Yahoo Lifestyle Why One Trainer Says Burpees Are A Side Dish, Not A Main Course
Burpees may not be fun in the moment, but all that jumping, pressing, and sweating isn’t for nothing. Burpees are an awesome functional exercise, meaning that in addition to getting your heart rate up, they’re preparing your body to perform everyday tasks just that much better. They're tough—but they'll work your whole body, burn calories, and give you some much-needed heart conditioning.
There’s a lot going on in this one move, making it a little complex. “What makes it hard and what makes it a good metabolic exercise is [that it’s] combining a pushup, a frog jump, and a jump squat—it’s three exercises in one,” says Tina Tang, CPT, a trainer specializing in training women over 50.
But before you rush off and start doing this multi-tasking move, it’s important to know how to do burpees. They can result in serious injuries if you do them incorrectly, especially in your wrists and shoulders where most of your body weight will be supported.
Meet the expert: Tina Tang, CPT, specializes in training women over 50 and is the founder of Iron Strong Fitness.
Here's a breakdown of everything you need to know about the exercise—from how to do a basic burpee to variations, modifications, and everything in between.
How To Do A Burpee
How to:
Start standing with feet shoulder-width apart, arms by sides.
Drop body down into a low squat position, with hands on the floor.
Kick feet back, landing in a pushup plank position.
Reverse the motion: Jump feet forward to the outsides of hands to come to a low squat position, then stand back up. That’s 1 rep.
Pro tips from Tang:
Stay focused on form the entire time, even when you start to feel fatigued.
Engage your core and legs in the pushup position, not letting your hips sink down.
If you’re prone to low back or shoulder pain, slow down the burpee or skip the exercise altogether.
Benefits Of A Burpee
Burpees are considered a cardio-strength move, meaning they increase your heart rate but also build muscle—and are on par with similar exercises like mountain climbers and jumping jacks. Plus, their ability be done anywhere with no equipment needed is a definite win.
Another key benefit? Burpees can prep you for everyday life by bolstering your reaction time. And, if you do enough burpees on a consistent and long-term basis, they can result in muscle gains. (Think: stronger, more defined arms and toned legs.)
But, while burpees are unique because they’re a full-body exercise, working both your upper and lower body, this move is best thought of as a “side dish,” and not the “meat” of a workout, says Tang.
Make Burpees Part Of Your Workout
If you want to incorporate burpees into your routine, it's actually pretty simple. It’s a very versatile exercise, but it’s best used as a warm-up or for conditioning at the end of a workout.
Burpees make for a great warm-up because the move engages several muscle groups at once, plus it gets the core body temperature up and the muscles ready for continued work. You just wouldn’t want to do too many and get yourself overly tired for the rest of your workout.
If you’re using burpees as your workout finisher, you can throw them in as a mini HIIT exercise, where you’re working for 30 seconds and resting for 30 more, says Tang. She says doing five rounds of burpees is plenty—and, alternatively, if you needed a way to make burpees more fun (who doesn’t?) Tang says you can play the song Thunderstruck by AC/DC and do a burpee each time they say “Thunder.” If it’s easier to think about burpees in terms of reps, you can do 10 to 15 reps for as many as three to four sets, resting for 30 seconds to a minute in between.
Also, you can do burpees several times a week, as long as you have strong and healthy shoulders. Because you focus so much body weight into this area when you drop down, it’s easy to overdo it if your shoulder strength isn’t where it needs to be.
How To Make A Burpee Harder
Let's say you've already mastered the burpee and are looking for more of a challenge. For an extra cardio boost, instead of standing from the low squat position, jump straight up into the air. Be sure to land with soft knees as you seamlessly move down into the next burpee. You can also complete a pushup while in the plank position.
How To Make A Burpee Easier
If you're struggling to complete this intense exercise, that's okay too. You can always modify the movement to make it a little easier by slowing it down or breaking the movement up, says Tang. To lighten your load (whether you’re new to conditioning or exhausted halfway through your set), skip the jump in and out of the pushup position. Instead, step your feet back and into the low squat, which results in less pressure, but is still effective. You can also ease your way into a burpee, working on mastering a sprawl first, which is kind of like a burpee, but you don’t stand all the way up.
Variations Of Burpees
Here are some more moves to try that are similar to burpees:
Fast Feet Burpee Drop: If you want to get your heart rate up even more and get in some footwork, you can try a fast feet burpee drop. Instead of jumping once you get into a standing position, move your feet quickly in place for five seconds before dropping back down.
Slam Ball Burpee: If you want to build up some power (and incorporate some equipment), a slam ball burpee is a fun variation on the classic move. As you rise to a standing position, raise your ball overhead, slamming it down to the ground before you drop down into a pushup position.
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