Burpees, also known as lunge squats, are one of the most equipment-free exercises that work the entire body and serve as an excellent cardiovascular workout. Read this article to find out about some of the variations on this classic exercise.
Steps
Method 1 of 3: Part One: Performing Regular Burps
Step 1. Start from a standing position
Your feet should be shoulder width apart. Then lower your body into a squatting position, placing your hands in front of you on the floor.
Step 2. Flip your legs back to be in a push-up position
Keep your hands firmly on the floor to support your body.
Step 3. Lower your torso to perform a push-up
Bring your torso back up.
Step 4. Throw your legs back to the starting squat position
Stand up and then jump upward, clapping your hands above your head.
Step 5. Repeat
Do 15 reps to complete one set. If you are new or out of shape, start with 5 burps per set.
Method 2 of 3: Part Two: Performing Dumbbell Burps
Step 1. Start from a standing position
Your feet should be shoulder width apart. Place dumbbells weighing 2 to 5 kg on each side of you.
Step 2. Lower your body into a squat
Place your hands on the floor in front of you for support.
Step 3. Throw your legs back to be in a push-up position
Keep your hands firmly on the floor to support your body.
Step 4. Lower your torso to perform a push-up
Using your hands, lift your torso back up.
Step 5. Throw your legs into the starting squat position
Take a dumbbell with your hands, and then stand up, lifting the dumbbells over your head so that they touch each other.
Step 6. Lower the dumbbells to the sides
Repeat the exercise, doing 15 repetitions to complete the set. If you are new or out of shape, start with 5 burps per set.
Method 3 of 3: Part Three: Burps for Beginners
Step 1. Stand with your feet shoulder-width apart
Lower your body to the squat position, placing your hands on the floor in front of you.
Step 2. Flip your legs back to be in a push-up position
Use your arms to support your body, then throw your legs back into a squat position.
Step 3. Stand up
Repeat 5-10 times.