Burpees Exercise 101: A Complete Beginners Guide

Burpees exercise benefits us in many unexpected ways that you might not know. Before going into more details about burpees let us tell you about what burpees are?

What is the Burpees Exercise?

Burpee is a full-body workout that focuses majorly on cardiovascular health. It provides you with an astonishing amount of strength. The basic steps are done in four movements, which are collectively known as ‘Four count burpees.’ Burpee is a whole-body workout and is also called the Bastardo exercise or Body Blaster exercise.

As a beginner, you can start with normal burpees initially and increase the intensity and the variations as you get familiar with the basics.

How to do Burpees Exercise?

Burpees seem quite challenging to many but if done correctly, they will provide immense benefits. 

Below you will find instructions for how to do a burpee. Pick your poison. Also, always remember that you can add more variations to the burpees after you get trained in the traditional burpees exercise.  

  1. Stand tall with your feet shoulder-width apart and your hands by the sides of your thighs.
  2. In one movement, squat down and place your palms on the floor in front of your feet.
  3. Lean forward so your weight is on your hands while jumping your legs out behind you until your toes are on the floor. Your body should form a straight line, and you will be at the top in a push-up position.
  4. You need to complete one full pushup.
  5. Jump your feet up behind your hands.
  6. Now, push through your heels and into a jump.
  7. Repeat a few more times.

Also Read: Surprising Benefits of Walking Of 8 Shape Infinity Walk

The Major Benefits of Burpees Exercise:

Here are the key advantages of this exercise:

1) Increases your Heart Rate:

Thanks to this fast-movement exercise, burpees are a fab form of cardio for you. This means that the often complained about exercise works wonders to give your heart a major pump. This cardio kick will not only strengthen your heart but helps reduce blood pressure, so start doing it right away!

2) Make you Stronger:

This wonderful compound exercise works just about every muscle in your body, burpees are full-body exercises that will make you stronger from head to toe.

The reason behind this is that here, you are engaging almost every major muscle group all at once. Burpees will help you build strength and gain good body definition. This strength will help you perform better at everyday chores, such as carrying groceries, lifting laundry, rearranging furniture, or even playing with your kids at the playground.

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3) You can do them anywhere:

Unlike some other exercises that require expensive equipment or loads of room space to perform, burpees can be done virtually anywhere.

It doesn’t matter if you are on your vacation, don’t have access to a gym, or work out outdoors. All you need is your body to do them and you are good to go!

Also Read: 7 Exercises You Can Do in Bed

4) You can add them to any workout routine:

As burpees are a full-body movement, they can be added to any workout that you want to do. Burpees are quite adaptable and dynamic, which makes them a perfect addition to any workout.

Whether you are doing a HIIT session, finishing up a sweaty run, or getting in a yoga flow—you can add burpees into your workout easily.

5) Most effective core workout:

It is a full-body workout, and even more particularly, a core workout. The core should be engaged throughout the entire movement to ensure proper burpee posture.

The core is the base of stability and movement for all of us. So, a strong, functional core is vital for performance, injury reduction, as well as the quality of movement, and quality of life. 


A burpee workout will involve the entire body and help you burn calories too without any equipment needed. If done nicely, your core, heart functions, and lungs will thank you for adding this to your workout regimen. 

You can stick to a basic burpee or include one of the many different burpee variations once you get perfect in the basic one. Burpees may still be that exercise you love to hate, but, if you do it right, you will be in love with the results. 

So, to avail of all these burpees exercise benefits, start doing it from today. After all, your health is the greatest wealth for you!

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