The burpee is a staple in many conditioning routines, and for good reason. This simple exercise can be done almost anywhere, by almost anyone.
To perform a Burpee:
- Begin in a squat position with hands on the floor in front of you.
- Kick your feet back, while simultaneously lowering yourself into the bottom portion of a pushup. Your arms will not be extended.
- Immediately return your feet to the squat position, while simultaneously pushing “up” with your arms. You will perform a pushup as you return your feet to the squat position.
- Leap up as high as possible from the squat position. Repeat, moving as fast as possible.
Burpee benefits
Some of the benefits of adding burpees to your workout routine:
- Strength;
- Total body conditioning;
- Improved anaerobic capacity;
- Improved body composition; and
- Weight loss.
It’s not a Squat Thrust
At first glance, you may associate the burpee with a traditional squat thrust. Squat Thrusts are typically performed without the vertical jump. With a squat thrust, you simply “stand up” before returning to the squat position. Squat thrusts are much easier than explosive burpees.
Variations
There are many variations to performing burpees. Some will lower the intensity, while others will increase it. They include:
- Burpees without a push-up;
- Dumbell Burpees;
- Weighted Vest Burpees; and
- Medicine Ball Burpees.
With or without weighted resistance (dumbbells, vests, medicine balls, etc.), a regular dose of burpee conditioning will provide immediate, and drastic improvements in your physical fitness.
Burpee Intervals
Burpee Intervals are one of the best conditioning drills. Here is one of my favorite Burpee conditioning workouts from Infinite Intensity by Ross Enamait.
Begin with 30 seconds of Burpees, and immediately follow with 30 seconds of shadow boxing. Continue this pattern for a full 2 or 3-minute round.
The Round
- 30 sec x Burpees;
- 30 sec x shadow boxing.
Beginners
- 4 x 2-minute rounds with 1 minute of rest between rounds.
Intermediate
- 6 x 2-minute rounds with 1 minute of rest between rounds; or
- 4 x 3-minute rounds with 1 minute of rest between rounds.
Advanced
- 6 x 3-minute rounds with 1 minute of rest between rounds.
Master
- 6 x 3-minute rounds with 30 seconds of rest between rounds.
David Marcato 