Burpees

Burpees are an effective full-body exercise that combines several movements to activate the quadriceps , hamstrings , glutes , chest and core muscles . The exercise is common in HIIT training and functional fitness, and is excellent for improving both strength and conditioning.

Correct Technique

How to perform a Burpee correctly:

  1. Start standing with your feet shoulder-width apart, and your arms hanging at your sides.
  2. Sit down in a squat and place your hands on the floor in front of your feet.
  3. Jump your feet back into a plank position, keeping your body in a straight line.
  4. Perform a push-up, lowering your chest to the ground, then push yourself back up to plank position.
  5. Jump your feet back towards your hands and land in a deep squat.
  6. Finish by jumping explosively upwards, and stretch your arms above your head.

Common Errors

Avoid these common mistakes during burpees:

  • For quick execution: Perform the movement in a controlled manner, especially during the plank position and the push-up.
  • Lowering hips: Engage your core muscles to prevent your hips from sinking into the plank position, which can strain your lower back.
  • Skip the push-up: Make sure you perform the entire movement, including the push-up, to maximize the exercise's effectiveness.

Modifications and Variants

Adapt Burpees to your level with these variations:

  • Beginner: Perform step-back burpees by returning to plank position instead of jumping, skipping push-ups if necessary.
  • Advanced: Add a tuck jump at the end, or hold dumbbells during the exercise for extra resistance.
  • Burpee Variations: Try Chest-to-Floor Burpees or Burpee Box Jumps for increased intensity.

Repetitions and Sets

Follow these recommendations depending on your level:

  • Beginner: 3 sets of 5-8 repetitions, focus on technique.
  • Intermediate: 3 sets of 10-12 repetitions at steady speed.
  • Advanced: 4 sets of 15-20 repetitions, increase the tempo for more intensity.

Breathing technique

Use proper breathing technique to maintain energy during burpees:

  • Breathe in as you jump into plank position and lower your body down.
  • Exhale as you push yourself back up and jump back to a standing position.
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