Burpees are as rewardingly painful as planks and even more effective in improving cardiovascular health! They require a squat, a jump, a push-up, another jump, a squat, and yet another explosive jump. Experts say, 20 burpees equates to more than 20 air squats, 20 push-ups, and 20 jumping jacks, taking the body through a very full range of motion requiring a lot of oxygen in a short period of time.
And, best of allthey can be done in the comfort of your own living room!
Heres the six movements of the burpee as its most commonly done:
1. Bend over or squat down and place your hands on the floor in front of you, just outside of your feet.
2. Jump both feet back so that youre now inplankposition.
3. Drop to a push-upyour chest should touch the floor. (You can also drop to your knees here, which makes the impending push-up easier.)
4. Push up to return to plank position (this can be a strict push-up, a push-up from the knees, or not a push-up at all (i.e., just push yourself up from the ground as you would if you werent working out)your choice).
5. Jump the feet back in toward the hands.
6. Explosively jump into the air, reaching your arms straight overhead.
Heres some tricks I use to push through multiple reps:
1. Pace, Dont Rest. Once you stop, its harder to get started again.
2. Feet before hands. Shoot your legs back before your hands hit the ground.
3. Turn on robot mode. Stop dreading how many you have left! Steadily count as you goput it in autopilot
4. BREATHE, Try to get into a rhythm and keep your breaths as steady as possible
And, for those of you brave souls...the 100 Burpee Workout Challenge!