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May 16, 2023 | Joel Runyon

A full-body cardio and strength movement, Burpees will exercise your heart, legs, core, and arms simultaneously. They are a great warmup for any workout session.

In essence, a Burpee starts with a jump up into the air, then followed by a pushup. But it is important to follow the correct order of movements and not skip correct hand and foot placement along the way.

How to do a Burpee

Start at a standing position with both feet slightly shoulder-width apart. Bend your knees slightly, and throw your hands up above your head as you jump straight up into the air. Land back down onto your feet, but now squat low with your hands down in front of you with your palms flat onto the ground and your elbows inside your knees.

Shift your weight to your hands and quickly kick both your feet back out behind you so your legs are fully extended and the points of your toes are now resting on the floor. Your head, back, and legs should all be aligned in a continuous level plane. Your body should now be in a plank position with your arms locked out in front of you and your face looking at the ground.

Bend your elbows and while keeping a straight back, perform a quick pushup, and return to the plank position. Now draw your knees in beneath your abdomen and bring your feet to rest flat just behind the backs of your palms so you have returned to a squat position with your head now upright.

This counts as one Burpee, and you are now primed to push through your legs to jump up and commence the sequence of movements all over again. Perform multiple sets of Burpees at a fast pace for optimum calorie-burning results.

Burpees Video Demonstration

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Joel Runyon

Joel is the founder of IMPOSSIBLE® and MoveWell. In addition to free fitness resources on Impossible Fitness - you can buy performance apparel and supplements on