Here is Your Step-by-Step Guide to Get There Safely.

Ah, burpees – the exercise we all love to hate. But when you knock a set out, there’s nothing much more satisfying. So why the grumbling? Well, a full burpee is not easy, especially when you’re just getting started. We’re here to let you in on a little secret: there’s no rule that says your burpees need to look like a full “CrossFit style” burpee right out of the gate. 

Cat Kom is the founder of Studio SWEAT onDemand. Even Cat has a love-hate relationship with burpees. She once did a full mile of moving burpees in the sand on a beach. As much as she works out, Cat says, “My abs were never as sore as the days following that event!”.

Whether your goal is to crush a mile of burpees or the more humble “get through a few sets in class,” the tips Cat has to share with you will definitely get you going in the right direction! She’s going to show you step-by-step progressions that YOU can do to build your way up to doing a full burpee. There are also variations that might NOT be right for certain demographics.

Why, Oh Why Do Burpees?

• Total-Body Toning. Burpees tone up tons of muscles in the upper body, lower body, and your core. You don’t need to be hopping your way through the sand for this benefit. We promise even in the beginner modifications, you’re getting great core strengthening.
• Calorie Burn. Burpees get your heart rate up so you’re torching calories while building muscle.

How To: 

1. Let’s look at the elements of a full burpee. These steps should flow together quickly to create the maximum high-intensity move:
   • Begin in standing position, feet hip-width.
   • Drop to a squat, placing your hands in front of your feet.
   • Kick legs back into a high plank.
   • Do one push-up, back to plank.
   • Jump legs forward to squat position.
   • Jump. Explode out of the squat, reaching your arms to the sky.
   • Repeat.
2. Progressions to Get There. These steps might be slower and more separate than a traditional burpee, especially as you’re beginning.
   
   1) Elevated Step Out Plank
   • From standing, squat down to place your hands on an elevated surface (eg. a step, a low bench).
   • Step one leg back, and then the other, ending in an arm-elevated high plank.
   • Step one leg forward and then the other, returning to squat.
   • Stand up then repeat.

   2) Elevated Jump Out Plank
   • From standing, squat down to place your hands on an elevated surface (eg. a step, a low bench).
   • Jump legs back, ending in an arm-elevated high plank.
   • Jump legs forward, returning to squat.
   • Stand up then repeat.

   3) Elevated Jump Out Plank + Push-Up
   • From standing, squat down to place your hands on an elevated surface (eg. a step, a low bench).
   • Jump legs back, ending in an arm-elevated high plank.
   • Do one push-up, returning to elevated high plank.
   • Jump legs forward, returning to squat.
   • Stand up then repeat.

   4) Step Out Plank
   • From standing, squat down to place your hands on the floor.
   • Step one leg back, and then the other, ending in a high plank.
   • Step one leg forward and then the other, returning to squat.
   • Stand up then repeat.

   5) Jump Out Plank
   • From standing, squat down to place your hands on the floor.
   • Jump legs back, ending in a high plank.
   • Jump legs forward, returning to squat.
   • Stand up then repeat.

   6) Jump Out Plank + Push-Up from Knees
   • From standing, squat down to place your hands on the floor.
   • Jump legs back, ending in a high plank.
   • Drop your knees to the floor, and do one push-up, returning to elevated high plank.
   • Jump legs forward, returning to squat.
   • Stand up then repeat.

   7) Full Deconstructed Burpee with Full Push-Up
   • Begin in standing position, feet hip-width.
   • Drop to a squat, placing your hands in front of your feet.
   • Kick legs back into a high plank.
   • Do one push-up, back to plank.
   • Jump legs forward to squat position.
   • Stand up then repeat.

Perfect each of the above progressions by doing at least 8 straight reps before moving on to the next variation. 

All of the variations above are awesome, but if you want more and you’ve perfected all the moves above, we’ve got more advanced variations of the burpee, like the one we mentioned up above.

Advanced Variations – If you have any neck, back, or shoulder sensitivities, stop here. If not, read on.

1. Add the Jump. But first, lift the chest and jump from the squat, not from standing upright or a hunched-over back.
2. Chest to the Deck – For the push-up from the plank, sink the chest and thighs to tap the ground at the same time without sinking into the lower back as you press back up to plank position before jumping back into the squat position.
   a) Flat back throughout
   b) Thighs and chest hit at the same time
   c) No sinking into the lower back when you push-up
   d) Jump from the squat with your chest up, rather than a rounded back or standing position

Now, grab your big smile and get after those burpees! If you want lots of body sculpting, fat-torching videos where we might throw some burpees into a workout, check out a Free Trial over on Studio SWEAT onDemand! Download the app, or if you happen to live in southern California, visit us in our San Diego studio.