The first time new folks at our gym hear the word “burpee”, they laugh.
Then they learn what the word means, and they groan 🙂
In the fitness world today – in boot camps, personal training sessions, martial arts classes, and much more – the burpee is king. And for good reason. It’s AWESOME for working every muscle in your body, and getting an amazing conditioning workout in a super short amount of time – in a very small space, and with no added equipment.
HOWEVER, the move is not without its faults. If you’re just getting into the swing of your workouts and aren’t in the greatest of shape, or if you maybe have an injury that prevents you from doing the move with proper form, there can indeed be some stress put on the knees, back, etc.
I still contend that burpees ARE for everyone. The key is modifying them a bit for your particular situation – so you can get the most out of them, get a great workout, and stay safe at the same time.
I got a video for you today from my friend Shawna K that will show you exactly how burpees can be used by ANYONE to up their fitness game and shatter any weight loss or fitness goal. Check it out below:
Of course, there are also ways to intensify the already challenging burpee too. So it truly is an exercise for all fitness levels.
Now that you have the exercise down, here’s a sample workout for you to try. Do 30 seconds of work with a 5 to 10 second rest in between each exercise. Do this entire set 3 to 5 times:
- frogger burpee
- prisoner reverse lunge
- inchworm push up
- double jump burpee
- plank with alternate leg lift
Feel free to take a 30 second break in between sets if necessary, maintaining great form for each exercise is your number one priority.
To sum up, the burpee is an AWESOME exercise for working every muscle in your body, and getting an amazing conditioning workout in a super short amount of time – in a very small space, and with no added equipment. And it IS for everyone … the key is modifying it a bit for your particular situation – so you can get the most out of them, get a great workout, and stay safe at the same time.
ALSO … almost forgot 😉 … if you’d like a TON more ‘tried and true’ burpee variations in combination with body weight exercises and simple DB exercises to blast fat and get you fit in record time, check out Shawna’s Challenge Burpee program here (and enter coupon code “Yayforburpees” to get 30% off through the end of this week):
Thanks, train hard, and talk soon –
Forest Vance, MS, RKC II