Burpees are one way of exercising without equipment to train the whole body and maintain cardiovascular health. This move is quite challenging if you have never practiced. For beginners, first learn the basic movements of the burpee or modified movements. If you can, increase the intensity of the exercise by doing variations. This movement is beneficial for increasing muscle strength and maintaining health regardless of fitness level and training targets you want to achieve!
Step
Method 1 of 3: Performing Basic Burpee Moves
Step 1. Stand with your feet shoulder-width apart
Let your arms hang at your sides while straightening your knees. Before doing a burpee, stand straight with your back straight while activating your core muscles and contracting your glutes.
In order to do this move with the correct technique, practice in front of a mirror or ask a fitness trainer for feedback
Step 2. Bend your knees and lower your body to do a squat
Lean forward and bend your knees slightly to lower yourself to the floor as if you were sitting in a chair. Make sure you keep your back straight and keep your arms close to your sides.
Step 3. Place your palms on the floor in front of the soles of your feet
Make sure your arms are perpendicular to the floor so that your palms are directly under your shoulders. Straighten your elbows, but don't lock them.
Step 4. Perform plank posture by jumping backwards
While placing your palms on the floor to support your body, jump back with both feet at the same time and spread your feet shoulder-width apart.
After jumping, look at your posture in the mirror. Try to keep your body in a straight line from head to heels. If your hips are higher than your shoulders, lower them slightly
As a variation: If you're just starting out with burpees and can't straighten yourself out after a jump, it's okay to have your hips slightly higher than your shoulders.
Step 5. Lower your body to the floor
After doing the plank posture, slowly lower your body to the floor. Keep your palms touching the floor with your elbows pointing up and bringing your arms to your sides.
Step 6. Lift yourself off the floor and jump forward
Firmly press both palms into the floor to lift the body. Bend your knees and jump forward so your feet are under your chest. Do this step while moving the flow.
This movement is known as the frog jump
Step 7. Jump up to finish the burpee movement
Once the soles of your feet are under your chest, jump while straightening your arms up and then land standing up. To finish the burpee move, you can jump as high as you can or according to your ability.
Activate your core while doing burpees. Contract your core muscles and straighten your body as you jump
Step 8. Perform 15 burpees to complete 1 set
If you're just starting out, do this 5 times and then gradually increase it to 15. If you feel comfortable, do 2-3 sets or more.
Another way to practice burpees is to repeat this movement for 30 seconds. If the muscles are stronger, practice longer durations
Method 2 of 3: Practice Burpees Easier for Beginners
Step 1. Stand straight with your feet shoulder-width apart
Looking forward, place your feet firmly on the floor and let your arms hang at your sides. Straighten your back, contract your glutes, and engage your core.
Use a mirror to check your posture
Step 2. Do a squat while placing your palms on the floor
Lean forward while straightening your back then bend your knees and lower your buttocks to do a squat. Then, lean further forward and place your palms on the floor in front of the soles of your feet. Spread your palms shoulder width apart.
In addition to placing your palms on the floor, you can do burpees while holding the back of a solid chair. Make sure the chair does not shift when used for leaning
Step 3. Step back one at a time to do plank posture
From the squat posture, place your palms on the floor and then walk backwards to do the plank posture. Strengthen your arm muscles and spread your feet shoulder width apart.
Try to straighten your body so that it forms a straight line from your head to your heels
Step 4. Step one foot at a time forward and then stand back up
While placing your hands on the floor, step your feet forward toward your hands until your posture is like sitting in a chair. Then, press your palms on the floor and slowly stand up again. End the movement in the same position you started the exercise in.
- Do this movement 5-10 times or according to ability.
- Plus, you can do as many burpees as you want in 30 seconds.
As a variation: for beginners, start practicing the burpees from a squatting position, instead of standing up. Step back one at a time into a plank posture then walk forward again while keeping your hands on the floor.
Method 3 of 3: Increasing Exercise Intensity
Step 1. Do push ups after lowering your body to the floor
To strengthen your upper body muscles while practicing the burpee, do push-ups after lowering your body to the floor. Place your palms on the floor while extending your arms just below your shoulders to support your body while doing plank posture.
Do push ups 3-5 times without stopping for a more intensive arm muscle strengthening exercise
Step 2. Lift the dumbbells up while standing slowly
Before doing a burpee, place 2 dumbbells on the outside of the soles of your feet. Do the burpees as usual, placing your hands on the floor to support your body. After jumping forward and ready to stand, hold 1 dumbbell in each hand and lift it up while standing slowly. Bend both knees to lower the dumbbells to the floor beside your feet and repeat the same movement.
When starting to train, use light dumbbells, for example 1-2 kg. Increase the weight of the dumbbells as your muscles get stronger
Step 3. Perform a box jump or tuck jump as a cover for the burpee movement
This exercise is useful for strengthening the muscles of the legs and buttocks, but the results are more optimal if you do a box jump or tuck jump after jumping or standing. Before doing a burpee, place the box for practicing box jumps on the floor in front of the soles of your feet. When you're back on your feet after a burpee, jump up onto the box. If there is no box, you can simply jump up while bringing your knees to your chest as high as possible.
Do not jump onto chairs, benches, or tables. Use the box to practice box jumps
Step 4. Perform burpees while resting on 1 leg
For a more intensive strengthening of the inner thigh muscles and a more challenging exercise, do burpees while lifting 1 leg. Once back up, repeat the same movement while lifting the other leg.
For example, start practicing while resting on your left foot and lifting your right leg off the floor. Then, lower your right foot to the floor and jump with your right foot while keeping your left leg elevated. As you perform the next move, use your right foot to support and lift your left leg
Tip: make sure you do this movement with the right foot and left foot equally so that both legs practice balanced.
