Looking for a bit of structure to help you achieve your full potential? Han from Wellness and Wander has got you sorted.
Love them or hate them (if you love them we have some serious questions for you), they do give you a good full body, cardio workout and make for a great addition to HIIT circuits and high-intensity cardio workouts.
However, to get the full benefits from this commonplace exercise, you need to make sure you’re performing the movement correctly and, as always, we've got your back.
Here are 5 ways to improve your burpees.
It’s about quality, not quantity
Just as with any exercise, ensuring that you are performing your burpees with correct form is crucial. Don’t sacrifice proper form to get a couple more in!
8 with good form is better 10 with bad form.
Work on your core strength
Engaging your core is vital for perfecting the burpee. With so much else to focus on, people often forget to keep their abs braced throughout the movements, when in fact this is a pretty important part of it.
Building up your core strength will help to set you up for a powerful push-up and help you maintain correct form throughout.
Keep progressive overload in mind
With all movements that are primarily known for being cardiovascular exercises, progressive overload is often neglected. However, it is super important if you want to continue benefitting from your exercise programme.
For those of you who don’t know what progressive overload is, you can find more information here.
Put simply; it is where you continue to challenge yourself, whether that be through adding more weight or, in the case of burpees, increasing reps.
Top tip: Give yourself a set time (Eg. 1 minute) and try and get as many burpees as possible done in that time. The next time you do it, aim for one more and the time after that 2 more.
It doesn’t matter what point you’re starting from, what matters is how hard you’re working.
Continue to push yourself, and you’ll find that you’re smashing your goals in no time.
At the risk of sounding a little like we’re suggesting you all become Pokémon trainers, mastering the burpee requires you to power up.
No stardust or candy required here, just make sure you’re focusing on maintaining a solid plank throughout the push-up and using your upper body strength to power yourself up and off the ground.
The more power through your upper body, the easier it is going to be to get yourself back up.
Pikachu, I choose you!
Work on each component separately before putting them together
You might see people in the gym going into their burpees all guns blazing.
However, if you’re new to the exercise, there is no shame in taking the time to go back to basics and making sure you can do each component of the exercise separately before trying to put it all together.
Are you a fan of burpees or do you avoid them at all costs?
Let us know in the comments below.