Burpee Variations for Beginners | Proper Form & Progressions

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Published 2018-10-29

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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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All Comments (21)

@Bovaz85 3 years ago

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
@littlecheryl2 4 years ago

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!
@darren8540 4 years ago

I’m recovering from a stroke. I’m working my way to these. Thanks!
@kelleysauer1693 3 years ago

This guy is the common person's fitness training. Nothing complicated or exotic. Just steady improvement if you follow his advice and routines.
@winatlife1842 4 years ago

"these gentle burbees aren't the best because they don't get your heart rate up too much" Me -Calling an ambulance haha
@1121conan 4 years ago

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.
@disamarie 3 years ago

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.
@jacksonclowdus1719 4 years ago

There is progressions for everything with this guy and I really appreciate that
@Becky-ll1vl 4 years ago

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.
@dimi_sf 4 years ago

This is perfect! Finally someone explained clearly and slowly how to do start and progress burpees.
@liiset 4 years ago

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
@jitendrasurve2514 4 years ago

Amazing video man. I was avoiding burpees long time. Now its time to start the journey.
@Savitar435 9 months ago

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!! 💪🏼🔥
@kummiekins 4 years ago

Trying so hard to focus on his instructions but i kept eyeing the cat door and hoping a cat would just pop through 😂
@NicoleneOReilly 5 years ago

I love this! Thank you! It's exactly what I needs.
@jmudikun 4 years ago

Thanks for a clearly explaining the different variations of the burpee and hope to progress from easier routines to more complex routines. Very helpful
@JoeLopez 4 years ago

Best video on this yet. At 53 I am working my way into activities like this. Thank you 🤘
@impalaO7 4 years ago

This was an excellent vid. Im starting a 30 day burpee challenge, so I really needed this! Thank you!
@GreenwithEnvyx 6 months ago

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!
@kellywindlan5117 3 years ago

Thank you for describing all of these!!! Very helpful!