Getting Burpee’d on the Right Foot

Monday, March 04, 2013



By: Graeme Guthrie  

- Personal Trainer, TheGym at 99 Sudbury




Whether you’re trying to gain conditioning, gain strength, increase cardio endurance or get a core workout, look no further than the burpee.

It will put your strength and cardio endurance to the test. The burpee is one of the best full body exercises that can be done anywhere and doesn’t require any equipment. The burpee was invented and implemented in the army as a guide line to gauge the fitness of soldiers.


If you’re looking for an aerobic exercise just increase your intensity by simply going faster! For more of a strength workout, do the burpee while holding a pair of dumbbells. To target the core do 10 mountain climbers when in the plank position. There are countless variations to the burpee. Be creative and have fun with it! It may be difficult but hard work always pays off in the end.


When broken down the burpee is a squat, a vertical jump and push up all in one.


Steps of the basic burpee:


1. Squat nice and low.

2. Place your hands on the floor shoulder width apart.

3. Place your weight on your hands while thrusting your feet out so that you’re now in a plank position. (stay nice and straight)

4. Complete one push up.

5. Reverse the movement by pulling both feet back into your chest.

6. Back in squatting position, from here explode into a jump while pulling your hands up over your head. Land and repeat from the top.


Some Variations:


One leg burpee: the entire burpee is complete on one leg.

Tuck-jump burpee: on the vertical tuck jump, bring your knees into your chest.

Long jump burpee: instead of leaping vertically, do a long jump. Using a double arm swing jump as far forward as you possibly can while sticking the landing.

Double push-up to bench jump burpee: instead of one push-up do 2 and do the vertical jump onto a bench and repeat.


If you’re someone who likes a challenge try doing the 50 day burpee challenge. So everyday for the next 50 days add one burpee until your total is 50 consecutive burpees. This can be modified and shortened, if you can complete a total 20 with good form try adding one everyday until you hit 50 mark for example. If that sounds to easy try doing 75 or 100 day challenge. It might look easy on paper but trust me its not. You will be put to the test!