How to do burpees in 5 variations for crazy people 😅

If there's one really effective bodyweight exercise for burning calories while building muscle, it's the one called the burpee.

But how do you do burpees to change your physique or lose weight? That's what this article will help you understand.

In general, we love them or we hate them… and it often depends on his physical condition. You might be wondering why it's called like that. Does it mean anything in English? Nay!

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Where do burpees come from?

This name simply comes from its inventor, Doctor Royal H. Burpee. He developed this exercise to assess the physical condition of athletes around 1939. Very intense and physically complete, burpees quickly became popular in the English and American armies. 

It is only more recently that this movement has entered the training routines of many athletes. And it's no wonder, given the physical abilities this exercise can help you develop.

However, it is not a question of executing it haphazardly if you want to make the most of it and make it your main ally in the fight against extra pounds.

So now you're going to find out how to do burpees the right way.

An effective bodyweight exercise but…

This exercise is a well-deserved success because it makes you sweat like almost no other and turns your body into a real weight training machine.

Your calorie expenditure will burst the ceiling while your heart rate will quickly reach peaks. First check that you have the necessary physical condition.  

You need to know how to do burpees

As with any other fitness exercise, the success of burpees for fat loss depends essentially on the quality of execution of your movements.

This article is quite short, but it will teach you the basic rules for do burpees correctly. And don't forget that this movement develops your muscular, cardiac and respiratory capacities at the same time. 

The main muscles worked are the pectorals, triceps, shoulders, abs, calves, hamstrings and quadriceps. Who says better in a single movement? It really is a killer.

But it's not the easiest to master. Indeed, it can be tempting to do just about anything when you start to get tired. Indeed, burpees are really effective because they are quite taxing on the body.

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So stay focused on the movement, even (and especially) when you get tired.

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How to do burpees correctly

As you have read previously, burpees are a super complete bodyweight exercise due to the large number of muscles worked and the impact on breath as well as heart rate.

To get 100 % of the benefits, you need to know how to perform the moves with the most perfect form possible. Here's how you'll go about it:

Do simple burpees
No-pump burpees for beginners (Source: National Academy of Sports Medicine)
  1. Start in a standing position, feet slightly apart (shoulder width), arms at sides.
  2. Bend your knees to do a squat.
  3. Place your hands on the floor just in front of you inside your feet. Shift your weight to your hands.
  4. Jump to send your feet back, as if you were doing a horse kick, in order to find yourself in an abdominal plank position, your body well aligned.
  5. Jump forward again to bring your feet back to the starting position.
  6. Launch yourself into the air as if you wanted to touch the ceiling with your hands.
  7. Gently land back on your feet to return to the squat position.

That's it, it only remains to repeat the movement until you are no longer thirsty.

But you will see in the video below that you can add a little difficulty between steps 4 and 5. Moreover, this video will show you that it is possible to adapt burpees to almost all training levels.

Different variations of burpees

After a lot of research, I selected an excellent video made for Doctissimo. It saves me from spending time doing it myself when I don't have the time or the talent 😉 

Here is the video on the different types of burpees, everything is there:

As you can see, this video cheerfully presents 5 variations of this exercise. The 3rd version is the one described above.

The last 2 are simply to add a push-up on the knees or classic between steps 4 and 5. This makes the challenge even more interesting.

How to do burpees to lose weight and build muscle
Burpees with pump (Source: National Academy of Sports Medicine)

The first variant is really interesting if you are a beginner or out of shape. Whatever your level, you can raise the 1 month burpee challenge with the version of the movement that you are able to perform under good conditions.

Conclusion on burpees

Honestly, I'm sure if you wanted to have one bodyweight exercise all your life, it should be burpees.

ALSO READ:  6 arm exercises without equipment

And if you wanted to keep only 2, you would just have to add pull-ups for biceps and back. Together you do a full body session.

If you like simplicity and you are looking for the fatal weapon to lose weight and build muscle at the same time, look no further, you have found it.

Tell me what you think in the comment box below. Thanks in advance 😉

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