Burpees are an incredible complete exercise; simple, efficient, and effective. However, this full-body workout can be tricky to get right. If you’ve been struggling with form or feeling the burn in all the wrong places, you’re not alone. Many people make small mistakes that lead to poor results or even injury.
Mastering burpees not only boosts your overall fitness but also ensures you get the most benefits without risking injury. Here are three essential tips to help you perfect your burpee form, enhance your workout efficiency, and stay injury-free.
1. Nail the basics: proper form is key
The foundation of a great burpee is the correct form. Without it, you risk straining your wrists, shoulders, and lower back. Here’s how to do a burpee step-by-step:
- Start in a squat position: Keep your knees bent, back straight, and feet shoulder-width apart.
- Lower your hands to the floor: Place them just inside your feet.
- Kick your feet back: Land in a plank position, keeping your body straight from head to heels.
- Do a pushup: Ensure your back doesn’t sag or your hips don’t rise too high.
- Return to squat: Jump your feet back toward your hands.
- Jump up: Extend your arms overhead and leap into the air.
Avoid common mistakes like arching your back, rushing through reps, or landing hard on your wrists. Practice each component slowly until it feels natural.
2. Make adjustments to your fitness level
Burpees are tough, but they don’t have to be impossible. If you’re new to this exercise or find it too challenging, here are some beginner-friendly modifications:
- Skip the pushup: Hold a plank for a few seconds instead.
- Skip the jump: Stand tall instead of leaping into the air.
- Try a squat thrust: Skip both the pushup and jump, focusing on the squat and plank movements.
These adjustments can help you build strength and confidence while reducing the risk of injury.
If you’re ready for a challenge, try these advanced variations:
- Burpee box jumps: Jump onto a sturdy box or bench instead of the floor.
- Burpee with dumbbells: Add weight by holding dumbbells during the entire movement.
- Bosu ball burpees: Incorporate a Bosu ball for added balance and core activation.
3. Prioritize safety to stay injury-free
Burpees are effective only when done safely. Follow these tips to avoid injuries:
- Warm up first: Get your blood flowing with light cardio or dynamic stretches.
- Start slow: Master a few reps before increasing speed or intensity.
- Watch your wrists: Land softly and avoid twisting or overloading them.
- Engage your core: This prevents your back from sagging during the plank and pushup phases.
- Listen to your body: Stop if you feel pain or discomfort.
If you’re unsure about your form, consider working with a personal trainer to get it right.
Burpees might have a reputation for being tough, but they’re also incredibly rewarding. By focusing on proper form, adjusting the intensity to suit your fitness level, and prioritizing safety, you can turn this challenging exercise into a powerful tool for building strength, endurance, and cardio fitness.