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PLEASE ACCEPT OUR PRIVACY TERMS You can change your preferences at any time by clicking on “Privacy Settings” in the footer at the bottom of the page. We believe that trustworthy health information should be free to everyone and we rely on advertising to make that possible. Providing authoritative experiences that are reviewed by physicians and other health and wellness professionals is expensive, but it’s an invaluable service. We collect and securely process your personal data to deliver a relevant experience and support our business, so we ask that you allow cookies in order to access all of our content and features. We and our partners process your personal data in the following ways: * cookies or unique IDs, for storing and/or accessing information on your device * personalized ads and content * ad and content measurement * audience insights and product development * ensuring security, preventing fraud, and debug * technically deliver ads or content Your personal data use applies only while using Healthline Media Websites and Apps. Some of our partners do not ask for your consent to process your data and rely on their legitimate business interest. You can modify your setting or object by clicking on “Manage Settings.” At this time, we cannot provide the full site experience if you disallow any purposes, features, or partners. Instead, we will provide a version of our site that shows 10 of our most popular articles without ads, cookies, or tracking technologies. ACCEPT AND CONTINUE TO SITEMANAGE SETTINGS Greatist * Health & Wellness * Food * Fitness * Faves * Connect Subscribe The Lift Gabrielle Kassel HOW TO BANG OUT BURPEES LIKE A BOSS (WITHOUT BARFING) Medically reviewed by Danielle Hildreth, RN, CPT — Written by Gabrielle Kassel on August 18, 2020 * Proper form * Benefits * Upping the difficulty * Progress, not pressure This is a series where we break down simple fitness activities you can do anywhere — and not just do them, but do them right. With these helpful tips, you can take control of your exercise process at your pace. Share on PinterestDesign by Mekhi Baldwin The only reason to name an exercise after a gaseous explosion of digestive tract air? Well, because after doing a dozen of them, you feel like you’ve got a bout of indigestion. Kidding! The burpee exercise isn’t named after mouth farts. It’s named after Royal H. Burpee (I sh*t you not!). And while it does do a number on your entire bod, you’ll want water afterward, not Pepto. Promise! Now that that’s out of the way, read on for your guide to the movement that’s as hard and humbling as it is efficient and effective. The Lift HOW TO DO A BURPEE CORRECTLY: 1. Stand with feet shoulder-width apart, arms down by your sides. 2. Brace midline, then bump your butt back and bend your knees to lower into a squat. 3. Plop palms onto the floor ahead of you, just outside feet. 4. Shift weight into hands as you jump feet back into a high plank position, landing on the balls of your feet. 5. Double-check that core is braced. Then, keeping elbows locked into rib cage, lower into a push-up. 6. Press into palms to push back up to a high plank position. 7. Jump feet up to either side of hands. 8. Explosively jump up, clapping hands overhead. Share on Pinterest BURPEE FORM TIPS (BECAUSE THAT SH*T IS HARD) It turns out the burpee isn’t quite the foolproof movement it’s sold as. “The burpee is so easy to get wrong,” says certified strength and conditioning coach Mia Nikolajev, who also competes in powerlifting. “Throwing your body onto the ground and hoping for the best just isn’t a recipe for staying safe.” Do your body a favor and follow these form tips closely. 1. BRACE YOUR MIDLINE The entire time. During every(!) single(!) rep(!). “It’s especially important to brace your midline when you transition into and out of the high plank,” says Philadelphia-based trainer Mike Watkins, founder of Festive Fitness. “Failure to do so can put your spine in a compromised position.” The recommendation to avoid a sore lower back: Slow down. When you pop back into a high plank, pause and think about pulling your belly button into your spine. Then (and only then!) move on to the push-up. At the bottom of the push-up, double-check that your core is cinched, and then press back up to a high plank again. You should be able to draw a straight line connecting your head to your heels this entire time. If you take video of yourself doing a burpee and you look like you’re doing Upward-Facing Dog, it’s a sign your core wasn’t engaged. 2. LET YOUR BODY DICTATE WHERE YOUR FEET GO Generally, your feet should be hip-width apart when you’re in a high plank position — including in the middle of a burpee. But Watkins suggests widening your feet if you’re bigger-bodied or you have preexisting knee or ankle injuries. “Placing your feet beyond the width of your shoulders will give you a bigger, more stable base,” he explains. 3. CHECK YOUR HAND PLACEMENT Pro tip: Halfway through a burpee, you have to do a push-up. Not a Superman. And not a diver’s pose. In other words, instead of placing your hands above your head, you want them planted directly under your shoulders. Your shoulders will be angry at you otherwise. 4. PREPARE YOUR WRISTS AHEAD OF TIME Even if you’re planning to do burpees correctly, Nikolajev recommends doing a few wrist drills beforehand. These could include: * wrist rolls * prayer stretch * backward kneeling leans * forward kneeling leans * sideways kneeling leans “People with desk and computer jobs are especially likely to have tight wrists that need to be warmed up ahead of time,” she says. 5. ACTUALLY ENGAGE YOUR MUSCLES During the push-up portion, you want your elbows tucked close to your body, not flared out like wings. But, Nikolajev warns, “You want to make sure you’re contracting the muscles that control the joints rather than just ramming your joints into position.” Hello, elbow injury. So, when you hit the deck, think about screwing your pinkies into the floor, juicing grapes between your shoulder blades, and pulling your elbows and toes toward each other. That will actively engage your triceps and lats. 6. BREATHE While it’s never a good idea to hold your breath when you exercise, considering that your heart rate will be sky-high by rep 3, it’s especially important to breathe during burpees. Try inhaling at the top and exhaling when you shoot your legs back into a high plank. Inhale at the bottom of the push-up, and exhale as you explode your feet back up to your hands. If you’re moving Dash-fast (that’s an “Incredibles” reference, BTW), you may need only 1 breath per movement. And if you’re moving slow and steady, you may need 3 breaths. So, experiment with what works for your lungs. The Lift NOTE: WORK YOUR WAY UP TO STANDARD BURPEES Watkins recommends getting comfortable with the individual exercises in the burpee (the push-up, high plank, and jump squat) before putting them all together. If you can do 5 push-ups, hold a plank for 20–30 seconds, and hit 5–10 jump squats, you’re ready to try burpees. BENEFITS OF BURPEES Yes, they’re hard, but they’re also really good for you. FULL-BODY WORKOUT According to Watkins, burpees don’t discriminate when spreading the workout wealth. “Burpees work your chest, triceps, core, shoulders, glutes, quads, calves, and hips,” he says. “When done correctly, they are a true full-body movement.” CARDIOVASCULAR CHALLENGE It might sound scary, but in this case, challenging your cardiovascular capacity is a good thing. “Any time you’re changing planes of motion, it’s going to spike your heart rate and give your cardio a boost,” says Nikolajev. “And burpees — which require you going from laying down (bottom of a push-up) to standing/jumping up over and over and over again — do just that.” INCREASED EXPLOSIVENESS “If you do a standard burpee where you hop out into a plank, hop in and then jump to stand up, it’s a plyometric exercise,” says Nikolajev. Plyometrics can help you: * run faster * jump higher * become more agile Hey, athletes, these perks (^) are especially beneficial to you. ZERO EQUIPMENT REQUIRED Even if that boitch Rona has shut the doors on your go-to fitness studio, it can’t stop you from burpee-ing as much as you want. More in The Lift View All The Great Weight Debate: Is Heavier Weight or More Reps Better for You? Written by Gabrielle Kassel Lost in Fitness Translation? Here Are the Differences Between Circuits, Supersets, and Intervals Written by Gabrielle Kassel Strong Schedule: How Often Should You Strength Train? Written by Gabrielle Kassel CAN YOU MAKE THE BURPEE EVEN HARDER? You betcha. You could just go faster. But when you’re going as fast as you can, Nikolajev says, form tends to falter. So, if you’re feeling extra ambitious, you’ll get a bigger bang for your buck burpee by doing one of the following instead: * adding a second push-up at the bottom of the burpee * adding a hand release at the bottom of the push-up * doing a tuck jump after every burpee The Lift CAN YOU DO BURPEES WHEN PREGNANT? There’s no universal rule for working out while pregnant, but generally, standard burpees are considered safe through the end of the first trimester. After that, it all comes down to what you’re comfortable with and what your doctor deems safe. If burpees are out, squat thrusts (burpees without the push-up) are a good sub. Ditto for air squats and wall push-ups. BTW, IF YOU HATE BURPEES, YOU REALLY DON’T HAVE TO DO THEM “There are many other full-body exercises that get your heart rate up,” says Nikolajev. Some alternative options: * inchworms * jump squats * kettlebell farmers walks * mountain climbers * weighted squats * deadlifts So, if you’ve always wanted to film yourself doing an epic training montage that includes burpees (or if you just enjoy them), have at it! But if not, that’s A-OK. Remember, you have control over your workout goals. Gabrielle Kassel is a New York-based sex and wellness writer and CrossFit Level 1 Trainer. Follow her on Instagram. More in The Lift View All The Great Weight Debate: Is Heavier Weight or More Reps Better for You? Written by Gabrielle Kassel Lost in Fitness Translation? Here Are the Differences Between Circuits, Supersets, and Intervals Written by Gabrielle Kassel Strong Schedule: How Often Should You Strength Train? Written by Gabrielle Kassel Last medically reviewed on August 18, 2020 2 sourcesexpanded * Nikolajev M. (2020). Personal interview. * Watkins M. (2020). Personal interview. FEEDBACK: WAS THIS ARTICLE HELPFUL? YesNo READ THIS NEXT * The Great Weight Debate: Is Heavier Weight or More Reps Better for You? The question of weight vs. reps when it comes to weightlifting is rarely met with a definitive answer. We give it our best shot. READ MORE * Lost in Fitness Translation? Here Are the Differences Between Circuits, Supersets, and Intervals These three terms deal with specific workout structures that serve different but similar purposes. READ MORE * Strong Schedule: How Often Should You Strength Train? If you're wondering if strength training is important, it is. Now, let's talk about how often you should be strength training. READ MORE * Gains Playing Hard to Get? Here Are 9 Reasons You’re Not Getting Stronger If you’ve been strength training for a while but haven’t been seeing gains, here are some reasons. READ MORE * Open a Can of CrossFit: Breaking Down the 2022 CrossFit Open Workouts The 2022 CrossFit Open may be behind us, but the workouts are still available to be tried. We break down the slate and give tips for success. READ MORE * Cross-Examining CrossFit: 10 Questions About Starting the Fitness Regimen Fitness heads and nonfitness heads alike have heard of CrossFit. But are all your questions answered? We tackle 10 common ones before you get started. READ MORE * How a FlipSled Workout Might Flip Your Current Strength Training on Its Head The FlipSled is another addition to the long line of strength-building tools out there. We take a closer look at it to see what makes it great for… READ MORE * Am I Sore or Screwed? Working Out Your Pain from Weightlifting If you’re new to weightlifting, it can be hard to tell if the pain you feel is merely soreness or injury. We spoke with an expert who gave us some… READ MORE * How to Go Vegan for a Month Without Glitching Your Fitness Goals Whether you’re trying Veganuary or highlighting a 30-day window to challenge yourself, you can still stay fit while vegan. Here’s how to approach it… READ MORE * How Doing Dry January Can Impact Your Exercise Routine Thinking of going dry in January? Here’s how that decision can enhance and even improve your chances of reaching fitness goals. READ MORE WANT MORE GREATIST? Get the health & wellness stuff that matters delivered daily to your inbox. 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