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Burpee (some burpees) — this is a plyometric exercise, which is a combination of jumping, planks and push-UPS. This super-effective exercise engages all the muscles in your body quickly picks up heart rate zones fat burning and allows you to burn a lot of calories in a short time.
Exercise burpee (or as it is called some burpees) was invented in 1939 by American doctor of physiological Sciences , Royal H. Burpee as a quick and reliable way of carrying out fitness tests. But the special popularity this activity has received after a surge crossfit workout burpee is a key element of the lesson. Now burpee is widely used not only in crossfit, but in the interval, functional and cardiovascular training.
Read also about other exercises:
- Jumps breeding arms and legs (Jumping Jack)
- Squat with vprygivanie (Squat Jump)
- Climber (Mountain Climbers)
General information about burpee
If you are unfamiliar with a burpee exercise, let us recall that it is. In fact, this exercise includes 3 items: plank, pushup, and jump. You start with a position of a deep squat, move into plank, perform a push-up, go back into a deep squat and perform the jumping up. The exercise is performed for a few repetitions without stopping. For clarity we present you burpee in the animated version:
Burpee is sort of a unique activity — it allows you to use all major muscle groups equally effectively. In different phases of the execution of the work included the muscles of the shoulders, triceps, chest, AB, back, buttocks, hamstrings, quadriceps. In addition, due to the hopping of the load and movement of the body from the horizontal plane in the vertical you will very quickly raise the heart rate and therefore burn more calories.
The burpee exercise requires a significant level of endurance and strength, therefore it is a marker of physical fitness involved. For many burpee is the most unloved and difficult cardio exercise. However, you can always make it easier to complete a burpee, excluding push-UPS or jumping out of sequence.
How to perform a burpee?
1. Stand straight with feet shoulder width apart. Bend your knees and take a deep squat, leaning his arms on the floor.
2. You jump back and take a plank position. The body must maintain a straight line, hips and lower back should not bend down to the floor. The palms are directly under the shoulder joints
3. Bend your elbows back and touch the chest floor while your body remains a straight line. You can also perform a variant of the burpee with the usual push-UPS parallel to the floor without touching gradu.
4. Return to the plank position, maintaining a straight body line.
5. Skip ahead, pulling the knee to the feet. Thighs parallel to the floor, don’t raise the buttocks up.
6. Sharply jump out, raising his hands and body up. Please note, back straight, gaze is directed forward, the body and legs forms a straight line. Body weight is not transferred back, the movement is performed easily and rapidly.
7. Then land and go back into a deep squat, then the bar, and push-UPS, trying to execute a burpee at a continuous pace
Attention! Not prohibite back and not horbites during the execution of a burpee. The body should form a straight line without bends and deflections. You should also follow the right form of exercise, and keep high speed.
10 reasons to exercise burpee (some burpees)
- Burpee is one of the most energy-intensive cardio exercise, which will help you quickly raise the pulse and burn calories. Yes, it poistenie the perfect exercise for weight loss!
- This exercise will involve a large number of muscles of the upper and lower parts of the body. You will work muscles in the arms, shoulders, chest, AB, back, legs and buttocks – the work included the whole body.
- Regular burpee trains cardiovascular system, respiratory system develops and increases your stamina.
- For this exercise, you will not need additional equipment, it is complete weight loss.
- You can perform it at home, in the gym, on the street, on the Playground – anywhere.
- Exercise has a lot of modifications: from simple’s low impact options to super-complex. You can choose the option that suits you.
- Burpee develops explosive strength of muscles, helping you to improve your speed and endurance.
- Burpee fit and those who practice strength training: this exercise helps to avoid stagnation in strength training and accelerate muscle growth.
- This is a great exercise for developing balance and coordination.
- You can manually adjust the load in this exercise. Want to focus on the lower body? Turn on two jumps in each iteration. Interested in upper body? Add a few push-UPS. We need to work through the press? Pull knees to chest in plank position. Burpee is a versatile exercise that can be easily optimized for their specific purpose.
Contraindications to perform a burpee:
- Problems with the joints
- Chronic heart disease
- A large weight (> 30% above normal)
- Varicose veins
- Pregnancy and the postpartum period (2-3 months)
If you have any contraindications to intense exercise, you can choose the variant’s low impact perform a burpee, which will be discussed below. Remember that to lose weight and acquire in shape is possible without intense exercise. Yes, with a’s low impact workout to achieve a result will probably take more time, but the risk it’s not worth it.
Burpees for beginners
To learn how to perform the burpee exercise can absolutely everyone! We offer you step-by-step, you will master the burpee even the absolute beginner. Once again we emphasize, not necessarily to reach the most advanced version of the exercise. You can stay on the option that is most comfortable for you, just increasing the number of repetitions.
Level 1: burpee’s low impact with a chair
Leaning his arms on the chair, a quick step without a jump, take the plank position. Then do step forward and take a vertical position. Proceed to the next difficulty level when you can perform 13-15 reps this option burpee in a row. Please note, the higher the chair, the easier it is to perform exercises. Instead of a chair you can use a step platform, sofa, bedside table.
Level 2: burpee’s low impact on the floor
The same principle of execution as the first level, but already on the floor. Once you can do this exercise 2 sets of 15 reps, go to the next level of difficulty. If you have a problem with the knees, stay in this modification burpee.
Level 3: Burpee without the push-UPS and jumps out
A classic burpee, but without the pushups and jumps out. Often used in cardiovascular training as a more lightweight version of the exercise. Perfect for those who has little experience of classes and so far only mastering the burpee. If you will be able to confidently perform 2 sets of 15 repetitions of this option exercise, move on to jumping.
Level 4: Burpee without the push-UPS
If you have not yet learned to wring out from the floor, you can skip the phase of push-UPS in this exercise. You can also perform pushups from the knees, but this will violate the dynamics of the exercise, so better to learn how to do push-UPS from the floor. Read more about this in the article: All about push-UPS: benefit, harm, features, embodiments in pictures.
Level 5: Classic version of the burpee with push-up
And finally the level 5 version of the classic burpee with push-up.
It also includes another modification of the run-burpee – with a touch of the chest and legs of the floor. This option is most often used in crossfit. In the HIIT training group classes and in-home option is more typically used with a push-up.
The scheme is run burpee
The most popular variant of the scheme for the development of endurance and the skills of performing the burpee is increasing the number of repetitions. Start with 10 burpees every day and gradually increase their number. Set yourself the ultimate goal (for example, 50 repetitions in a row) and go to this figure. We offer you this ready-made scheme burpee on day 31 with a gradual increase in the number of repetitions:
If you consider yourself more advanced, and ready to reach 100 reps in a month, there’s this option:
An embodiment of burpee choose based on their level of readiness. In addition to increasing the number of repetitions to increase the difficulty level. For example, the first week you perform a burpee without jumps out; the second week – with the jumps out, but without the push-UPS; third week – already with push-UPS, etc.
How to increase the number of repetitions of a burpee? For you to be able to see the progress in the implementation of the burpee exercise, then be sure to practise the following exercises: plank on hands and forearms, push-UPS, sit-UPS jumping with a jumping knee to the chest in the bar. Also recommend doing plyometric exercises for development of explosive force of muscles.
Strap: how to perform + 45 variants
20 burpee in pictures
We offer you a unique selection of: 20 burpee embodiments in the illustrative pictures. Additional variations of the burpee will help you to diversify your workouts.
Burpee for the middle level of preparation
1. Burpee with a shoulder touch
2. Burpee with hand touch his knees
3. Burpee-style yoga
4. Burpee-mountain climber
5. Some burpees 180 degrees
6. Burpee diverting the legs back
7. Burpee with kick to side
8. Burpee-Spiderman
9. Burpee with pull dumbbells
10. Burpee with pull dumbbells in the bar
Burpee for advanced level
1. Burpee rolling
2. Burpee with star jump
3. Burpee with jumping
4. Burpee with jumping to the side
5. Burpee with breeding of feet in the strap
6. Burpee on one leg
7. Burpee with vertical jumping in the strap
8. Burpee with jumping on a step-platform
9. Burpee with raising the legs with step
10. Burpees with lunges
Thanks for the gifs youtube channels: Kevin Saum, andreanne fitness, FXBWhiteBearMN, Jacquelyn Son, shortcircuits with Marsha, burpee modification, Coretraining CZ, Hotel Workout.
Circuit training with different versions of the burpee
For beginners we suggest to try out the scheme with a gradual increase in the complexity and number of repetitions per day as suggested above. But for more advanced concerned, we offer several options for training with burpees. You can repeat as many laps as you can.
For intermediate level
Perform each exercise 8-10 times then 30 seconds break. Repeat the exercise as many laps as you can. Between rounds rest for 2 minutes.
Option 1
- Burpee-Spiderman
- Burpee + dog face up
- Classic burpee without jumping
- Burpee with hand touch his knees
- Burpee with pull dumbbells
Option 2
- Burpee-mountain climber
- Burpee with a shoulder touch
- Burpee with kick to side
- Burpee with pull dumbbells in the bar
- Burpee diverting the legs back
Advanced level
Perform each exercise 10-12 times, then 30 seconds break. Repeat the exercise as many laps as you can. Between rounds rest for 2 minutes.
Option 1
- Burpee on one leg
- Burpee with pull dumbbells in the bar
- Classic burpee without the pushup
- Burpee with breeding of feet in the strap
- Burpee with star jump
Option 2
- Burpees with lunges
- Burpee rolling
- Burpee with a shoulder touch
- Burpee with star jump
- Burpee with jumping sideways
Reviews on the burpee exercise from our subscribers
- Alina: “for the First time faced with the burpee group cardio exercise. I was just starting to do fitness, and for the first time, of course, made only 3 or 4 repetitions. And next girl was quietly done for 10-15 and even push-UPS! Exercise as a litmus test in the group – immediately see who is engaged in a long time who recently:) After three months of training me burpee is not afraid of doing more than 15 reps true push UPS has much to improve (says the coach, they had enough deep)”.
- Maria: “some burpees – my favorite exercise. Don’t know that its all so afraid of. For me there is a much more difficult exercise. For example, lunges with jumps – that is, Yes, it is difficult (and traumatic way worse than some burpees). However, some burpees, I always make a variant with the usual push-UPS, I was not very comfortable to hit the floor. Although some coaches do it with a touch of sex. I don’t know if it is better.
- Alexander: “I go to crossfit, coaches often include a burpee in a workout. At first it seems a difficult exercise, but gradually get used to it. Generally in such exercises like crossfit or HIIT often have to overcome, but when you see the progress – it’s just indescribable thrill”.
- Olga: First time I saw some burpees in one of the home workouts. Oh, now I understand that there was a light-version (without jumps out), and the first of the week to perform even that was space. Now, of course, some burpees are everywhere, they are familiar and it is not difficult to do. But I still don’t like them, and when the coaches say “and now some burpees”, I can’t suppress the inner “I”.
- Julia: “Very often do the burpee on the crossfit. I don’t even know how this exercise is called correctly and that are considered so formidable. Good exercise, really works the whole body and the level of sweating is increased significantly. I first hurt the wrist, apparently unused, but then passed”.
Ready video workout with burpee
If you do not like to engage yourself, we offer you several ready-made video workouts, which are based on burpee. This is a great video for developing your endurance and strength, losing weight and shaping slender toned body.
TOP 50 coaches on YouTube: our selection
1. 10-minute workout burpee in Russian
2. Fitness Blender: 10 Mins. 100 Burpees Challenge
3. Christine Salus: 20 Min. HIIT Burpee Madness
4. The Body Coach: 20 Min. Burpee Challenge (20 Different Burpees)
Burpee (some burpees) is a great exercise for weight loss and body tone. If you are doing cardio training, then be sure to include in your lesson plan burpees. At first, you may not be able to do a lot of reps, but with the increase in endurance and strength you will improve your performance day by day.
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