To burpee or not to burpee, that is the question a lot of us are asking ourselves. Now, if you’ve ever thrown yourself down on the ground only to jump right back up repeatedly, you might be crazy. Or they might be heart-wracking, blood pumping burpees, in which case you’re probably doing yourself a favor.

Probably? Yes, probably.

Burpees are one of those controversial moves that some people will tell you do more damage than good. But studies show, and most trainers agree, burpees done with proper form are an excellent full body move. However, if your form is compromised due to lack of core strength or fatigue, you could cause yourself harm.

So in that case, let’s talk about proper burpee form.

PERFECT FORM

The specifics:

• From standing, go down into a squat position with a straight back.
• Place your hands on the floor slightly in front of your hands.
• Jump your feet back into plank position. Be especially aware at this point to make sure your plank is fully supported through your core, your lower back is not sagging, and your body is in a straight line from shoulders to toes.
• Jump your feet back to your hands and come back into a squat position with your weight on your heels.
• Explode through your legs into a vertical jump.

That is your first burpee.

The classic burpee can be done in a couple of different ways. The version above is the most basic way.

Other people don’t consider this a full burpee. A ‘full’ burpee would be the same movement but with a push up at the bottom.

These two different versions are a good way to adjust to your personal fitness level.

Now, depending on your experience, you’re either thinking this is going to be too hard, or you’re shaking your head at the simplicity. But burpees can cater to all levels.

Beginner

One concern for adding burpees into your beginner workout is the high impact of the move. If this is something you are concerned about, there are ways of lowering the impact. Instead of jumping your feet from crouching to plank, you can simply step your feet back one at a time. And then step back in to crouching position before standing up. Adding a jump will be more difficult, but simply standing can be adequate for beginners and significantly lowers the impact level.

Try doing sets of 5 burpees as many as you can with 1 minute rest between sets.

Intermediate

The intermediate level would mostly consist of what most people consider to be the classic burpee.

This means following the specific steps above and repeat. Repeat again. Repeat again. And again, and again, and again, until exhaustion, or the end of your set, whichever comes first. A good example of an intermediate burpee workout could be like this:

• Tabata set for 8 minutes:
• Work as hard as you can for 40 seconds, then rest for 20 seconds. Repeat 5 times.
• Or time how long it takes you to do 50 burpees. The next time you do the workout you can aim to beat your first time. 

Advanced

There are countless ways how to up the ante with burpees.

Instead of a vertical jump at the top you could make it a long jump or tuck jump. Measure your workout in distance rather than reps or time with long jumps. Or target the lower abs with tuck jumps. 

Add a plyometric - also known as "jump training" - or clapping pushup. At the bottom of your pushup, instead of raising yourself slowly, explode off the floor through your hands to clap mid air. 

Another way to challenge yourself further is to take this calisthenics – a dynamic art form where gymnastics and dance come together - move and make it into a weight bearing move. Use a pair of dumbells as handlebar grips as you go down for your pushup, then be sure to bring them overhead as you come up for the jump.

Benefits of burpees

Once you start adding burpees into your workout, you’ll definitely be able to see why they have such a reputation for being both loved and hated. I love you because you’re good for me, but I hate you because I hate you.

But while you’re doing them, just try to focus on the love, and they’ll be over before you know it.

And why do we love burpees?

 It is literally a full body workout in just one move. It hits arms, shoulders, chest, core, glutes, hamstrings, quads, and calves!

• They make you stronger.
• They improve your endurance (without having to step on the “dread”mill)
• High calorie burn

You can expect to always have a love/hate relationship with burpees. Even the most seasoned athletes do. But there sure is convincing reasoning to do them!

Do you want professional advice on your burpees and more? Pass by one of our fitness facilities and talk to one of our professional trainers!