Burpee workout program

Just always start off slow with burpees, then gradually increase your reps. Functional fitness. An exercise such as the burpee will actually increase your functional fitness, thus helping you perform better in your everyday life.

Walking, lifting things, going up stairs etc become a lot easier. Burns fat. Because burpees are so intense, you will most likely burn more fat doing an exercise like this one compared to any other.

And at the same time, your cardio will increase a lot too! This is probably my favorite benefit that comes along with burpees: they are free! No need to head to a gym or buy any sort of fitness equipment. You can literally do burpees in your underwear at home if you please. The image above shows you the basic positions of a burpee, and the red areas on the body are the muscles that are being worked.

Try and keep maximum speed on the sprints and keep enough gas in the tank to rep out a grand total of burpees. Perfect for a home workout finisher or as part of a larger burpee workout, 'Gotta Get Up to Get Down' uses the six-pack building front leaning rest FLR — a meaner version of the plank — in partnership with burpees every time you break. Sweat will pour. Here's how it works: set a timer for 15 minutes and maintain the FLR for as long as possible.

Every time you break, lose tension or let perfect form fail, perform a burpee and clap your hands above your head before dropping down into the FLR again. Add one burpee to every break. A warning: it's harder than it sounds. Here's the catch: the second you start each minute, you're going to perform five burpees before continuing with your reps.

But if you pull the pin too fast and gas yourself out, those burpees are going to catch up with you. Here's how it works Here's how it works:. Specifically, McShane is talking about burpees. And lots of them. In this burpee workout, you'll start a timer for 7 minutes and see how many burpees you can grind through before the clock hits zero. Just don't forget to count Let's get creative.

In this minute burpee workout, you'll need any relatively heavy object you can find — a loaded rucksack, a large rock, a compost bag or a sandbag, for example — for reps of sweaty work. Here's the deal:. Repeat the first three movements as many times as possible in 15 minutes — but, every time you let go of the bar, you have to drop and grind through 10 burpees as a forfeit.

Your grip strength will be tested, so make sure you're hanging on. Sign up to the Men's Health newsletter and kickstart your home body plan. Make positive steps to become healthier and mentally strong with all the best fitness, muscle-building and nutrition advice delivered to your inbox.

For effective home workouts, uplifting stories, easy recipes and advice you can trust, subscribe to Men's Health UK today. Stand up, then lower back into the next rep.

Squat down, and as you reach the bottom of the squat, explosively jump up. Swing your arms for momentum. Land with your knees slightly bent and immediately descend into the next rep. Place your hands on the floor, jump your feet back, do a push-up, and then jump your feet forward to stand up. As you raise your hands to stand, explosively drive through your legs to jump up, bringing you knees in toward your chest at the height of your jump. Put it all together, then crank up the intensity with EMOM every minute on the minute full-burpee workouts.

At the top of each minute, do 45 seconds of burpees at the specified intensity level and repeat for the entire workout. To do a burpee, place your hands on the floor, jump your feet back, do a push-up, and then jump your feet forward to stand up. We use cookies on our site to give you the best experience. By using our site you agree to our use of cookies in accordance with our Privacy Policy.

Close drawer Item added to cart. Close drawer. Minute 2: squat jump Squat down, and as you reach the bottom of the squat, explosively jump up. Bodyweight Bodyweight Exercises Strength Training.