If you’ve been searching high and low for the silver bullet of workout moves, look no further: The burpee is the ‘El Capitan’ of keeping fit. Cardio? Rock hard abs? Guns of steel? Check, check, and check. The burpee has you covered — so get your blood pumping by doing this full-body, single sequence workout.
It might look easy, but don’t be deceived. Despite the goofy name, burpees have a reputation for being especially unforgiving, but don’t be scared off either. You can start out with a modified burpee before ramping up to the full-blown jump-and-dives (you’ll thank us later).
- Stand upright with arms at your side. Bend over and squat down.
- Place your hands on the floor, slightly wider than shoulder width and pop back into a push-up position.
- Hold in a planking position, then pull your legs forward back into a squatting position.
- Rise up to original standing posture.
Check out this graphic for easy reference:
For a greater challenge:
Think you’re a tough guy? Then level up the burpee with some extra effort. Just don’t underestimate the energy needed for added jumping.
Repeat 1-3 of the beginner’s routine, but when you pop back up from a squat, jump before returning to your original standing posture. Sounds easy enough – but it’s going to burn baby burn!
If you don’t want to spew all over your gym mate, give yourself a break after chugging water or wait at least an hour after eating a meal before trying this – it’s called a burpee for a reason.