The key to getting major fat-blasting results out of your burpees is to do them properly. Use this step-by-step guide to learn how to do a burpee, and make the most of the dynamic motion.

By By K. Aleisha Fetters

Burpees have a reputation for a reason. They're one of the most effective-and crazy-challenging-exercises out there. And fitness buffs everywhere just love to hate them. (Related: The 30-Day Burpee Challenge That Will Totally Kick Your Butt)

The sweat-drenching move turns your body into the best piece of workout equipment ever, training virtually every muscle in your body-including your shoulders, chest, abs, quads, inner thighs, butt and triceps-and sending your heart rate through the roof for awesome calorie-torching, muscle-building benefits, says personal trainer Mike Donavanik, C.S.C.S.

But to get the most from every rep, you need to know how to do a burpee with picture-perfect form. Here, Donavanik shares step-by-step tips on how to do a burpee.

How to Do a Burpee the Right Way

  1. Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.
  2. Push your hips back, bend your knees, and lower your body into a squat.
  3. Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto your hands.
  4. Jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels. Be careful not to let your back sag or your butt stick up in the air, as both can keep you from effectively working your core.
  5. Jump your feet back so that they land just outside of your hands.
  6. Reach your arms over head and explosively jump up into the air.
  7. Land and immediately lower back into a squat for your next rep.

Form tip: Avoid "snaking" the body off the ground by lifting the chest first and leaving the hips on the ground when raising body back up off the floor.

Luckily, this move is super versatile and can be tailored to any fitness level.

How to Make a Burpee Easier

How to Make a Burpee Even More Challenging

  • Add a push-up to the plank position.
  • Add a knee tuck to the jump.
  • Perform the entire burpee on just one leg (then switch sides and do on the opposite leg).
Advertisement


Comments (5)

Anonymous
March 25, 2019
When a woman optimizes her hormones - she gives the underlying structures of her body the elements they need to retain their youthful function and appearance... Cellular integrity of the muscles, connective tissue and skin layers are at their best when the hormones are in balance.Cellulite is the enemy of all women. And it can appear at any stage of life.If you’re reading this - it is very likely you have cellulite yourself - or you fear the day that you start to see it on your lower-body...I managed to almost eliminate it.Read my story here ...==> http://bit.ly/cellulitecured
Anonymous
March 23, 2019
Hi, my name is Emma and I'm 36 years old. My story started when my husband left me for a 20-year old woman. After the divorce I gained 30 pounds, but with the emotional support of my best friend, not only did I manage to lose all of my excess weight, but I got into the best shape of my life! I was lucky enough to have found an amazing workout program that helped me drop pounds like crazy. Read my story here >> https://bit.ly/getabikinibody
Anonymous
January 13, 2019
Iste hic possimus voluptatem officia ipsum eos quo culpa. 💖 Ever heard of the Keto diet? I started using the advice at WWW.KETOCOOKBOOK.ORG and lost 25 pounds of fat in a month! I’ve never lost weight so fast!! The Keto Diet really is amazing because it forces the body to always burn fat for energy — so you lose the fat and keep it off. If you want to lose some weight, I highly recommend using that website :) Check it out! Best of luck to you! 💖
Anonymous
August 24, 2018
The lean belly program is definitely a huge lifestyle change from what I've experienced growing up. Using this plan has given me great feedback. Read more at ... http://bit.ly/2G4Gr6T
Anonymous
March 28, 2018
I workout about 5 days a week--doing a variety of strength training & cardio. I'm no stranger to burpees but how many times a week should I incorporate burpees into my routine?