Master the Slowly Move The Burpee

 

Master The Burpee

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Video taken from the channel: Kim McIntosh


 

The Burpee

Video taken from the channel: CrossFit®


 

How To: Burpee

Video taken from the channel: ScottHermanFitness


 

100 Burpee Workout | Let’s do it Together!

Video taken from the channel: Precision Striking


 

Master the Burpee with Burn Boot Camp

Video taken from the channel: Burn Boot Camp


 

The Skill Transfer of the Burpee

Video taken from the channel: CrossFit®


Master the Move: The Burpee. by Shana Verstegen. May 11, 2017. 1 Comment. Like them or not, burpees, also known as squat thrusts, have been a fitness staple for almost a century — and they aren’t going away anytime soon.

The burpee is a fundamental exercise in boot camp classes, personal training sessions and in the military. Master The Burpee Burpees are one of those exercises that you may not look forward too but that can benefit your physical fitness greatly. It’s an explosive full-body movement that tests your physical strength, builds muscle, requires explosiveness, and improves endurance.

Start in a plank position, with your body forming a straight line from your head to your heels (A). Then, jump both feet up to the outside of your hands, keeping your chest. By breaking your burpees down into each individual movement, and taking the time to master each one before moving onto the next, you’ll build far greater strength, power, and endurance with every burpee you do during your training, he says. Plus, you’ll reduce your risk of injury in a big way.

Take 10-minutes with this burpee workout to practice each part of your burpee mechanics. You do this by breaking down each component of the burpee: the squat, the squat thrust, the squat thrust with push-ups, and then a full burpee with a vertical jump. This bodyweight move works your muscles from head to toe. Watch above as Women’s Health senior fitness editor Jen Ator, C.S.C.S., demonstrates the burpee. Jen does a variation of the move.

Take 10-minutes with this burpee workout to practice each part of your burpee mechanics. You do this by breaking down each component of the burpee: the squat, the squat thrust, the squat thrust with push-ups, and then a full burpee with a vertical jump. 2 minute jumping jacks/seal jacks 1 minute squats. You may not know this about me, but burpees are one of my favourite exercises.

I know that sounds crazy, but there are a few good reasons I love plyometrics like these, I promise! Yes, burpees are tough. But they are tough because a burpee combines several exercises into one move — it’s a mixture of a squat, a plank and a plyometric jump. This means they work multiple muscle groups at once. If there’s a criticism with the burpee, it’s that the move can batter your shoulders, but the hand-release moment helps offset that.

Move through the first steps of the standard burpee, but pause. Master this before moving onto the other burpee variations. How to do it: Get in a high-plank position, hands directly under your shoulders with.

List of related literature:

For example, a popular boot camp exercise is the burpee, which involves doing a toe touch while squatting, springing back into a plank, doing a push-up, springing forward into a squat, quickly standing up and performing a vertical jump, and rapidly repeating the whole movement from the beginning (see figure 3.5).

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

This makes the burpee one of the most challenging conditioning exercises.

“Bodyweight Strength Training Anatomy” by Bret Contreras
from Bodyweight Strength Training Anatomy
by Bret Contreras
Human Kinetics, 2013
from here, I will land in my stance and transition right into another burpee.

“Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance” by Kelly Starrett, Glen Cordoza
from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
by Kelly Starrett, Glen Cordoza
Victory Belt Publishing, 2015

That whole movement counts as one burpee.

“Keto Diet For Dummies” by Rami Abrams, Vicky Abrams
from Keto Diet For Dummies
by Rami Abrams, Vicky Abrams
Wiley, 2019

This makes the Backward Burpee more lower-body intensive The Backward Burpee is the opposite of the classic Burpee, which means it’s done supine (facing up) instead offacing the floor.

“Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight” by BJ Gaddour
from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight
by BJ Gaddour
Rodale Books, 2014

“You begin in a standing position, then drop down to a squat, kick your feet back into a plank while keeping your arms extended, then return your feet to the squat position and stand up into a jump on the final count.

“Noah Could Never” by Simon James Green
from Noah Could Never
by Simon James Green
Scholastic, 2018

One of the biggest mistakes that motivated swimmers can make during descending and other types of endurance repeat sets is to overreach.

“Swimming Fastest” by Ernest W. Maglischo
from Swimming Fastest
by Ernest W. Maglischo
Human Kinetics, 2003

Variation Double-leg burpee

“Total Training for Young Champions” by Tudor O. Bompa
from Total Training for Young Champions
by Tudor O. Bompa
Human Kinetics, 2000

A “burpee” starts from the standing position and entails dropping to the push-up position on the ground and then sucking your legs back underneath you and thrusting upward into a small jump.

“Inside the Box: How CrossFit ® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body” by T. J. Murphy
from Inside the Box: How CrossFit ® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body
by T. J. Murphy
VeloPress, 2012

Some climbers use their physical resources wisely, expending the minimum necessary to accomplish the moves before them.

“Performance Rock Climbing” by Dale Goddard, Udo Neumann
from Performance Rock Climbing
by Dale Goddard, Udo Neumann
Stackpole Books, 1993

NOAH BRYANT

Hardcore strength training is what I am about. I am a personal trainer, author, and contributor to lots of different lifting and fitness magazines.

I was a 2x NCAA champion in the shoutput at USC and I represented the USA at the 2007 World Championships as well as the 2011 PanAm Championships.

Contact me to find out more about my personalized online training and how I can help you reach your goals.

Education: Bachelor of Science (B.S.), Public Policy, Planning, And Development @ University of Southern California

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63 comments

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  • The technique looks awesome…I have started trying it. But I end up landing on my toes. But better than earlier times. Hope it will improve over the period? Btw…iam 42..it comes with it’s own flexibility issues��.

  • i just did 2,000 burpees by following this video and taking the pushup, the plank, and the jump out of the burpee. dunno why i didnt think of that sooner!

  • This is a stolen stripped-down version of Surya-Namaskar (Sun God Namaste exercise from Yoga).
    As usual, the Abrahamic religious fundamentalist rob ancient Vedic-Yoga cultural knowledge and do not give any citation credits. The Yoga books published in the libraries plagiarizes all the asanas (Yoga postures), gives it’s own English names, and gives all the credit to westerners and deprive its roots from ancient civilization of India.

    What’s published in todays education system which stole all the knowledge from Vedas, but don’t give any citation credits on Vedic Numeric System (0-9), Arithmetics, Algebra (is credited to Islamic robber Al-Jabber, who translated Sanskrit manuscript to Arabic and burnt the evidence); Calculus and Astronomy (from Surya Siddhanta); Nuclear Science of Particles (Kanad), Molecule (Annu), Atom (Parmanu); 18th Century British man who claimed to invent the concept of gravity (“Jurutwakarshan”) when he saw an apple fall from the tree. In 18th Century British captured most of India and stole wealth, knowledge and forced India to poverty, illiteracy and ethnical inferiority complex.

    Hope someday the White European people will realize that their ancestors were tricked by fabricated stories of Middle-Eastern Ideology, and were converted from their ancient Pagan religion. Hope that they will realize that the self-proclaimed “Religion of Peace” and “Religion of Love” actually preaches hatred towards ancient way of life, nature worshipers, polytheist, and promotes exploiting this planet & women because their is no place of women in their Haven, but each men will get 72 “Full-breasted Virgins”.

    I hope someday all our textbooks gets revisited and gives credits.

  • This is the way I have been teaching the Burpee since I first watched this video in 2014. Thank you Carl for helping so many to do a more efficient Burpee. I’ve had people in the gym tell me that it changed their life!

  • Every like equals a burpee…
    Edit: I may regret this lol
    Edit: 5/20/2020: 68… when should i do these?

    Edit: 6/15/2020 I’m going to do 100 burpees (For Time) when i hit 100 likes.

  • People don´t like the coaching about burpees here. Who are you? And what are your achievements? so if you are a wonderful coach with all the knowledege about all disciplines in earth, ok say whatever you want with respect. If not be a little bit smart and do research about new aproach to body movement and physycal fitness. Don´t be that close minded.

  • Nice one man! I just had to use your tutorial trying to persuade some people against doing burpees with their full body slamming on the floor just because their CF instructors told them to….

  • I used to like laurel and hardy, Monty python, other comedy greats, however, CrossFit has changed my life…….. watching these videos is comedy gold………

  • Hi. Thankyou for your videos. I’ve managed to do 50 so far and I’m getting used to doing this before moving on to trying more. I deffiently feel the burn all throughout my body. Thankyou again.

  • @CrossFit® Please, compare what Carl says here to the form you present here
    https://www.youtube.com/watch?v=TU8QYVW0gDU

    Why such difference in the form comparing to what Carl is presenting at 2:45
    “I hit the bottom. I’m in neutral position. I come up and I extend…”
    To me, the two are very different forms.

  • BURPEES are a combination of a PUSH UP and a JUMP SQUAT. DON’T GO REPLACING THINGS THAT REQUIRE STRENGTH AND POWER WITH SOME DUMB SKILL TO MAKE IT EASIER BECAUSE MAKING THINGS EASIER IS A GOOD WAY TO GET STRONGER??????????

  • Love it Man, great instruction video! I’m new to CrossFit and always feel I work too hard at burpees and I burn out to soon. I think I am incorporating a full push-up into the burpee, which is using up my arm strength. I will focus more on the flex and snap movement and see if this works better for me:-)

  • That looks like you could get pretty use to doing that. But truth is if a workout is getting easier and easier for you to do you need to change up I guess and do something harder.

  • Very good routine, i have been doing this for about a month 3/4 times a week 2 sets of 100 the days i dont run. Its a good workout i sweat buckets. My quads ache so badly after lol. #covid life lol

  • I used to feel like I’m going to die after barely squeezing out like 4. Now I casually use sets of burpees to fight sleepiness, cold, bad mood etc. Burpee makes you a terminator, 5/5 exercise.
    A point to be cautious about though: dropping hard and repeatedly on asphalt with tight wrists is not a good idea. Loosening up before doing burpees is not a waste of time, and a bit of care in the technique to drop in a safe and coordinated way also helps.

  • After 3 years of squatting and deadlifing, converting to burpees wasn’t a problem.
    My body has been taught to do anything with good form and a tight core.
    But while I may be interested in performing a burpee in a safe fashion, I’m not interested in maiking it easier, short cutting my way to a burpee.
    I’ll do a correct push up thank you very much and a high jump as well.
    It’s not about how many burpees you can do but about gradually doing more with the exact same difficulty.
    Then you know you are progressing and by how much.
    If I were to now go and cut a few corners here and there I’d do a new PB.
    You could call that skill but I wouldn’t call it progression in my fitness goals.

  • This is a stolen stripped-down version of Surya-Namaskar (Sun God Namaste exercise from Yoga).
    As usual, the Abrahamic religious fundamentalist rob ancient Vedic-Yoga cultural knowledge and do not give any citation credits. The Yoga books published in the libraries plagiarizes all the asanas (Yoga postures), gives it’s own English names, and gives all the credit to westerners and deprive its roots from ancient civilization of India.

    What’s published in todays education system which stole all the knowledge from Vedas, but don’t give any citation credits on Vedic Numeric System (0-9), Arithmetics, Algebra (is credited to Islamic robber Al-Jabber, who translated Sanskrit manuscript to Arabic and burnt the evidence); Calculus and Astronomy (from Surya Siddhanta); Nuclear Science of Particles (Kanad), Molecule (Annu), Atom (Parmanu); 18th Century British man who claimed to invent the concept of gravity (“Jurutwakarshan”) when he saw an apple fall from the tree. In 18th Century British captured most of India and stole wealth, knowledge and forced the India to poverty, illiteracy and ethnical inferiority complex.

    Hope someday the White European people will realize that their ancestors were tricked by fabricated stories of Middle-Eastern Ideology, and were converted from their ancient Pagan religion. Hope that they will realize that the self-proclaimed “Religion of Peace” and “Religion of Love” actually preaches hatred towards ancient way of life, nature worshipers, polytheist, and promotes exploiting this planet & women because their is no place of women in their Haven, but each men will get 72 “Full-breasted Virgins”.

    I hope someday all our textbooks gets revisited and gives credits.

  • Started my 100 burpees a day for 30days 25 days ago. Worst time was 23mins on day one and now I am down to 08:47. My aim was 9mins or below by the last day so I already reached my goal.

  • graduated in sport sciences, had biomechanique as module, just watching your video i only now understand perfectly human biomechanique, thanks so much

  • I have been trying to ignore all the crossfit hating trend and i want everyone’s opinion. This guy has AMAZING tutorials! But the purpose of all these movements seem to be so much different that bodybuilding that i am familiar with. Muscle coordination and overall strength look like ley points. But how can someone begin with these without having some good power foundation? E.g. i have weak shoulders and even normal training was hard at first. Crossfit would have made my deltoid flee.. am i wrong?? are there progression stages?

  • Day 47.. doing 150 burpees, added the push-up, work at.70 time, so slower but consistant…I add the boxing circuit afterwards when I have time…

  • mixing in words like “skill” doesnt fool me into doing your “easy” version of a burpee lmao this is why crossfit deserves all the hate that comes its way

  • So why aren’t the feet allowed outside the hands so that the squat happens more naturally.   Animals make this feet outside movement when booking all the time and the bakc snap seems to be the same.

  • This guy doesn’t know what he is talking about, please no one listen to this man. if you want to learn how to do authentic burpees go watch my channel…

  • Fist session of 100 burpees no jumps took me 20-25 min 600 burpees (6days) later I can do 100 in 11 min still no jumps I will be adding the jumps in about 4 more sessions ��

  • Great video coach, crazy in love with the burpees.I can’t find the one you said a 100 in 5minutes, I want to continue challenge myself, if you can provide the link

  • I guess i m doing this may be 30th day.. and now 100 feels easy.. adding in 5 pushups along with it in 1st 3sets.. thank you very much coach.. post some more do along workouts please..

  • Did 100 burpees yesterday 10 sets 10 reps. 1st time doing 100 of them and then played a lil basketball for 30 minutes then a 40 minute walk and today all I wanted to do was lay around lol. Feeling my age today but it was all worth it and tomorrow right back at it. I always do the variation of a push-up at the bottom and a single or double jumping jack at the top. The calorie burn is the absolute truth

  • Lots of potentially useful explanation yet he never did more than one burpee in sequence. So, lots of theory and no practice. It helps seeing the instructor do “the thing” for a say, 10-12 rep set, otherwise how do we actually get a sense of the motion.

  • Today:
    Warm up 100 jumping jacks, 30” rest
    Then 4x 100 series as you do, with the last 30 of the 400 all in a row.
    Clocked 42:08, from absolute smashed first time ever.
    Thanks, you’ve helped me achieving this.

  • Here’s a tip;

    Incorperate your burpees with jumping rope.

    Example; 20 Burpees 3 min jump rope

    This makes sure you keep actie during your rest. Instead of just walking around focussing on your next set.

    Also incorperate the push-up. It aint no burpee without.

  • I’m definitely a few years out of shape, but I just rediscovered this video and I’m back up to an hour on the jump rope and maybe 110 burpees in 10 minutes. Thanks for reminding me how tough this could be.

  • Its like reducing the weight in weightlifting or do squat with bad form to make it easier.
    Yes you can do more reps, but what’s the point?
    For cardio? Just do running or jump rope with good form.

  • I’m trying to learn how to do a burpee. I just have a question (or comment I guess) for your: other videos talk about putting your hands on the inside between your legs instead of outside the legs as you show. Apparently this is to minimize lower back injuries. What’s your take on that? I like your video version of how to do a burpee but I’m concerned about that hand position issue that other videos talk about. Thanks for your feedback.

  • But like… that wasn’t a burpee. ����‍♀️ You’re teaching people how to do a burpee and have zero results lol. Yea sure, like that you can do a thousand, but 100 correct burpees will achieve more than a thousand of those fucking things.

  • That counter was left til the end on purpose so you can use it as an 11th set in case you’re not sure you got to 10 reps in all the sets

  • This is a great video and i’ve done it 4 times in the last week.. honestly, I want to work out from home using youtube during this quarantine, but it’s really hard finding any trainers that AREN”T completely sweet and fluffy. I want someone to no BS tell me to work out. Any other recommendations from some of your followers (for at home no equipment workouts)?

  • 2:45 That is not how you do a burpee my friend. Collapsing on to your front and then using it to eliminate the stress of the pushup is a cheat move. A full pushup is a big part of the exercise.

  • Hey brother thanks for the workout! I work in healthcare and am pretty stressed out right now. This is a perfect stress buster before my shifts… Appreciate ya

  • i did 100 running burpees this morning (strict form w/push ups) the last running burpee, i did 10 push ups. i am all about angles and variations, but with burpees i feel quality is better than quantity and it will keep you honest. Get money!! ������✌

  • hi sir! can you make a 20rep x 30 sets (30mins) version of this? doesnt matter if its looped video. currently doing 12reps x 30sets now.

  • Totally great information unfortunately I cannot concentrate on what he’s saying because he is so cute… shakes head con-cen-trate!!

  • This is a beast workout. I probably completed 100 burpees about four times since this video release.
    The only “killer” now is Google ads half way through… From “killer work out” to work out killer.

  • Did a burpee exercise today. I swear I thought I was gonna die. I guess the more you do it, the easier it gets. Thanks for the insightful video, couple of things I was doing wrong it turns out.

  • Well, I’m no spring chicken but I will try doing much smaller sets and see how it goes, Such a great exercise. Thank you for the motivating talk and demonstration.

  • I saw Mat Fraser doing that same Snake extension on crossfit open 2016. He beat Froning that day. If It’s allowed and to save time, muscle and energy on a competition, I would do that way the whole day, but on my personal training I do a full push-up, squats AND jumps.

  • After I saw this video I decided to do 100 burpees for 30 days straight. My fastest time so far is 7:29. I’m down 2 minutes from my original time, and my goal is completion under 5 minutes.

  • I’ve been doing this with you for about three weeks now and it shows. I started with the crab walk at first. Now, I’m nearly able to keep up with you! I sometimes incorporate kettlebells for 15 seconds when I’m in the mood to do more than just burpees. Also, because my lung capacity improved so much, I can actually run on a treadmill for at least 17 minutes straight (that’s a miracle for me)! Thank you for making this video. I’m having a blast working out with you!

  • This video has become part of my routine, I typically complete this workout three times a week. It’s an incredible conditioning tool, I’ve gotten my resting heart rate down to 50 bpm! This is a valorous and arduous workout but it’s a bonafide endorphin booster. Happy holidays everybody, here’s to a healthy and fruitful 2020. Thanks for the upload.

  • Hey, doing this daily. You make it doable… after almost a week, I already see rest time is feeling longer… wow my plan.. 100 burpees for 100 days….GAME ON!

  • hi just want to ask should my knees pass my arms??? i know you said it should pass but when you’re doing it fast your knees are just behind your arms

  • I just tried a 100 burpee non stop workout it was damn intense. heart was pumping and i sweated like i never had before. hopefully if i do 100 burpeea each day i get get from 16% BF to 10% BF

    coming back after doi g another 100 burpees. it seems my arms hurt/ give out the most because of the pushups.

  • can you please explain how to breathe on this exercise when you squat down is it inhale or exhale? and then you inhale or exhale when you extend the legs and or you exhale when you do the push up? and then do you inhale or exhale when you jump up?

    thanks

  • Hi. I just noticed I’ve been doing these with no gap like you have. I’ve been doing it with my feet together. Have I done these wrong?

  • I’ve wanted to start doing burpees but I heard it’s bad for the knees. I already feel something in the right knee occasionally, do you recommend start with some variation or do not start doing Burpee at all? Any other good full body exercise to replace it?

  • I love burpees! Thanks for sharing this post!!! Here’s something else to add https://youtu.be/LlVVykoISwc ENJOY IT!!! Also help me grow by subscribing to my channel Chancyfit ��

  • Let’s take a functional strength exercise and take the shitty things out of it, like strength, form and replace it with cool shit like danger.

  • excuse me can somebody tell me if the final lower back flection is dangerous for your lowerback?? expecially if u have lower back hyperenstention???

  • hi. I have a question, I am trinning to run a maratón, can burpees help me to increase endurance? can it be a replacement of swimming?

  • This is good! I will try it next time. Trying to put together a good HIIT workout to alternate with running as running is my least favorite! Thanks!

  • Nice explanation, I have seen this kind off working in Yoga, some yoga practisiners do suryanamaskar, when they exactly do the same thing to finish one particular siryanamskar,

  • https://youtu.be/SY4ycyBVPz4

    Good effort. Many different types I guess. Navy seal burpees don’t jump. Everyone’s got there own burpee.

  • Will this become the new CrossFit Burpee standard? The demo is what I have always thought a Burpee is but not what I see most CrossFit athletes doing.