Many people shy away from the burpee exercise because they feel that it is either too hard or too dangerous. I feel that if you do this exercise with proper form and move at a slow and easy pace. You too can include these moves in your workout just too mix things up. Yes the burpee is hard to do in the beginning and everybody thinks you have to do them fast and hard. The truth is that you are better off doing them slow and focused.
Simply slow down the movement
What you can do is simply slow down the movement and take out the push-ups in order to make the exercise more beginner friendly. One of the best ways to ease into the exercise is to grab a chair at home and use it to get used to the burpee motion without getting hurt. First, place a yoga mat on the floor. Then, grab a chair and put your hands on the seat. Next, jump your legs out to the end of the mat. Jump your legs back to the starting position and raise your arms above your head. Repeat these movements for 60 seconds. This may sound strange but it allows you to get used to the motions in a safe way that is also easy on the body. Eventually you will be able to the full burpee with no problems.
What is a burpee?
A burpee is essentially a 2 part exercise. First a push up and then followed by a leap into the air. Doing a few of these in a row can be very tiring, but this versatile exercise is worth the pay off. It will not only build strength and endurance but it will also burn calories and boost your over all cardio fitness. Basically, it covers the whole body.
What are the benefits in doing burpees?
The first biggest benefit that I notice is that it gives you a full body work out. You could literally just do these every day and you would be in good shape. That is how powerful this move is. From head to toe you will feel burpees working you. Your abs will get tighter and arms will look stronger. Its a great cardio workout so you better bring your sweat towel. It not only boosts cardio fitness but it is also a great fat burner. Burpees can be a type of workout where you shoot a short burst of movement and then taking short rest periods. They can also aid in stronger heart and lungs, improved brain function, improved cholesterol levels, lower your blood pressure, improve blood flow and lower your risk of diabetes and heart disease.
Burpees can be done anywhere.
Once again you don’t need an expensive gym or a big area for that matter. All you need is your own body weight and enough space to complete the move. So even if your in your bedroom or patio area, you can always get your blood pumping with some burpees. Just make sure if you are in the upstairs apartment that you don’t do them to late.
Here are the 8 basic steps to do a burpee.
1. Start in a sqaut position with your knees bent, back straight and your feet about shoulder width.
2. Lower your hands in front of you so they are just inside your feet.
3. With your weight on your hands, kick your feet back so you are on your hands and toes while in a push up position.
4. Keeping your body straight from your heels to your head, do one push up. Remember not to let your back sag.
5. Do a jump kick and by jumping your feet back to the starting position.
6. Stand and reach your arms over your head.
7. Jump quickly into the air so that you land back to where you began.
8. As soon as you land with knees bent, get yourself into a squat position and do another rep.
You will get better at it as time goes on.
Even though you might have had to start doing burpees minus the push-ups at first that is actually perfectly normal. This way you eliminate any danger and learn the correct steps. The strength you gain will come into play in only a couple of weeks. You will see yourself moving quicker and easier. Many people like to make burpees more challenging over time by adding a box to jump up on during the move. You too will notice your expertise growing as you continue on doing this incredible exercise.
There is a reason why the U.S Marines do burpees.
Its simple to figure out that burpees are probably the most important part of your workouts. If you can squeeze these movements into your routine, you will turn into a fitness beast and everyone will notice. It is not hard to tell when a friend or anyone is putting in the time to do some burpees. It transforms your body in to an athletic specimen to where you not only look good but you think clearer, breathe better and have more confidence in daily life than before.