People often have a love-hate relationship with burpee exercises. They love them because they deliver results, require no exercise equipment and can be performed just about anywhere. They hate them because they are so tough! Think about it…you are combining a squat, a plank, another squat, and an explosive jump. Both your upper and lower body are working hard each time you drop to the floor for a set.

How To Burpee

To get the most from burpees you need to do them correctly. Stand with your feet hip-width apart, arms at your sides. Quickly lower into a squat position and place your palms on the ground about a foot in front of your feet. Shoot your feet out behind you so you’re balanced on your hands and toes in plank position, with shoulders directly over your wrists. Maintaining a straight line from head to toe, complete one push-up by lowering your chest to the floor, then press upwards back into plank position. Next, jump your feet forward so you are in a low squat. To finish the move, jump straight up, exploding from the heels, while bringing your hands above your head. Land with your hands at your side in the neutral starting position. Repeat!

Burpee Up Your Workout

Try performing 100 burpees as fast as you can or see how many you can complete in 10 minutes. Alternatively, try the 20-to1 decending burpee pyramid. Do 20 burpees, rest a moment, and then do 19 and rest again. Continue doing one less burpee per set until you reach one rep.