Video: Burpees Exercise

A Brief History of Burpees

The burpee, a compound exercise that engages multiple muscle groups simultaneously, traces its origins to Royal Canadian Air Force physiologist Royal H. Burpee. In the 1930s, Burpee developed a fitness test, which included the exercise now known as the burpee, to assess the physical fitness of military personnel.

The exercise’s effectiveness and versatility quickly gained recognition, and it became a staple in various training programs, including military training, CrossFit, and HIIT routines. Today, burpees remain a popular exercise choice for individuals seeking a challenging and effective workout.

Burpee Technique: A Step-by-Step Guide

Before embarking on your burpee journey, it’s crucial to master the proper technique to ensure maximum benefit and minimize the risk of injury. Follow these step-by-step instructions to perform a standard burpee:

  1. Starting Position: Stand with feet shoulder-width apart, arms at your sides, and palms facing forward.

  2. Squat Down: Lower your body as if sitting into a chair, keeping your back straight and core engaged.

  3. Transition to Plank: Quickly move your feet back into a plank position, keeping your body in a straight line from head to heels.

  4. Push-Up: Perform a push-up, lowering your chest towards the floor and then pushing back up to the starting plank position.

  5. Jump Feet Forward: Jump your feet forward, landing just outside your hands.

  6. Stand and Jump: Stand up, explosively jumping your arms overhead.

  7. Repeat: Repeat the sequence for the desired number of repetitions.

Variations and Modifications of Burpees

The beauty of burpees lies in their versatility, allowing for modifications to suit different fitness levels and preferences. Here are a few variations to consider:

  1. No-Push-Up Burpee: Eliminate the push-up component, transitioning from a squat to a plank and then back to a squat.

  2. Push-Up from Knees: Perform the push-up from your knees, reducing the intensity on your upper body.

  3. Water Break Burpee: After the plank, instead of jumping your feet forward, stand up and take a quick sip of water before returning to the squat.

  4. Burpee with Medicine Ball: Hold a medicine ball throughout the movement, adding an extra challenge to your core and arms.

Benefits of Burpees: A Full-Body Workout

Burpees are renowned for their ability to engage multiple muscle groups simultaneously, providing a comprehensive workout that targets various aspects of fitness. Here’s a breakdown of the benefits:

Cardiovascular Endurance: The intensity of burpees elevates your heart rate, improving cardiovascular health and stamina.

Strength Training: Burpees engage major muscle groups, including your legs, core, chest, and shoulders, promoting strength and muscle development.

Calorie Burning: Burpees are a calorie-burning powerhouse, helping you torch calories effectively.

Agility and Coordination: The explosive nature of burpees enhances your agility, coordination, and overall athleticism.

Flexibility and Mobility: Burpees incorporate movements that improve flexibility and range of motion in various joints.

Incorporating Burpees into Your Workout Routine

Integrating burpees into your workout routine can be done in various ways, depending on your fitness level and goals. Here are some tips:

Start Slowly: Begin with a few repetitions and gradually increase the number as your fitness improves.

Listen to Your Body: If you experience discomfort or pain, modify the exercise or take a break.

Consult a Professional: Seek guidance from a certified personal trainer if you have any underlying health conditions or concerns.

Embrace the Challenge: Burpees are demanding, but the rewards are worth the effort.


Burpees, despite their reputation as a challenging exercise, offer a wealth of benefits that can transform your fitness journey. By mastering the proper technique, exploring variations, and incorporating burpees into your workout routine,

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