How To Do Burpee : Advantages & Variations

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Burpee is a full body training exercise, but you should make sure you're doing burpee properly before looking for results. The total should be less relevant than the perfection of each step, as every step counts. We're going to focus on the little things like the muscle's focus area and some precautions to make each burpee more effective and safer.

Here is a guide on how to make a perfect burpee.

H.ow Making Burpee – T.The right way

Position: Stand with your legs open to shoulder width.


  1. Bend your knees to the level of the squat and place your hands on the floor with your elbows between your knees. We better call it a frog pose.

2. With your feet parallel to your ankles, slide your legs back and take a plank position with your ankles straight.

Tip: Squeeze the core and contract the glutes, which remains the most important point in getting the burpee right.

Attention: Avoid arching your back while doing planks to avoid lower back injuries.

3. Bring your legs forward by jumping and swinging your feet until your knees are back between your elbows and you are back in the frog position.

4. Now swing your whole body in the air by stretching your hands straight up.

Tip: Jump all over your body with the intervention to make each burpee you do much more effective.

With this we complete a burpee.

Go ahead and decide how many reps and sets you think you can do as a beginner.

Benefits of burpees

  • You must have wondered how each part of your body hurts when you start doing burpees.
  • Burpees burn your arms, shoulders, chest, core, glutes, and any part you name. In fact, it's a full body exercise.
  • Burpees are a well-known muscle building exercise, but they also prove to be very effective for burning fat.
  • It affects your strength and mobility in the routine. Any part that is busy will be strengthened over time; All you need is consistency.
  • It also tests body balance while maintaining stability, and if done regularly, it improves stability over time.

In short, the burpee would be a tough choice to keep you in ideal shape.

How to add burpees to your workout

Beginners are advised to perform burpees with slow but perfect movements for a minute after a rational full body warm up. Later, you can increase the number or the time according to the efficiency of the body.

Warming up before burpee is highly recommended to avoid muscle injury as burpees affect the entire body.


It's okay if you can't do burpee exercises effectively or at all. It is time for you to lay the groundwork for performing this high-intensity exercise.

Start exercises like planks, squats, high jumps, and arm training individually, as burpee is nothing more than combining all of these exercises with a quick transition between them.



This tip makes the burpee less strenuous and easier for beginners.

When you get to the plank position, instead of taking both and bringing them together, take one leg and then another.

Follow these instructions as you return to the front posture.


  • Add a push-up after the plank. This will surely make the burpee harder and more effective on the core and arms.
  • Step up the burpees by replacing higher and more difficult jumps in your burpee reps.
  • A tough but powerful version is a one-legged burpee. Perform the same movements with one leg in action and the other in the air. It will challenge and improve the one-sided balance of the body.

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