Burpees are simple and effective exercises that are often used for fat loss, muscle building, overall strength and endurance. They are based on a series of frequent and fast approaches. You can not only complicate the exercises, but also simplify them.
Burpees are simple and effective exercises that are often used for fat loss, muscle building, overall strength and endurance. They are based on a series of frequent and fast approaches. For many people, doing burpees is too difficult at first. However, you can not only complicate the exercises, but also simplify them by changing, replacing, or removing certain components.
Below are 5 progressively harder versions of the exercises to help you build the foundation you need to prepare for the traditional burpee and its many advanced variations.
Five Burpee Exercises for Beginners
If you find it difficult to achieve a deep floor squat, use a half squat. See also: What is dynamic heating?
- Sit down at a comfortable depth for you. Place your hands on the floor in front of you, and then take turns placing your feet behind you. Once you’ve stabilized at the top of the push-up position, place your feet forward so that your knees are close to your elbows. Push back until you are in the bottom squat position. Keep your feet on the ground until you get up again.
- Sit down at a comfortable depth for you. Place your hands on the floor in front of you, and then place your feet back and knees on the floor, one at a time. Perform a push-up on one knee, dropping as low as you can. Return your legs to their original position, squat down and stand up again.
- Squat down, and once you’re in the floor squat position, bring your legs back into the top push-up position. Once you stabilize, jump/spread your legs back and forth, sit down on a flat foot, stand up again.
- Sit down, take your legs back, push up, spread your legs, sit down on a flat foot, stand up.
- Classic burpee exercise – squat, take your legs back, do push-ups, spread your legs, sit down on a flat foot, do a squat jump.
These 5 beginner exercises will take you to the classic burpee and even higher levels. If you liked this lesson and want more like it, check out this method of tactical gymnastics. These exercises are easy to do even at home.
Burpee Precautions
When doing burpees, your age should be taken into account, as well as your fitness level and other limitations. See also: Exercise – deadlift for beginners
As we age, muscle elasticity and overall flexibility naturally decrease. The process can be slowed down a little, but it cannot be completely prevented. Thus, this should be taken into account when we perform all physical activities, especially those associated with burpee gymnastics. Fifty-year-olds may take a little longer to achieve results than 16-year-olds.