How To Do Burpees The Right Way

Burpees are known to be punishing exercises. But it is one of the high-intensity workouts that deliver quick and amazing rewards. However, a lot of people perform them the wrong way. Here are the reasons why you should perform burpees and how to do them properly.

Why Should You Include Burpees In Your Workouts?

The burpee is a type of intense workout that combines pushups, squat jumps and thrusts. It is a good exercise that builds arm strength and leg power. Since your entire body exerts forces at high intensities, you get to burn a lot of fat and calories as well.

Intense fat burn and strength training then results in increased cardio and muscular endurance with better muscle toning.

5 Ways To Do Burpees

1. Walk-Back Squat Thrust

Source: SELF

Start by standing up with your feet at shoulder-width apart.
Put your arms on the front of your legs.
Bend your knees and reach forward to put your hands on the floor.
Step your left leg back and follow it with your right leg into a plank position.
Jump your legs forward back to your starting position and stand back up.

2. Supported Squat Thrust

Source: SELF

Start by standing up with your feet at shoulder-width apart.
Put your arms on the front of your legs. There should be a box or chair in front of you.
Bend your knees and reach forward to put your hands on the box or chair.
Jump to kick your legs back and form a straight line from your head to your toes.
Immediately jump your legs forward and stand back up to your starting position.

3. Squat Thrust

Start by standing up with your feet at shoulder-width apart.
Bend your knees and reach forward to put your hands on the floor.
Jump to kick your legs back into a plank position.
Immediately jump your legs forward and stand back up to your starting position.

4. Bottom-Half Burpee

Start in a deep squat position with your legs wider apart than your shoulders.
Turn your toes slightly outwards with your arms held up at head level.
Reach forward to put your hands on the floor right beside your ribcage.
Kick your legs straight out behind you.
Lower your entire body down to the ground while bending your elbows.
Push your body back up quickly using your arms.
Bring your legs back to your starting squat position.

5. Basic Burpee

Start by standing with your feet apart at shoulder-width
Bend down and put your hands on the floor.
Kick your legs straight back into a planking position.
Push your body back up quickly with your arms.
Bring your legs forward back under your body.
Jump straight up into the air.
Reach your arms over your head.
As you land, bend your knees then do the next rep.

6 Tips For Better Burpees

1. Tighten your core

A tightened core during a workout strengthens your body and maximizes calorie burn.

2. Relax your body as you go down from your jumps

You’ll avoid tiring out easily this way.

3. Don’t do a full push up

Push-ups make you perform your burpees slower. It also exhausts your arms much faster.

4. Land on your heels

Landing on your forefoot will tire out your calves and legs making your jumps weak.

5. Inhale at mid-air and exhale as you plank

Proper breathing helps you stay focused and lets you avoid fatigue.

6. Clap when you’re done

Reward yourself for achieving such a tough workout with an applause!

Don’t forget to stretch and warm up first before doing your burpees. This is to avoid injuries and cramps. Get a proper night’s every evening. Nourish yourself with healthy meals before and after every workout.

Try these other workouts as well!

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