Home // Men’s Health Tips // Get Active

Get (Almost) Jacked With Just One Move

by | Oct 30, 2015 | Get Active | 1 comment

Reading Time: 2 mins ( Word Count: 272 )

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.

For Beginners: 


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).

  1. Stand upright with arms at your side. Bend over and squat down.
  2. Place your hands on the floor, slightly wider than shoulder width and pop back into a push-up position.
  3. Hold in a planking position, then pull your legs forward back into a squatting position.
  4. 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! 

Hint:

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.

Filed under: Get Active

Let’s Talk!

Did you enjoy this article? Let us know in the comments.

1 Comment

  1. Stephen Doust

    Just want to thank you guys for this site. I started out a few months ago with your 5 minute workout, which progressed from there to a longer and more varied workout and a few minor lifestyle changes per your tips. I am not the gym type, and I currently live in a very polluted city in China, so having a series of exercises (especially a program of easy ones to do without equipment) to do indoors and at home was the perfect way to get me working on my weight and physical fitness. As a father of three young kids with a professional career, finding time and motivation to exercise was a challenge. I found myself physically and mentally exhausted dealing with my kids when I got home from work. So I started getting up a bit earlier in the morning to work out and thought I could not sustain it as I’m not a morning person. But once I started seeing results, I was able to get up even earlier to put in more time. I have now lost 9 kg (20lbs) and have visibly gained muscle. I have never been in this good shape – and that at 47 years old! Feeling much better about myself and was able to add volunteering as a leader for my son’s Cub Scouts to my week with the newfound energy. Also able to carry the baby around etc. without back pain. All in all, really pleased with your guidance and motivational content. Thanks a million.

    Reply

Submit a Comment

Your email address will not be published. Required fields are marked *

Our comments are moderated and are made live after they’ve been reviewed. If you disagree with anything in the article or comments please do let us know, but be polite so we can have a constructive discussion where everyone has the opportunity to learn.

More From

Get Active

Summer BBQ Party Games

There’s no denying that balls = summer fun. Beach, volley, bocce, golf, you name it, there is no denying it. When used in these popular outdoor lawn games listed below, balls join bean bags, horseshoes, frisbees and other easy-to-pack gear as great ways to reap the...

Tommy Europe’s Any Fitness Level Exercise Videos

New to exercising or haven’t had a regular routine in a while? Start with the 10 minute man workout and then move on to these four easy-to-follow 30-minute workout videos. Originally created for Men’s Health Month, they’re now available on-demand in your home with no...

Warm Up for Your Workout with Dynamic Stretching to Avoid Injury

From family-friendly challenges to belly-busting moves, Grey Cup champion and fitness coach Tommy Europe will have you working up a (light) sweat in weekly virtual fitness classes throughout Canadian Men’s Health Month. Follow @DontChangeMuch on Twitter, Facebook and...

Pin It on Pinterest