Burpees Exercise: How to Get Started Without Feeling Exhausted

At its core, a burpee is a four-point movement: a squat, a jump-back into a plank, a jump-forward, and a vertical leap. It was originally developed by physiologist Royal H. Burpee in the 1930s as a quick way to assess physical fitness. Today, it is celebrated as a premier burpee cardio workout because it requires no equipment—just your own body weight and a bit of floor space.

The primary reason beginners struggle isn't necessarily a lack of will, but a lack of pacing. The burpee demands a high level of coordination and explosive power. If your core isn't yet conditioned or your hip mobility is tight, the transition from the floor to a standing position can feel jarring. Furthermore, trying to perform them too quickly before mastering the form often leads to "redlining"—reaching peak exhaustion within seconds.

To learn how to do burpees workout routines safely, break the movement down into these manageable segments:

• The Set-Up

Stand with your feet shoulder-width apart and your arms at your sides.

• The Squat

Lower your hips into a deep squat, keeping your chest up, and place your hands firmly on the floor in front of you.

• The Transition

Step or lightly jump your feet back so you are in a high plank position.

• The Hold

Ensure your body forms a straight line from head to heels; do not let your hips sag.

• The Return

Step or jump your feet back toward your hands, landing in a wide squat position.

• The Rise

Use your heels to power upward, returning to a standing position.

• The Finish

For the full version, add a small, controlled hop at the top and clap your hands overhead.

The secret to a sustainable burpee workout for beginners is focusing on the individual components before stitching them together.

Focus on the Squat and Plank Before you add speed, ensure your squat is deep and your heels stay on the floor. When you move into the plank, focus on "active" shoulders—pushing away from the floor. If the full movement feels too intense, use a sturdy bench or sofa to elevate your hands, reducing the distance you have to travel.

Build Foundation with Plank Exercises Stability is the "glue" of a good burpee. Incorporating dedicated plank exercises into your weekly routine will build the core strength necessary to keep your spine neutral during the jump-back phase. Try holding a forearm plank for 30 seconds or practicing "plank taps" to improve your balance and shoulder endurance.

• The "Banana" Back: Letting your lower back arch toward the floor during the plank phase. This puts unnecessary strain on your spine.

• Landing on Toes: When jumping your feet back in, try to land with flat feet. Landing on your tiptoes can cause knee discomfort over time.

• Holding Your Breath: It sounds simple, but many beginners hold their breath during the difficult parts. Exhale as you jump up to power the movement.

Endurance isn't built by doing 50 burpees once; it's built by doing five burpees perfectly, several times a week. Start with "EMOM" training (Every Minute on the Minute). Set a timer for 10 minutes and perform 3 to 5 burpees at the start of every minute. This allows for built-in recovery time, keeping your heart rate high but manageable.

Consistency beats intensity. For those just starting, aim to incorporate burpees into your routine two to three times a week. Allow at least 48 hours between sessions if you are feeling particularly sore. As your recovery improves, you can increase the repetitions or decrease the rest periods.

• Use a High-Quality Mat: A bit of cushioning can make the hand-planting phase much more comfortable.

• Listen to a High-Tempo Playlist: Syncing your movements to a beat can help you maintain a steady rhythm.

• Focus on the "Why": Remind yourself of the incredible burpees exercise benefits, such as improved bone density and metabolic rate.

Mastering the burpee is a journey of patience rather than a sprint to exhaustion. By breaking the movement down, perfecting your plank exercises, and prioritising form over speed, you transform a dreaded chore into a powerful tool for health. Remember, the best workout is the one you can finish feeling strong, not defeated.

A: Yes, but modify the move. Step your feet back one at a time instead of jumping, and skip the final hop at the top.

A: For a burpee workout for beginners, the push-up is optional. Focus on the plank first; you can add the push-up once your strength increases.

A: Both are excellent, but burpees offer the added benefit of resistance training for the upper and lower body simultaneously.