The key to doing any workout and getting results is doing it properly. The same is the case with burpees. This very effective and challenging exercise has everyone going gaga about it for a reason. It trains every muscle in your body and sends your heart rate through the roof, while burning all the calories you do not need. But to get the most out of it, here is what you should keep in mind:
 

Warm Up

Warm Up

Since a burpee puts a lot of stress on your ankles, knees and wrists, make sure you're thoroughly warm up with press-ups, lunges and squats before you begin.

Break it down

A burpee is a complex workout, so if you are a beginner split the move into two parts, first a squat thrust and then a deep squat jump. Before combining both for the main workout get comfortable with these two steps.

 

Squat thrust

Squat thrust

For the squat thrust, keep your shoulders directly over your hands and keep your legs extended into a press-up position. When jumping in and out keep your shoulders above your hands. Do not let them move backwards or forwards.

Deep squat jump

In this phase your hips should be sitting back and your chest as upright as possible. Explode up and cushion your landing by bending the knees as you make contact with the floor.

 

Reach for the maximum height

Reach for the maximum height

Once you’re confident about both, combine the two moves. Swing your arms forward and above your head for maximum height while you are at it.

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Pinterest, Livestrong