Burpee Variations for Beginners | Proper Form & Progressions

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If you're looking to learn burpees for beginners, you've come to the right place. Whether you're looking to do crossfit, get started with calisthenics, or just drop a few pounds doing exercises in your living room, the burpees exercise will quickly become your best friend. And in this video I teach you this exercise from absolute beginner to advanced.

The burpee has many benefits. It increases aerobic capacity, improves strength, increases flexibility in the squat position, and it also burns A LOT of calories when you get to the explosive versions with jump squats.

If you're looking to rev up your metabolism and burn fat, do 4-6 sets of burpees daily in addition to any current exercise you're doing. Use whichever burpee progression in this video allows you to do a challenging 10+ reps per set. And always concentrate on progressing to the next variation to keep yourself challenged.

Happy training!

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[littlecheryl]

This is a great demonstration of how to do burpees from beginner to advanced. It's a no nonsense demo; gets right to the point. Two thumbs up!

[darren]

I’m recovering from a stroke. I’m working my way to these. Thanks!

[USMCDD]

I'm 65 years old and a recovering throat cancer survivor. I do what we called in the US Marine Corps "Bends and Thrusts" which is essentially a burpee. Because of my age and being a total laryngectomee(neckbreather) from my cancer surgeries I do these gently by doing them in front of my stairwell and placing my hands on the second step and then kicking back my legs into the plank position and then back under me and stand up straight. I then repeat for the set number of reps I'm trying to reach for each set. These are working well for me and soon I feel I will be able to forgo the stairs and go to the floor.

[kelleysauer]

This guy is the common person's fitness training. Nothing complicated or exotic. Just steady improvement if you follow his advice and routines.

[jacksonclowdus]

There is progressions for everything with this guy and I really appreciate that

[disamarie]

This has to be the best video on burpees I've seen so far! You explain things so well and your voice is just so calming. I could listen to you talk all day.

[Bovaz]

1:00 Gentle Burpees
1:59 Baby Burpees
2:35 Hop Squat Burpees
3:06 Mountain Climber Burpees
3:40 Push-up Burpees
4:12 Tuck Jump Burpees
4:44 Combinations

[Becky-llvl]

Thanks for the stages of burpees. At 78, I’m struggling with even the Gentle Burpees and I can’t even get into a decent squat to begin with. So I’ll work on squats separately. I’m on day 2 of the 50 burpees for 30 days challenge. Thanks for your encouragement.

[janelleyharris]

Thank goodness for your video!
I'm a beginner, was trying to do advanced burpee, not knowing there's a beginner method...I found your video as I was killing myself doing the advanced method! *Whew*

[SociallyAwkwardGamer]

This is perfect! Finally someone explained clearly and slowly how to do start and progress burpees.

[jitendrasurve]

Amazing video man. I was avoiding burpees long time. Now its time to start the journey.

[liiset]

I started a workout class and I could not figure out how to do this as I only hit my knees on the ground while jumping out. Now I finally have a very beginner guide 👏🏻 thank you

[Savitar]

This is literally the *most well explained, most informative video ever!!* I am gonna try a intermittent 100 days burpees challenge starting today and I wanted to correct / improve my form. And this video helped *immensely* Thank you!! 💪🏼🔥

[MrTommytuna]

I have avoided burpees because of the many variants and the complexity created in my mind in watching what can seem like endless modifications.

The way that you started the progression with the simplest variant and worked up to the more complex will make it much more simple for me to get started and work my way up.

Thank you. This is very well done. Practical and useful.

[winatlife]

"these gentle burbees aren't the best because they don't get your heart rate up too much"
Me -Calling an ambulance haha

[emilycomafay]

I am 70 and 1/2 year old and accidentally was looking how to burpee i seem to forget since gyms at fitness closed. i am amused with your beginners burpee it is much easier to follow. Thankyou so much for the video. am impressed.

[JoeLopez]

Best video on this yet. At 53 I am working my way into activities like this. Thank you 🤘

[AnandKumar-qklo]

Man you gotta a magic in explaining, it was awesome i liked it and will work on it .Double 👍👍

[impalaO]

This was an excellent vid. Im starting a 30 day burpee challenge, so I really needed this! Thank you!

[GreenwithEnvyx]

The workout class I do typically includes burpees but they always make me feel dizzy - our coach is amazing at showing modifications for all fitness levels and he did show the “gentle” burpee as a beginner option. This video was so helpful for additional options and how to work up!