Burpees

Burpees are an effective full-body exercise that combines strength and conditioning training. The exercise activates muscles in both the upper and lower body, including the chest, arms, legs, core, and shoulders. Burpees are known for quickly raising the heart rate, making them ideal for HIIT training, where you want to burn fat and build strength at the same time.

Proper Form and Technique

Follow these steps to perform burpees correctly:

  1. Start standing with your feet shoulder-width apart.
  2. Squat down and place your hands flat on the ground in front of you.
  3. Jump your feet back so you land in a plank position.
  4. Perform a push-up, lowering your chest to the floor.
  5. Jump your feet forward toward your hands and rise back up into the squat position.
  6. Finish with a jump into the air, clapping your hands overhead.

Move quickly and explosively to get the most out of the exercise, but make sure to maintain proper form throughout.

Common Mistakes

Although burpees are a simple exercise, there are several common mistakes that can reduce their effectiveness:

  • Arched Back: When jumping back into the plank position, an arched back can lead to lower back pain. Make sure to engage your core and keep a neutral spine.
  • Rushed Push-Up: Many avoid going all the way down in the push-up. It’s important for the chest to get close to the ground for maximum muscle activation.
  • Minimal Jump: Many conserve energy by jumping too low. Try to achieve more explosiveness in your jump to increase intensity.

Variations and Modifications

You can adjust burpees according to your level:

  • Beginner: Start by removing the push-up and jump, or walk your feet back and forward instead of jumping.
  • Advanced: Try adding extra elements like tuck jumps or use dumbbells for an increased challenge.
  • Explosive Burpees: Aim to make your jump as explosive as possible to train your power.

Reps and Sets

For beginners, it may be good to start with 3 sets of 10-15 burpees. For more advanced practitioners, you can increase to 20-25 repetitions per set or incorporate them into a HIIT circuit.

Breathing Tips

Breathe in as you go down into the squat and push-up, and exhale as you jump up into the air. This will help you maintain a steady pace and ensure that your breathing supports your energy expenditure during the exercise.

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