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How to Burpee: A Step-by-Step Guide & Tips for Beginners

HealthFitnessHow to Burpee: A Step-by-Step Guide & Tips for Beginners
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The burpee is a full-body exercise that can be challenging, but it’s also very effective at building strength and improving cardiovascular fitness. In this article, we’ll go over how to do a burpee step-by-step, as well as some tips for modifying the exercise to make it easier or more challenging, depending on your fitness level.

Burpee is a complete body exercise that has many health benefits

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1. Improving Cardiovascular Fitness: Burpees are a high-intensity exercise that can get your heart rate up quickly, helping with your overall recovery. cardiovascular fitness.

2. Building Strength: 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. Increasing Stamina: Since burpees require both strength and cardiovascular fitness, they can help increase your endurance and stamina 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. Feature: Burpee is a bodyweight exercise that can be done anywhere without the need for any equipment. This makes them a convenient and accessible exercise for people with busy schedules or limited access to a gym.

6. Boost Metabolism: Because burpees are a high-intensity exercise that works multiple muscle groups, they can help boost your metabolism And keep burning calories even after your workout is over.

Speed ​​Up Your Metabolism With Burpees! Image Courtesy: shutterstock

Let’s see how to do burpee

Here’s a step-by-step guide to doing burpees.

step 1

Begin by standing with your feet shoulder-width apart and your arms at your sides.

step 2

Lower down into a squat position, placing your hands on the ground in front of you.

step 3

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

step 4

Keeping your elbows close to your body, lower your body by bending your arms.

step 5

Once you’re on the ground, push yourself back into plank position.

step 6

Jump your feet forward to return to the squat position.

step 7

Stand up straight and jump upward, reaching your arms overhead.

step 8

Land softly and immediately return to squat position to start the next rep.

how to do burpees
Here’s the right way to do a burpee. Image Courtesy: shutterstock

Read also: These 5 Burpee Mistakes Will Never Let You Lose Weight

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 Push-Ups: If you’re struggling with the push-up portion of the exercise, you can skip it and instead walk your feet back and forth from plank position.

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

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

How to Make Burpees More Challenging

1. Take a Leap at the End: Instead of just standing straight at the end of each rep, jump as high as you can and reach your hands overhead.

2. Add Tuck Jumps: In addition to regular jumps at the end of each rep, tuck your knees toward your chest to add an extra challenge.

3. Do Burpee Ladder: Start with one burpee, then rest for 30 seconds. Next, do two burpees, rest for 30 seconds, and so on, adding one rep each time until you reach 10 reps. Then, go back down the ladder, doing nine burpees, then eight burpees.

burpee variation
Add an extra step to make burpees more advanced. Image Courtesy: shutterstock

also try: Here’s a Jumping Jack Variation That Can Give Burpees a Tough Competition

By following these step-by-step instructions and modifying the exercises to fit your fitness level, you can incorporate burpees into your workout routine and see results over time.

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