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Let’s discuss the infamous burpee, a workout move that is as controversial as pineapple on pizza but just as effective. Burpees are a true test of both your physical and mental strength. They not only help burn calories but also work on your strength, coordination, and endurance. Considered by many as the superhero (or anti-hero) of the fitness world, burpees play a significant role in gauging your fitness levels.
What makes burpees such a good indicator of fitness? They engage multiple muscle groups by combining a squat, pushup, and jump into one fluid motion. This exercise builds endurance by challenging your muscles with each repetition, targeting areas like your quads, chest, shoulders, and core. Burpees also require mental resilience to keep pushing through each set. Besides the physical benefits, they serve a practical purpose in functional fitness and can help burn calories based on your effort.
Now, the burning question: how many burpees do you need to do to prove you’re in great shape? We’ll address that soon. But before we get there, I’ll explain the mechanics of a burpee, demonstrating the correct form for optimal results. Additionally, I’ll suggest other exercises that can enhance your burpee performance. Whether your goal is five flawless reps or fifty, this guide is designed to help you reach your target.
In This Article:
How to Do a Burpee
Mastering the burpee is simple in theory but a beast in execution. Here’s how to do it right:
- Start Standing: Stand tall with your feet shoulder-width apart and arms at your sides.
- Drop Into a Squat: Bend your knees, push your hips back, and plant your hands on the ground in front of you.
- Kick Back: Jump both feet backward to land in a high plank position.
- Push Up: Perform a pushup, keeping your core tight and back straight. (Optional but encouraged!)
- Hop Back: Jump your feet back toward your hands, landing in a squat position.
- Explode Up: Jump straight into the air, reaching your arms overhead. Land softly to complete one rep.
If You Can Do This Many Burpees, You’re in Great Shape
So, what’s the magic number? You’re in phenomenal shape if you can crank out 50 burpees in under 5 minutes. For the burpee superstars, hitting 100 in 10 minutes is elite-level fitness territory. As a coach, I like to see a strong rate of 10 burpees per minute with consistent effort. Not quite there yet? Don’t sweat it. Start small and build consistency and endurance. Remember, burpees don’t just measure your fitness; they build it, one grueling rep at a time.
The Best Exercises to Improve Your Burpees
Ready to dominate your burpee workouts? These powerful exercises enhance the foundational movements needed to execute burpees flawlessly. Add them to your training plan, and watch your burpee skills level up.
1. Squat Jumps
Why: Squat jumps build explosive leg power, which is critical for nailing the jump portion of your burpee. They also train your quads and glutes to handle the repetitive motion without gassing out.
How:
- Stand with your feet shoulder-width apart and arms at your sides.
- Engage your core and lower into a squat until your thighs are parallel to the floor.
- Push through your heels and explode upward into a jump, reaching your arms overhead.
- Land softly on the balls of your feet and immediately lower back into a squat.
- Repeat for the desired number of reps.
Sets and Reps: 3 sets of 12-15 reps.
2. Pushups
Why: A strong pushup is the backbone of a great burpee. Pushups target your chest, shoulders, and triceps, building the upper-body strength you need to crush each rep.
How:
- Start in a high plank position with your hands slightly wider than shoulder-width.
- Align your body straight from head to heels, keeping your core tight.
- Lower your chest toward the floor by bending your elbows at a 45-degree angle.
- Pause briefly when your chest is just above the ground.
- Push back up to the starting position, fully extending your arms.
- Repeat for the desired number of reps.
Sets and Reps: 3 sets of 10-15 reps.
3. Squats
Why: Squats strengthen your legs and improve mobility, helping you transition smoothly between a burpee’s squat and jump phases.
How:
- Stand with your feet shoulder-width apart and your toes slightly pointed out.
- Brace your core and keep your chest lifted as you begin the movement.
- Lower your hips back and down as if sitting in a chair, ensuring your knees stay over your toes.
- Pause briefly when your thighs are parallel to the floor or as low as your mobility allows.
- Push through your heels to return to the starting position.
- Repeat for the desired number of reps.
Sets and Reps: 3 sets of 15-20 reps.
4. Plank with Shoulder Taps
Why: This move strengthens your core and improves shoulder stability, which is essential for the plank and pushup portions of the burpee.
How:
- Start in a high plank position with your hands directly under your shoulders.
- Engage your core to keep your hips stable and prevent them from rocking.
- Lift your right hand to tap your left shoulder.
- Place your hand back on the floor and stabilize your position.
- Repeat with your left hand tapping your right shoulder.
- Continue alternating sides for the desired number of reps.
Sets and Reps: 3 sets of 20 taps (10 per side).
5. Plank Jacks
Why: Plank jacks add a cardio element to core training, helping you build endurance for the high-intensity nature of burpees.
How:
- Start in a high plank position with your feet together and hands under your shoulders.
- Engage your core and ensure your body stays in a straight line.
- Jump your feet out wide, like the bottom of a jumping jack.
- Jump your feet back together to return to the starting position.
- Keep your hips level throughout the movement to avoid sagging or bouncing.
- Repeat for the desired number of reps.
Sets and Reps: 3 sets of 20-25 reps.
Jarrod Nobbe, MA, CSCS
