Afraid of Burpees? Here's the Right Way to Do Them
Burpees can be intimidating due to their high-intensity nature, but once you learn the proper technique, they become a powerful exercise for building strength and cardiovascular endurance. If you’re hesitant or unsure about performing burpees, here’s a step-by-step guide to doing them the right way to maximize benefits while minimizing injury risk.
A burpee is a full-body exercise that combines a squat, plank, push-up, and jump into one movement. It works multiple muscle groups, including your legs, core, chest, arms, and shoulders, making it a popular move in high-intensity interval training (HIIT) and cross-training workouts.
How to Do Burpees the Right Way
- Start in a Standing Position: Stand with your feet hip-width apart, arms by your side, and engage your core.
- Lower into a Squat: From standing, bend your knees and lower into a squat position. Place your hands on the floor in front of you, just inside your feet.
- Jump Your Feet Back (Plank Position): Kick your feet back so you’re in a high plank position with your body forming a straight line from head to heels. Keep your core tight to prevent your hips from sagging.
- Perform a Push-Up (Optional): Lower your chest to the floor for a full push-up. If you're a beginner or need to modify, you can skip the push-up and just hold the plank position.
- Jump Your Feet Back to Your Hands: Jump your feet forward so they land just outside your hands, returning to a squat position.
- Explosive Jump: From the squat position, explosively jump into the air with your arms reaching overhead. Land softly with bent knees to reduce the impact.
- Repeat: Return to the standing position and repeat the movement.
Common Mistakes to Avoid
- Sagging Hips in Plank: Keep your body aligned to prevent strain on your lower back.
- Not Engaging Core: Core stability is essential for maintaining proper form throughout the movement.
- Skipping the Jump or Push-Up: While these are optional for beginners, incorporating them over time maximizes the exercise’s effectiveness.
- Poor Landing Form: Make sure to land softly to avoid stressing your knees.
Burpees are highly effective when performed correctly. Start slow, master your form, and gradually increase intensity to avoid injury and enjoy the full range of benefits from this powerhouse exercise. With consistency, burpees will become less intimidating and more rewarding!
