Burpees are a very intense exercise – like squat thrusts, but harder! These will work your heart and lungs, muscular endurance, plus balance and coordination. Burpees are very efficient as well – you get a great full body workout in a short time.
Step 1: Start in a standing position with feet close together, arms at your sides.
Step 2: Now, squat down and put the palms of your hands just outside and in front of your feet.
Step 3: Support yourself with your hands, then thrust your feet backward so that you are in the traditional “up” portion for a standard pushup.
Step 4: Do a full pushup and when you return to the up position, immediately jump your feet up to your hands.
Step 5: As soon as you reach the squat position, jump up! (Instead of standing up, you do a squat jump at the end.)
This is one “rep”.
Now you’re back to the standing position and can start another rep.
Burpees video:
See more exercise guides in The Bodyweight Exercise Collection.
Levi Bloom is an experienced endurance athlete who has been training and competing for over 17 years. A former Cat 1 road and mountain bike racer (professional class on the regional circuit), he is now a cycling coach (USA Cycling Level 3 Certified) and sports nutrition coach (Precision Nutrition Level 1 Certified).
The images aren’t loading so it makes it pretty hard to figure out what you’re doing. 🙂
@Bryant
The images should load now. When I do the video that should help a lot more since this exercise has a lot to it.
Are you going to release all the videos at once? They would be helpful. 🙂