Burpees for beginners: this exercise is just as effective

Burpees are a great full-body exercise that not only makes you stronger, but also trains your endurance and activates fat burning. As the exercise is very complex, burpee for beginners still be too difficult. We will show you with which variation you can still benefit from all the positive effects.

Everything you need to know about burpees for beginners

Why are burpees so effective for beginners?

Burpees are among the most challenging fitness exercises you can do with the own body weight can do. Since it can vary in speed and number, burpees are equally suitable for beginners and professionals.

Burpees not only strengthen your body muscles and strengthen yours persistencethey also improve yours speed force just like him coordination ability. The shoulder and chest muscles are particularly stressed, but the legs, buttocks and abdominal muscles also have to work properly.

Best of all, you can do burpees just about anywhere. all you need is one Fitness mat and sturdy shoes..

glute workout
Deep squats are part of the burpee.

burn fat with burpees

During exercise, a large part of the muscles are used, which means that your body has to supply a lot of energy, which is burned as calories. At the same time, the respiratory rate increases. metabolism runs at full speed. Your entire cardiovascular system benefits from this.

At the same time this will be enhanced fat burning and you burn a lot of calories thanks to the afterburn effect.

keep reading: The most effective exercise: Even better than mountain climbers

Burpees: the right way

And this is how it works classic burpee:

  1. Stand up straight, with your legs hip-width apart and your back straight.
  2. Squat down deep and stretch your arms out in front of you.
  3. Now place your palms on the ground in front of you and jump into plank position.
  4. Maintain body tension and do a push-up.
  5. Maintaining tension, jump your feet forward to land back in the squat.
  6. Do a stretch jump. Use the strength of your legs. You end up back in the starting position.

you can do the exercise perform several times in a row and increase it slowly. If you find that you can no longer perform the individual steps correctly, take a break.

There are many variations of the burpee.

Burpees for beginners: this is how it is done

As you have seen, burpees are one Combination of several individual exercises.:

  • squat
  • push-ups or pull-ups
  • straight jump

If the sequence is too difficult for you as a beginner, you can also do all exercises separately and still have an equally effective workout. Another option is to skip part of the exercise or use a variation. For example, if you have shoulder problems, you can do push-ups on your knees.

If you are no longer a beginner, you can combine all the individual parts into one fluid movement unite – the burpee is done!

Not just for beginners, it is recommended to practice all the steps individually to ensure a clean execution. Begin with 3 rounds of 20 seconds per exercise. Once you feel confident, you can try a classic burpee.


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