Burpee Basics: A Step-by-Step Guide and Tips for Beginners to Master the Ultimate Full-Body Exercise

Burpees are a full-body exercise that can be challenging, but are also very effective at building strength and improving cardiovascular fitness. In this article, we'll go over how to do burpees step-by-step, as well as some tips for modifying the exercise to make it easier or more challenging depending on your fitness level.

Burpees are a full body exercise with multiple health benefits
1. Improve Cardiovascular Fitness: Burpees are a high-intensity exercise that can quickly raise your heart rate, helping to improve your overall cardiovascular fitness.

2. Strength Building: Burpees work multiple muscle groups, including the chest, arms, shoulders, back, core, and legs, making them an effective exercise for building overall strength and muscle tone.

3. Increase Stamina: Since burpees require both strength and cardiovascular fitness, they can help increase your stamina and endurance over time.

4. Burning Calories: Burpees are a calorie-burning exercise that can help you burn fat and lose weight when combined with a healthy diet and regular exercise.

5. Convenience: Burpees are a body weight exercise that can be done anywhere without the need for any equipment. This makes them a convenient and accessible exercise for those with busy schedules or limited access to the gym.

Let's take a look at how to do burpees
Step 1
Start with your feet shoulder-width apart and your arms at your sides.

Step 2
Lower into a squat position, keeping your hands on the floor in front of you.

Step 3
From a squat position, kick your legs back so that you finish in a plank position, with your arms straight and your body in a straight line from head to toe.

Step 4
Bend your arms and lower your body to the floor, keeping your elbows close to your body.

Step 5
Once you're on the ground, pull yourself back into a plank position.

Step 6
Jump your feet forward to return to the squat position.

Step 7
Stand up straight and jump up, reaching your arms above your head.

Step 8
Land gently to begin the next rep and immediately return to the lower back position.

How to do burpees for beginners?
If you're new to burpees or find them too challenging, there are several modifications you can make to make the exercise easier:

1. Pull out the push-up: If you're struggling with the push-up portion of the exercise, you can skip it and instead just walk your legs back and forth from the plank position.

2. Skip the jump: If the jumping part of the exercise is too challenging, you can skip it and stand up straight at the end of each rep.

3. Slow it down: If you find the exercise too difficult to complete at a fast pace, you can slow it down and focus on performing each movement with good form.