Time for an effective full-body workout! How to do the burpees exercise correctly and what to watch out for!
Burpees are true miracle weapons. They train our entire body, make us fit and strengthen the cardiovascular system. With these instructions you can do the fitness exercise even as a beginner.
Everyone knows about burpees, right? There are two opinions: Some love them idolatrously - with good reason - others are terrified of them.
Without a doubt, the Burpees exercise is one of the most challenging bodyweight exercises.
Table of contents
If you hate this fitness exercise, you should reconsider your opinion.
Because there are good reasons to love burpees. They're a real all-rounder and get your whole body moving.
Whether you want to build muscle, shed a few pounds, or improve overall physical fitness: Burpees are the number 1 fitness exercise.
How do I do burpees correctly?
No matter if you are a beginner or advanced - the important thing is the technique. That is, the clean execution.
There are many different versions of this exercise. Some are more strenuous, others less. So that the joy of this full-body workout does not go away so quickly, we have chosen the middle ground.
Tip: Do you know our "Belly Legs Butt Training Plan"? In it you will find 4 weeks of exercises and recipes that will tone your body and bring you to the dream figure.
Here's how:
- Stand upright - legs about hip-width apart
- Squat down and place your palms about shoulder width in front of your feet.
- With a jump to the back, get into push-up position. The legs are about hip width apart
- Bend arms for 1x push-ups
- With momentum you pull the legs back towards the palm of your hand
- And jump: stretch the entire body and give the arms in the air.
- And again from the beginning.
Sounds a bit complicated at first, doesn't it? You'll see, after a few slow repetitions you'll have the movement perfectly intus.
Then you can also increase the pace and intensity.
These are the most effective fitness exercises for your living room!
Are burpees suitable for beginners? Yes, because you can do this exercise at the beginning without active push-ups or without stretch jump.
As a Burpee beginner you can be proud to do 2-3. But after a short time you will do more. Just incorporate this exercise regularly into your workout.
Is the exercise too hard for you?
Then do not do the push-ups. Just lie flat on the floor and push yourself back up with your arms. Assume the squat position and then perform the stretch jump.
Burpees too easy for you?
Then you can tie weight cuffs around the legs. Or you can go into the straddle position instead of the normal push up position.
This means you open your legs wider than in the classic push-up position.
Fewer repetitions for beginners
Sports experts recommend that you start with a few repetitions. And that's a good thing. Because the pushup stretch jumps are extremely strenuous.
Start with a few repetitions and make sure you do them cleanly. With each workout, increase by 1-2 reps. If you stay with the same amount for a while, it doesn't matter. More important than the amount is the clean execution.
For beginners: maximum 5 repetitions at a time, but 3 passes with a decent rest in between.
What do I have to pay attention to during the combination jump?
I'll tell it like it is: Burpees are mega strenuous. A burpee is a combination of several fitness exercises.
Take your time
Especially at the beginning you should focus on the correct execution and not on as many repetitions as possible.
The number will increase over time all by itself.
If you master the movement perfectly, then you can also increase the speed.
Your legs
Make sure that your legs are really hip-width apart when doing push-ups. This gives you stability and makes it easier to perform.
Your back
When you squat, it's important to keep your back straight. Make sure you don't tilt forward and form a hunchback.
The hands
You should also pay special attention to the hands. They should remain in one line under the shoulders.
Body tension
This is probably the most important point. Body tension is really everything. Both in the stretch jump and in the push-up.
Your body should always be tense. Especially when doing push-ups, it is important that your hips do not sag or are too high. Also, your elbows should be close to your body.
Which muscles are trained during burpees?
Quite simply, you train the entire body. The main focus is on muscle groups in the chest, back and thighs.
But the torso, shoulders and arms also have a lot to do. As you can see, almost all areas of the body are trained simultaneously.
This is also the reason why burpees are exhausting. But also effective. Just give them another chance :)
With burpees you train
- the four-headed thigh muscle
- the leg biceps
- the large gluteal muscle
- the large pectoral muscle
Also strengthened are the triceps, deltoid, back extensor and a few others.
What are the most common mistakes?
Too much speed or too little experience can cause the devil to make mistakes, even with burpees.
We show you what is often done wrong:
- You stand too wide with your feet open to the outside.
- You make a hunchback when you squat.
- The hip sags during the push-up.
- You don't jump high enough or you only land on your toes.
You haven't mastered a push-up yet? Now you think you can't do this exercise? Don't panic.
This is how many beginners do it. At the beginning, you can calmly perform the entire movement sequence without a push-up until you manage the push-up.
So be sure to stay tuned!
So easy you will soon manage your first push-ups!
Burpees exercise advantages at a glance
There are many positive effects if you perform this fitness exercise regularly.
1. calories and the afterburn effect
The body must provide a lot of energy during the exercise.
This means that you burn a lot of calories. With such strenuous exercises as burpees, you also have a decent afterburn effect.
So you get rid of the calories not only during the workout, but also later, when you are already lying comfortably on the sofa.
This fitness exercise gets your circulation going nicely. You not only train your muscles, but also fight excess fat.
2. all around fit
With the Burpess execution you promote strength, coordination and endurance at the same time. Hardly any other exercise is so well suited to train both at the same time.
Muscles from the arms to the legs are in play. An all-round package from which you benefit on many levels.
By activating so many muscle groups, you burn countless calories and increase your strength at the same time.
In addition, you can increase reaction and coordination with burpees. Also, the resilience of the muscles improves quickly.
3. you go to your limits and further
The burpee will help you build your willpower and push yourself to your limits.
What are your limits? At 5? At 10? Next time you will surely manage one more run! :)
4. rapid improvements
Just one pass pushes the heart rate and breathing rate up.
As a burpees beginner, the exercise is very difficult for you. But be sure to keep at it.
You will quickly see an improvement in your fitness level. It is sufficient to start with 5 repetitions or less.
You'll see, soon you'll be able to do 20 burpees at once!
5. fit for everyday life and other exercises
Through the complex sequence and the use of the large muscle groups, it will soon be easier for you to do squats or push-ups. The cardiovascular system will also soon thank you for burpees.
Burpees also benefit you in everyday life. Climbing stairs, sprinting to the train, carrying heavy shopping bags - it all gets easier.
6. always and everywhere
You can really do the Burpee exercise anytime. And pretty much anywhere. You don't need a gym or any special equipment.
No matter how "unfit" you are, you can adapt burpees to your fitness level.
Why are push-up stretch jumps so effective?
The Burpee exercise is a true all-rounder. It will make your whole body stronger, get your cardiovascular system going and burn a lot of calories to boot.
Exercising muscles with burpees is no problem at all. Your legs, buttocks, torso, shoulders, back, chest and hip flexor - all will be strengthened.
Besides, the endurance and coordination are also promoted. So there is nothing that this fitness exercise can not do.
Alternating between upright and prone positions, the Burpess execution is high-intensity.
Experts also agree on the many positive effects of this exercise. No other exercise simultaneously builds all the muscles and trains endurance.
30 Days Burpees Challenge
You want to really get started now? We have put together a challenge for you. That means for you: 30 days Burpees Challenge.
You will be amazed at how much your body can change in just one month.
You can download the Burpees Challenge or bookmark it on Pinterest.
Download: 30 Days Burpees Challenge
Our conclusion
Burpees are terribly strenuous. As a beginner, you quickly get out of breath and start sweating. But you can't let that discourage you.
Just keep at it! The fitness exercise will soon pay off. And not only with the muscles, but also with fat deposits, the condition, coordination and mobility.
For motivation, just remember the hidden meaning behind the exercise: when you're lying on the ground, you always get right back up.
It doesn't matter how often you stumble or fall. You always manage to pick yourself up again, even if it's hard for you. Just like in real life. You're a fighter and you won't let a fitness exercise like that get you down, right? Exactly :)
Have fun with the training!
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