Burpees are a staple in many workout routines, from high-intensity interval training (HIIT) to boot camp-style classes. Known for their full-body engagement and ability to get your heart rate soaring, burpees are often seen as the ultimate test of fitness. But for many, burpees are also one of the hardest exercises to master. They demand strength, coordination, and stamina, and they often leave people gasping for breath or feeling defeated. If you’re one of the countless individuals who dread this exercise, you’re not alone.
However, as with many challenging exercises, there are ways to break burpees down into manageable parts, make them easier, and improve your overall performance. We spoke to a certified personal trainer to learn the best modifications and techniques that can help anyone tackle the burpee with more confidence and less frustration. Here’s how you can approach the burpee in a way that works for your body—and still reap the full benefits of the move.
What Makes Burpees So Difficult?
Before diving into modifications, it’s important to understand why burpees are so challenging. A burpee is a compound movement that engages multiple muscle groups at once. It combines a squat, a jump, a push-up, and a plank, all in one fluid motion. As a result, it requires coordination, strength, and cardiovascular endurance. The fast-paced nature of burpees also elevates the heart rate quickly, making it an excellent choice for boosting fitness, but also a difficult one for beginners or those who are not accustomed to intense exercises.
The problem with burpees is that they demand not only strength but also explosive power and speed. For many people, the sheer volume of movement involved, from the squat to the jump and the push-up, can be overwhelming. Poor form or lack of practice often leads to fatigue, which can result in sloppy movements and, in some cases, injury.
Breaking Down the Burpee: A Personal Trainer’s Perspective
As a personal trainer, the first thing I tell clients is to start slow and focus on form. Burpees are an advanced move, but like any complex exercise, they can be broken down into smaller, more manageable parts. Once you feel comfortable with each component, you can combine them into the full movement. This gradual approach not only makes burpees easier but also reduces the risk of injury.
1.Master the Squat First
The squat is the foundation of the burpee. A solid squat provides stability, engages the right muscle groups, and sets you up for the rest of the movement. Before attempting a full burpee, make sure your squat form is on point.
– How to Improve the Squat:
– Stand with your feet shoulder-width apart and keep your chest lifted as you lower into a squat.
– Focus on pushing your hips back as if you’re sitting into a chair, keeping your knees behind your toes.
– Engage your core and maintain a neutral spine.
– Practice air squats (no added weight) to strengthen your legs and improve mobility.
Once you’ve mastered the squat, you’ll have the stability and strength to perform the next steps in the burpee more effectively.
2. Modify the Push-Up
The push-up portion of the burpee is often a struggle for beginners or those with limited upper-body strength. If a full push-up feels too challenging, there are several ways to modify it so that you can still build strength without compromising form.
– Knee Push-Ups: Perform the push-up on your knees instead of your toes. This modification reduces the amount of body weight you need to push, allowing you to focus on engaging your chest and arms.
– Elevated Push-Ups: Do push-ups with your hands elevated on a bench or a box. This reduces the angle of the push and makes the movement less intense.
– Incline Push-Ups: Place your hands on a slightly elevated surface, like a step or a platform, to reduce the load on your upper body while still working the chest and shoulders.
Focusing on proper push-up form is key to preventing fatigue and ensuring your upper body is strong enough for the rest of the burpee.
3. Skip the Jump and Focus on the Step
For many people, the explosive jump at the end of the burpee is the hardest part. Instead of jumping, you can step your feet in and out to reduce the intensity while still working the legs and core.
– How to Step Instead of Jump:
– From the plank position (after the push-up), step one foot forward at a time, bringing them near your hands.
– Stand up straight, keeping your core engaged.
– Return to the plank position by stepping one foot back at a time.
By stepping instead of jumping, you maintain the core engagement and full-body workout of a burpee without the impact of the jump. This modification is great for beginners or those with joint concerns.
4. Take it Slow and Focus on Quality, Not Speed
One of the biggest mistakes people make when performing burpees is rushing through them. Burpees are often done quickly in a workout setting, but this can lead to poor form and burnout. Instead of aiming for speed, focus on performing each part of the movement with proper technique.
– Focus on Quality Repetitions: Take your time to perform each burpee with control. Begin with fewer repetitions and gradually build up your endurance and speed as your fitness level improves.
– Rest Between Sets: Burpees can be taxing on your cardiovascular system, so take short breaks between sets to recover and maintain good form throughout the workout.
By focusing on quality over quantity, you’ll improve your burpee performance in the long run and prevent injury.
5. Gradual Progression to Full Burpees
Once you’ve mastered the squat, push-up, and modified jump, it’s time to build up to the full burpee. Start with partial burpees (e.g., squat, step back into plank, then stand up) and gradually add in the jump and push-up as your strength and stamina increase. Doing this in stages helps you develop the strength and coordination necessary to tackle the full movement.
Making Burpees Easier: Key Takeaways
Burpees may seem like an intimidating exercise, but with a few modifications and a focus on proper form, you can make them more manageable. Here’s a quick recap of the strategies we’ve discussed:
– Master the squat first, ensuring proper form and stability.
– Modify the push-up by doing knee push-ups or using an elevated surface.
– Skip the jump and step your feet in and out instead for less intensity.
– Take your time and focus on performing each movement with quality and control.
– Gradually progress to the full burpee as your strength and stamina improve.
Burpees may never become “easy,” but with the right approach, they can become more achievable and effective. Remember, every fitness journey is different, and even small improvements count. So take it one burpee at a time, and you’ll be surprised by how quickly you progress!