jump both of your feet in towards the dumbbells, ensuring that your feet remain shoulder-width apart.
  • Exhale. At the same time, push through your heels to extend your legs and bend your elbows to bring both dumbbells into your chest. Ensure that the heads of the dumbbells are facing forwards. 
  • Extend your arms and press both dumbbells up above your head.
  • Gently lower the dumbbells by firstly bringing them into your chest and then extending your arms down by your sides.
  • Repeat for the specified number of repetitions.

Burpees are such a great full-body exercise! You might not love doing them, but I’m sure you can appreciate how good they can be for working multiple muscle groups. 

While these burpee variations are a bit more advanced, you might find a version you like doing more than a basic burpee. I often post videos of workouts and exercise variations on my social media, so make sure you follow me!

Love, Kayla xx
 

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

<# for (var i = 0; i < comments.length; i++) { var s = comments[i]; #>

<#= s.user.username #><#= moment(s.created_at * 1000).fromNow() #>

<#= s.html_body #> <# if (s.images) { #>

<# } #>
Reply Like Unlike
<# if (s.replied_comments_count) { #> <# for (var j = 0; j < s.replied_comments.length; j++) { var c = s.replied_comments[j]; var lastComment = s.replied_comments[s.replied_comments.length - 1]; #>

<#= c.user.username #><#= moment(c.created_at * 1000).fromNow() #>

<#= c.html_body #> <# if (c.images) { #>

<# } #>
Reply Like Unlike
<# } #> <# if (s.replied_comments_count > 3) { #> Show more replies <# } #> <# } #>
<# } #>
<# for (var i = 0; i < comments.length; i++) { var s = comments[i]; #>

<#= s.user.username #><#= moment(s.created_at * 1000).fromNow() #>

<#= s.html_body #> <# if (s.images) { #>

<# } #>
Reply Like Unlike
<# } #>

Leave a comment...
Sort by: