How to Do a Burpee Correctly

How to Do a Burpee Correctly? Top 6 Best Ways to Help you Do The Burpee Correctly.

Written by DEON NDLOZI

July 9, 2021

One of the most popular and enjoyable workouts is the deadlift. It’s one of those things that you either love or hate, but it always works for you. So now you have the question, how to do a burpee correctly? There are a couple of ways you can train your muscles, and I’m going to talk about both of them below in this article.

What is a Burpee?

What is a Burpee? The term “burpee” is not common in the weightlifting world and is actually an old origin of the exercise we know today. Before the introduction of the cable lift, the most commonly performed exercise in weightlifting was the squat.

The reason for this is that the squat has many benefits to a weightlifter besides the ability to build solid muscle density.

What is a burden? A burpee is essentially an overhand squat, with an extra hold up above your head, using only your legs for support. The movement itself is mainly an anaerobic effort, which means it’s using heavy amounts of oxygen to work the muscles in your legs, back, chest and abs.

Many weightlifters who are unfamiliar with the exercise have the belief that you need to be squatting with your hands down to do a burpee.

What is a Burpee? In actuality, the name “burpee” stands for “cat squat”, which is a completely different movement than the one people think of when they hear the word “burpee”.

A true burpee consists of a fully explosive movement that utilizes the entire quadriceps, hamstrings, and back to elevate your body weight quickly and fully out of a prone position.

The exercise consists of a jumping motion, jumping from the bent knees, stepping up onto the balls of the feet, with your arms hanging down by your sides.

The actual movement is very similar to that of a jump squat, so if you watch any of the better weightlifting videos you’ll see that there is no difference between the two.

How to do a Burpee?

Do you want to know how to do a Burpee? Are you still asking yourself this question? I used to wonder the same exact way until I actually tried it and had my body change for the better.

The way how to do a burpee is not a complicated exercise but it does take a bit of hard work. If you want to get into shape quickly, this is a great way to go because it takes less time than some of the more popular exercises you might be familiar with.

So, what exactly is a burden? Well, it is an exercise that is done by either jumping or falling to the ground then back up again at a fast pace.

Read Also: How to Do a Squat Properly? 

If you are doing this exercise correctly, you will be able to do it in less than one minute but if you cannot keep up, you will not be able to do it at all. If you are unsure how to do a burpee, all you need is a spotter, a few dumbbells, and some free time.

The first thing you need to know about how to do a burpee is you need to start by having someone push you and hold onto your waist while you are jumping and falling on the ground.

Once you land and are going to fall again, they will push you away from the body and you will have to jump again before you can land. This is basically the whole idea of this exercise and it is a very easy way to get into shape without really putting too much stress on your body.

What to Consider When Doing a Burpee

The first thing to consider when doing a Burpee is weight. You should always work on keeping your body in proper form when performing this exercise. If you want to get the most out of it, make sure that you use the proper form when doing a burpee. There are three things that you should keep in mind when performing a Burpee.

First off, start on one side and then once your legs are parallel with the ground, change your direction and work on jumping the opposite way. This means that you would do a push-up (face down) and jump the other way (face up).
The second thing that you should keep in mind when doing a burpee is what to consider when doing a burpee.

Remember that you are going to be bending over here so focus on breathing. As you are lifting your head, breathe in through your nose and out through your mouth. By doing this, you will ensure that your lungs are working at a maximum capacity and it will help you when you are lifting.

Finally, when performing a burpee you should remember what to consider when doing a burpee. Keep your back straight and your chin up. Keep your knees bent and your feet steady on the ground. And if you have extra weight on one foot, don’t jump the other way. This is all there is to performing a burpee and the more you practice, the better you will get at it.

Do the One-legged Burpee

The One-legged Burpee is an exercise that will help you get a stronger back and toned legs to support your body while running. To perform this exercise, place your feet on a flat surface, about a football field or length of a long driveway, and then bend your knees to just below your hips.

Your body should be approximately one arm’s length from the floor, with your knees staying slightly bent. Now raise your one leg as high as possible and as far back as you can, twisting it from side to side.

Slowly and deliberately lower yourself down to the starting position, again twisting your legs to achieve the desired height. Your legs should still be bent at all times. You may find this exercise a bit difficult, but practice over time will eventually make it easier.

You will be able to do the One-legged Burpee hundreds of times without your legs ever straining. Your legs will also thank you when you can effortlessly carry a small grocery bag on your one leg without a struggle.

The One-legged Burpee is just one leg of the many excellent workouts that can be done with dumbbells. Other exercises include the Half-moon Squat, Leg Raises, and Medicine Ball Bursts.

All these exercises require only a bit of balance, a bit of strength, and proper form. Once you have mastered these simple exercises, you can turn your attention to more advanced workouts such as the Vertical Leg Crunch and the Elbow Meal.

The Standard Burpee

The Standard Burpee, sometimes also referred to as the Blue Boy, is a classic strength and conditioning exercise designed to build up the leg muscles and hamstrings.

The exercise has been around for decades and is still a favorite among boxers and other athletes. The workout consists of performing the standard jump squat, but with an increased emphasis on the front leg.

Most athletes who perform the Standard Burpee find that the added focus on the front leg results in more power and acceleration during their squats. The increased focus of this exercise results in better long-term endurance and strength.

The reason that the Standard Burpee still gets such good reviews from people who perform the workout is that it is a very effective workout for building muscle while increasing endurance and efficiency at the same time.

Most people who perform the Standard Burpee will tell you that it is the hardest workout they have ever done. It takes a great deal of concentration and forced to perform the burpees, but the workout is still very enjoyable.

The Standard Burpee workouts can be performed traditionally with one leg in the air and the other lying flat on the ground, but many fitness enthusiasts have also adapted the workout so that they can perform the workout while on all fours. This adaptation makes the workout significantly easier and more effective.

If you are looking for a simple and effective way to increase your muscle strength and flexibility, then the Standard Burpee is a great exercise to add to your workout. You can do the exercise at home, but some gyms offer this style of exercise for beginners as well as those who have more experience and skill.

The exercise is excellent for improving balance and agility, while also increasing the speed with which you can raise your leg after your initial jump. Many athletes recommend the Standard Burpee as a major muscle group exercise because of the ease of execution and the effectiveness at increasing the strength of the major muscle groups.

The Jumping Burpee

In the last few years, there has been a new form of training used by Olympic weight lifters and powerlifters all around the world called the jumping burpee.

This exercise was invented by Rob Poulos so that he could train the same power and explosive movements of the Olympic lifts without actually having to lift the weights.

Instead, the movements are executed with your body in a sort of a running position while you simultaneously perform an enormous walking lunge.

I have found that this exercise can be very effective in getting you into shape when done correctly, and is one of the only exercises that can really get you to hit the gym and actually perform a full-body clean and jerk.

The basic concept behind all of these exercises is actually very simple. The person performing the rope jumps and the walking lunges will typically start by doing two sets of four jumps and then switch to doing three jumps.

The goal is to jump as high as possible for three attempts within eight seconds. At the end of the third jump, you will land with two or three feet to spare (depending on which type of jumps you are doing) and your momentum will carry you into a stationary position for the fourth jump.

After the first few jumps, the person will be carrying their momentum into each subsequent jump, so that they will land with much less distance than they normally would.

I have performed the jumping burpee exercise many times using a partner, and I can honestly say that it is probably one of the most fun exercises you can perform. You get the thrill of performing a powerful yet unbelievably easy strength workout, all the while adding in a great deal of fun.

You can try this exercise out at your local gym, but my recommendation is that you perform the exercise at the end of a hard workout, so that you won’t be tired or wind up trying to do too much.


This article looks at how to do the Burpee correctly. Specifically, I look at how to train for the event, what gear to use, how to warm up and cool down, and what food to eat during the workout.

This article should help you get a good understanding of what to expect when doing a Burpee. If you have any questions regarding this topic, feel free to shoot me an e-mail. Thank you and I hope you enjoyed the read!

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