I like burpee exercise because it's one of the few aerobic exercises that works your whole body. It's intense, simple, and all you need to do it is your body. I think it's pretty cool ;-)
Weight training is one of the best methods of strength training! If you want to start weight training safely and effectively, with the best info, diet, and routines, check out the 5 Day Beginner Weight Training Course!
First, remember that burpees are meant to be done explosively. They are fast and a great cardio workout; don't go slow.
So, let's learn...
Repeat as needed.
Be careful to go slowly when you start doing these, alright? Make sure to keep your lower back tucked in as well; it's easy to injure yourself there by having it rounded.Do as I say and do now, not as I did...
If you don't have the conditioning to start doing full burpees, or your body just can't do some of the movement, try these ways of making it easier. This is such a great exercise, it's a shame to not use it just because you can't do the whole movement.
Instead, just kick your legs out, hold there for a second in a plank position, and then tuck your legs in & go for the jump squat.
Simple, just do a regular body-weight squat. This reduces impact on your knees and ankles, making it doable if you have joint issues.
OK, now you know burpees? Let's make it harder for you, since you need the challenge!
When you jump up, bring your knees up to your chest to work your legs more.
Add some more weight to your workout! It'll just make your burpee exercise that much more intense to use a vest with weights in it.
If you don't have a weight vest, a tight backpack that you can load up is the next best thing. Be careful though - it can flop around and might injure you on the explosive movements if it's not good and tight.
Hold a dumbbell in each hand while you do this exercise. It adds weight and makes the squat deliciously painful.
Why do a regular push-up? A Hindu push-up is a fun variation to add in.
Hindu and Regular Push-up:
Why only do just one push-up? Doing more is just another way to make it harder.
If you can, a one arm push-up will ramp this up another notch. This is only for those really advanced people out there.
And on And on...
As you can see here, there're tons of ways to make burpee exercise harder. After you've tried the ones up there, I'm sure you'll be able to think of some other variation.
Work burpees into your regular workout routine, or save it for when you don't have access to weights. They are versatile and get your blood pumping fast.
When you add them to your workout, place exercises that require other kinds of movements before and after them. Since the burpee uses a pushing action of the hands and legs, try sprinting, doing pull-ups or chin-ups, or crunches before and/or after your burpees.
Also, burpees are great to add to a beginning weight training routine for agility and speed!
That will give your body a little time to recover from them. So, get out there and go try 'em!
Oh, and be sure to sign up for the e-zine Starting Strong to get monthly strength training, exercise, and diet tips e-mailed to you - and access to the free e-book Train Smart, Eat Smart: Exercise Nutrition Hacks!
"About 2 weeks ago I read all the ab strengthening stuff on your site because I decided I wanted to be strong, instead of having a lot of belly fat. So I started eating healthier, running, exercising, you name it - everything your site said to do to help. Now I am noticing a real difference! Thank you for making this. :D xD" ~ Julia
[This calorie calculator is] the most useful tool on the web that I can find… Also, I compared the calories calculated by your calculator to the calories calculated by the treadmill at my gym, and they're within a couple calories of each other, so yours is as accurate as we're going to get. REALLY AWESOME TOOL. I love it and depend on it. Thank you sooooo much for making this available." ~ Galit Sharon Marcus
Thank you very much, I was too lean before 2 years (55 Kgs), after the gym now I'm 72kgs, all the muscles have developed... when someone hand shakes with me it can be squeezed easily, they're making fun of me! ~ Tamil Arasan