Burpees are an excellent strength and conditioning bodyweight exercise that incorporate rapid, explosive movements that will quickly get your heart pounding. Burpees include three exercises into one explosive movement: Sprawls, Push Ups, and Squat Jumps. Looking to take your interval training to the next level? Add Burpees.
Body Parts Used:
Core, Legs, Arms, Shoulders, Chest, Back
From a standing position, put your hands on the ground and kick your feet behind you, putting yourself in a push up position.
As soon as your feet are back, perform a single push up. From there, kick your feet forward in between your hands and explode up, swing both arms forward, and jump as high as you can into the air.
Absorb the impact from the jump by dropping your hands and performing another repetition.
Make sure you absorb the impact from the jump with your legs; do not land with your knees locked, or try to immediately return to a standing position. If Burpees are too difficult initially, perform Sprawls instead until you have built up the conditioning necessary for Burpees.
Mark de Grasse is the owner of MyMadMethods.com, My Mad Methods Magazine, and My Mad Methods Productions. In addition to being a certified trainer specializing in kettlebells and bodyweight training, Mark is also the chief editor and designer of both the website, magazine, and My Mad Methods Productions DVDs. Find out more.