{"id":22204,"date":"2021-05-06T22:19:32","date_gmt":"2021-05-06T22:19:32","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=22204"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"how-to-do-burpees-for-beginners","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/","title":{"rendered":"How To Do Burpees For Beginners: Mastering The Basics To Keep Injury At Bay"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#What_Is_A_Burpee\" >What Is A Burpee?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#What_Muscles_Do_Burpees_Work\" >What Muscles Do Burpees Work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#Do_Burpees_Live_Up_To_The_Hype\" >Do Burpees Live Up To The Hype?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#Improved_Coordination_And_Balance\" >Improved Coordination And Balance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#Improved_Cardiovascular_Conditioning\" >Improved Cardiovascular Conditioning<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#Improved_Endurance\" >Improved Endurance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#Increased_Calorie_Burning\" >Increased Calorie Burning<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#Improved_Muscle_Strength_And_Mass\" >Improved Muscle Strength And Mass<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#Increased_Cardio_Fitness\" >Increased Cardio Fitness<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#Improved_Mood\" >Improved Mood<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#The_Correct_Burpee_Technique_For_Beginners\" >The Correct Burpee Technique For Beginners<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#Precautions_When_Doing_The_Burpees\" >Precautions When Doing The Burpees<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#Your_Attire\" >Your Attire<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#Your_Reps\" >Your Reps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#Your_Resting_Period\" >Your Resting Period<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#Your_Movements\" >Your Movements<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#Your_Landing\" >Your Landing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#Your_Warm-Ups\" >Your Warm-Ups<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#How_Many_Burpees_Should_Beginners_Do\" >How Many Burpees Should Beginners Do?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#When_Do_You_Stop_Doing_Burpees\" >When Do You Stop Doing Burpees?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#Back_Pain\" >Back Pain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#Wrist_Pain\" >Wrist Pain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#Leg_Sprain\" >Leg Sprain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#A_Fitness_Plateau\" >A Fitness Plateau<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Burpees have become pretty common, especially as more and more people have come to learn of their benefits. These exercises rank among the best full-body exercises to help you get toned quickly as well as shed pounds in no time. Following this discovery, most people have rushed to add burpees to their workout plan. This though, has not come without its challenges. Burpees are among the most challenging workouts, even for notable trainers. They will leave you begging for mercy, no matter who you are. For this reason, most individuals are looking for a simplified version of how to do burpees for beginners.<br \/>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Do_Burpees_For_Beginners\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Do_Burpees_For_Beginners\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section><\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have tried doing a burpee before, the chances are that you already hated the <a href=\"https:\/\/betterme.world\/articles\/2-week-weight-loss\/\">exercise<\/a> even before completing your reps. It will leave you summoning even your deepest inner self for more strength to complete the activity. However, there are ways you make this exercise more manageable. Start by learning how to do burpees for beginners using its modified version.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is the absolute guide every beginner needs if they are looking to incorporate burpees into your workout routine. It discusses the simplified burpee version for beginners and shares tips to help beginners quickly master this technique. In addition to that, it also provides some safety precautions to help anyone get the most from this exercise. Read on for this and more enlightening information.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Burpee\"><\/span><b>What Is A Burpee?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A burpee is an exercise that incorporates two intense yet <a href=\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/\">advantageous exercises<\/a>. These are the push-up and squat (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/324895#squats\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Anyone who has done a burpee before will tell you for real that it is not for the faint-hearted.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It takes a toll on numerous body muscles, primarily because you are doing both a squat and a push-up in one move. You will need more than zeal and motivation if you are starting a burpee workout program.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, this is not to discourage you. Performing a burpee workout is very beneficial, which might explain why most people still do it, even if they consider it gruesome. Additionally, there are various modifications to this exercise, meaning you can choose a less strenuous one.\u00a0<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/what-do-burpees-work\/\">What Do Burpees Work: Here\u2019s Why This Move Makes Even The Fittest Of Us Beg For Mercy<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><b><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Do_Burpees_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-31499 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4319-1024x576.png\" alt=\"What Muscles Do Burpees Work?\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4319.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4319-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4319.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4319-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4319.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/b><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Muscles_Do_Burpees_Work\"><\/span><b>What Muscles Do Burpees Work?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before discussing how to do burpees for beginners, let us discuss the muscles that are worked whenever you perform a burpee. There is a solid reason why a burpee ranks among the most functional of full-body exercises. It is because it targets numerous muscle groups.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If done correctly, a burpee will work out your chest, quads, core, arms, hamstrings, and butt simultaneously (<\/span><a href=\"https:\/\/www.theguardian.com\/lifeandstyle\/2016\/apr\/02\/is-it-worth-it-burpees-exercise-review\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). It is one of the best exercises to do if you are looking for an exercise that will target multiple muscle groups.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Burpees_Live_Up_To_The_Hype\"><\/span><b>Do Burpees Live Up To The Hype?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Just because burpees target these numerous muscle groups does not mean that most beginners will likely get on board. Some people will still be skeptical about why they need to add burpees to their workout routine. Take note, so long as your form is on point, burpees will help you reap the following benefits:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Improved_Coordination_And_Balance\"><\/span><b>Improved Coordination And Balance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As mentioned earlier, this compound movement incorporates a push-up and a squat all at once. You must have good coordination to combine both of these <a href=\"https:\/\/betterme.world\/articles\/push-up-alternatives\/\">exercises<\/a> correctly and in one move. Frequently practicing burpees helps you improve your coordination.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Likewise, it improves your balance. The correct execution of a burpee demands balance. You must adequately align various parts of your body to maintain the proper form of a burpee. Doing this regularly helps you work on your balance.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Improved_Cardiovascular_Conditioning\"><\/span><b>Improved Cardiovascular Conditioning<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">One of the best ways to improve your cardiovascular performance is by performing a set of burpees. Regardless of the reps, you complete, these power exercises will help you improve your cardiovascular conditioning (<\/span><a href=\"https:\/\/www.theguardian.com\/lifeandstyle\/2016\/apr\/02\/is-it-worth-it-burpees-exercise-review\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><b><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Do_Burpees_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-31447 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4262-1024x576.png\" alt=\"how to do burpees for beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4262.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4262-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4262.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4262.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Improved_Endurance\"><\/span><b>Improved Endurance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Burpees are some of those exercises that will leave you questioning why you started doing them in the first place. They will test you not only physically but also mentally. However, the good thing about them is that they help you work on your endurance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You get to challenge yourself overall, an aspect that helps you enhance your endurance. Similarly, you get to push your limits while doing this exercise, which might also increase your performance.<\/span><\/p>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Do_Burpees_For_Beginners\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Increased_Calorie_Burning\"><\/span><b>Increased Calorie Burning<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You might have noticed that most people who want to <a href=\"https:\/\/betterme.world\/articles\/hiit-for-beginners\/\">lose weight<\/a> are advised to add burpees to their weight loss workout plan. Most fitness trainers recommend them because they help you burn a lot of calories. As we all know by now, weight loss requires that you burn more calories than you are consuming. Burpees can help increase the daily amount of calories you are burning.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">More so, they can help you get rid of stubborn belly fat. Most people struggle when it comes to shedding fat around this region. Fortunately, doing burpees has been linked to reducing stubborn belly fat (<\/span><a href=\"https:\/\/www.medicinenet.com\/does_burpees_burn_belly_fat\/article.htm\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Improved_Muscle_Strength_And_Mass\"><\/span><b>Improved Muscle Strength And Mass<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Burpees target many <a href=\"https:\/\/betterme.world\/articles\/workouts-that-burn-1000-calories\/\">body muscles<\/a>, including your arms, quads, and hamstrings. The more you perform them, the more you improve muscle strength and mass in these regions. They can help you quickly get toned and jump back in shape (<\/span><a href=\"https:\/\/www.medicinenet.com\/does_burpees_burn_belly_fat\/article.htm\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Increased_Cardio_Fitness\"><\/span><b>Increased Cardio Fitness<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Burpees are among the most recommended exercises to add to a high-intensity interval training (HIIT) program. They can be performed alongside jumping jacks, high knees, push-ups, and jump squats to help burn belly fat (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/top-exercises-belly-fat#1\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). As you perform them alongside these other exercises, you get to boost your cardio fitness. Similarly, you also get to burn body fat, especially around your stomach and waistline (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/top-exercises-belly-fat#1\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<br \/>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Do_Burpees_For_Beginners\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/9.jpg\" alt=\"BetterMe\" width=\"1920\" height=\"1080\" \/><\/a><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Improved_Mood\"><\/span><b>Improved Mood<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Exercising by doing a set or two of <a href=\"https:\/\/betterme.world\/articles\/best-exercise-to-lose-belly-fat\/\">burpees<\/a> can also help improve your mood. According to Medical News Today, exercising using any routine helps with reducing your anxiety and stress levels (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/benefits-of-exercise\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). The less stressed or anxious you are, the better mood you have. Similarly, long term exercising with a workout program like one incorporating burpees has also been linked to reduced risk of depression (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/benefits-of-exercise\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-many-calories-do-burpees-burn\/\">How Many Calories Do Burpees Burn? The Most Efficient Workout Move Explained<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Correct_Burpee_Technique_For_Beginners\"><\/span><b>The Correct Burpee Technique For Beginners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Burpees are challenging for those who have never done them before, as well as for <a href=\"https:\/\/betterme.world\/articles\/30-days-abs-challenge-calendar\/\">fitness experts<\/a> and trainers. Many people tend to struggle a lot with this exercise, which might explain why it is the least favorite among most individuals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Luckily, there is a simplified version, which is among the best options for beginners looking for effective full-body workouts. It would help if you learn how to do a basic burpee using this simplified version. It will help you know how to do burpees and reduce your risk of sustaining injuries. This simplified version is as follows:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin in a standing position with your feet hip-width apart. Make sure your back is straight, your hands are hanging by your sides, and that you are facing straight ahead.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by slowly moving into a supported squat position and touch the floor using your hands (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6815084\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). This means you will have to hinge at your hips, stick your bum out, and bend your knees. You will also have to lean forward to enable your arms to touch the floor. Remember to keep them at least shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From this stance, stretch your legs behind you into the high plank position. Try to kick back one leg at a time until you get into this high plank position. Remember to firmly press your hands on the floor and maintain them shoulder-width apart. Another critical tip is in remembering to be face down and keeping your back straight while you get into the high plank position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">At this high plank position, you can choose whether to perform a push-up or not. If you decide to do a push-up, make sure you maintain the correct form and rest a few inches above the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return from the plank position to a supported squat by bringing your legs towards your arms, and then stand. If not, you can walk your feet forward and push off the ground, and then jump into the standing position. If you do choose to include a jump, make sure that you land softly and gently on the balls of your feet. Similarly, if you do decide to walk and then stand, make sure you do this slowly.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat and complete at least five to ten reps. The goal for any beginner should not be how fast they complete these reps. So, do not worry about timing yourself. Your priority should be learning how to nail this beginner-friendly burpee modification correctly.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><b><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Do_Burpees_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-30024 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3824-1024x576.png\" alt=\"how to do burpees for beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3824.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3824-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3824.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3824-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3824.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/b><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Precautions_When_Doing_The_Burpees\"><\/span><b>Precautions When Doing The Burpees<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Like with any other exercise, it is pretty easy to injure yourself when doing a burpee. You can safely do a burpee by taking note of the following:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Your_Attire\"><\/span><b>Your Attire<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It will help if you stay comfortable and cozy when doing these <a href=\"https:\/\/betterme.world\/articles\/3-day-a-week\/\">exercises<\/a>. Opt for clothes made out of wool. It is an excellent fabric that keeps you cool, dry, and odor-free, no matter how many burpees you perform (<\/span><a href=\"https:\/\/medlineplus.gov\/ency\/patientinstructions\/000817.htm#:~:text=Look%20for%20terms%20like%20moisture,drying%20fabrics%20that%20absorb%20sweat.\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your shoes also matter as much as your clothes. Make sure you are wearing well-fitting shoes and that you have tied your laces. The last thing you want is to trip over your laces and injure yourself.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Your_Reps\"><\/span><b>Your Reps<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You may be tempted to keep up with your fitness gurus or instructor when it comes to your burpees\u2019 reps and sets. Unfortunately for you, they are not at the same fitness level as you. They may need to perform extra or more reps and sets, unlike you at the beginner fitness level.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There is nothing wrong with doing fewer reps. With that in mind, do not beat yourself if you cannot keep up with your gym instructor or mentor. In this phase, your primary focus should be on mastering how to do a burpee correctly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Always start by doing fewer reps as they help you pay attention to the correct technique. Once you get used to doing a burpee correctly, you can gradually do more reps (<\/span><a href=\"https:\/\/www.medicinenet.com\/does_burpees_burn_belly_fat\/article.htm\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).The advantage of following such protocol is that you get to easily incorporate more burpees in your workout plan and with less strain and injury (<\/span><a href=\"https:\/\/www.medicinenet.com\/does_burpees_burn_belly_fat\/article.htm\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Do_Burpees_For_Beginners\">BetterMe app is here to help you<\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Do_Burpees_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-30725 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-1-1024x576.jpg\" alt=\"how to do burpees for beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Your_Resting_Period\"><\/span><b>Your Resting Period<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">There is no promise that doing burpees will be easy and effortless. They just might be the opposite, mainly because this exercise incorporates two vital full-body exercises. Even if you are a workout enthusiast, you will probably find yourself longing to pause and rest for a few seconds.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The problem is that most beginners prolong their resting duration. As such, you find them performing their second set of burpees after ten or fifteen minutes of rest. Such an extended duration of rest ends up compromising your results and efforts. Try to rest in-between sets for only one minute.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Your_Movements\"><\/span><b>Your Movements<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Similarly, you might be tempted to quickly do your burpees so that you no longer have to endure the torture. The problem with a fast pace is that you get to disregard the correct forms. For example, you may wrongly place your hands and wrists when coming down to a push-up position. As a result, you may end up with unbearable wrist pain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Such pain can lead to stiffness in your wrist and other fingers or trouble gripping various objects (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/312070\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). That said, do not assume that you can brush off this pain and continue with your burpees. Even if you could, with time the pain only worsens, especially after extended periods of rest (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/312070\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Likewise, when standing or jumping back up, you may do it so quickly that you end up twisting your ankle. These are just two of the scenarios to show you how fast movements can stress various areas, resulting in injuries. Try to slow down and maintain controlled movements while performing a burpee. Remember that slow and steady always wins the race.<\/span><\/p>\n<h3><b><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Do_Burpees_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-30349 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3609-1024x576.png\" alt=\"how to do burpees for beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3609.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3609-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3609.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3609.png 1536w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Your_Landing\"><\/span><b>Your Landing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Beginners can choose to either jump from the push-up position or walk it out. The major mistake most beginners make when jumping out of this position is landing heavily or stomping on their feet after the jump.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It poses many risks, especially when you are fatigued and merely want to get done with this exercise. You might land poorly and injure your back, knees, or feet. Always land lightly and on the balls of your feet. If you are so exhausted, opt to walk it out instead of incorporating the jump.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Your_Warm-Ups\"><\/span><b>Your Warm-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Another grave mistake that most beginners make is in failing to do a warm-up exercise before they start performing burpees. In other cases, beginners end up doing the wrong warm-up exercises. Remember that your warm-up exercises have to align with this full-body exercise. If not, the activities will not loosen up the intended joints or targeted muscles (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/benefits-of-warmup-exercises#1\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Talk to your trainer for more insight on the best warm-up exercises to do before performing a set of burpees. They are a range of these workouts, including stretching and aerobic exercises. The best of these exercises must (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/benefits-of-warmup-exercises#1\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fit the upcoming activity (burpee exercise)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Be of moderate-intensity instead of being vigorous and energy-draining<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Be performed for a convenient timeline that allows your muscles to warm<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Create a short resting period between the warm-up and the burpee workout program<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><b><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Do_Burpees_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-30226 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/4-10-1024x576.jpg\" alt=\"how to do burpees for beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/4-10.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/4-10-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/4-10.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/4-10-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/4-10.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/b><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Burpees_Should_Beginners_Do\"><\/span><b>How Many Burpees Should Beginners Do?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A lot of people are starting various burpee challenges, such as the 100 burpees a day challenge. Most beginners are having a hard time deciding whether to take on this challenge or not. It stems from the fact that they are not sure of the number of burpees a beginner should complete in a day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some may argue that they can participate in the challenge so long as they see it through to the end. However, by looking at our discussion above, you do not need to do 100 burpees a day. Remember that burpees are examples of calisthenics exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With such exercises, the primary focus is not on how many of them you do but instead on how you do them. So, pay attention to mastering the correct burpee technique. Start with a few reps, and then gradually improve both the sets and reps. However, this should only be after your instructor approves of these changes.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"When_Do_You_Stop_Doing_Burpees\"><\/span><b>When Do You Stop Doing Burpees?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Although some people hate quitting, sometimes you have to give up on a particular program such as a burpee challenge. You are advised to stop doing burpees if you report any of the following:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Back_Pain\"><\/span><b>Back Pain<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Back pain may arise when you ignore the correct burpee form. This means that you are arching your back where you are being asked to keep it straight. Seek immediate medical attention if your back pain persists or if it is accompanied by a fever, weakness, or unexplained weight loss (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/172943\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Do_Burpees_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-30082 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/4-6-1024x576.jpg\" alt=\"when do you stop doing burpees\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/4-6.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/4-6-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/4-6.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/4-6-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/4-6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Wrist_Pain\"><\/span><b>Wrist Pain<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You may also experience wrist pain if you do not correctly place your wrist and palms when doing a push-up. Talk to your instructor and let them demonstrate how you put your arms, wrist, and palms when performing a push-up. You can also complete your burpees as they watch to validate if you are correctly placing your palms, wrist, and palms.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Leg_Sprain\"><\/span><b>Leg Sprain<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You might also sustain a leg sprain, especially if you choose to jump from your squat to the standing stance. You might land heavily or poorly, leading to a leg sprain. Stop doing burpees if you sustain a leg sprain and take time off to allow it to heal. If the pain persists even after applying various home treatments, seek medical attention immediately.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"A_Fitness_Plateau\"><\/span><b>A Fitness Plateau<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This refers to a point whereby you no longer see any changes because your body has adapted to the burpee workout plan. If you reach this plateau, stop doing your regime and consult with a professional. They may recommend more challenging burpee variations to help you maintain your fitness goal.<br \/>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Do_Burpees_For_Beginners\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for decision-making. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/benefits-of-warmup-exercises#1\"><span style=\"font-weight: 400;\">Benefits of Warm-Up Exercises<\/span><\/a><span style=\"font-weight: 400;\"> (2020, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicinenet.com\/does_burpees_burn_belly_fat\/article.htm\"><span style=\"font-weight: 400;\">Does Burpees Burn Belly Fat?<\/span><\/a><span style=\"font-weight: 400;\"> (2021, medicinenet.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/medlineplus.gov\/ency\/patientinstructions\/000817.htm#:~:text=Look%20for%20terms%20like%20moisture,drying%20fabrics%20that%20absorb%20sweat.\"><span style=\"font-weight: 400;\">Exercise clothing and shoes<\/span><\/a><span style=\"font-weight: 400;\"> (2020, medlineplus.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6815084\/\"><span style=\"font-weight: 400;\">International Standards for the 3<\/span><span style=\"font-weight: 400;\">\u2010<\/span><span style=\"font-weight: 400;\">Minute Burpee Test: High<\/span><span style=\"font-weight: 400;\">\u2010<\/span><span style=\"font-weight: 400;\"> Intensity Motor Performance<\/span><\/a><span style=\"font-weight: 400;\"> (2019, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.theguardian.com\/lifeandstyle\/2016\/apr\/02\/is-it-worth-it-burpees-exercise-review\"><span style=\"font-weight: 400;\">Is it worth it? Burpees-exercise review<\/span><\/a><span style=\"font-weight: 400;\"> (2016, theguardian.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/324895#squats\"><span style=\"font-weight: 400;\">List of the best full-body exercises<\/span><\/a><span style=\"font-weight: 400;\"> (2019, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/top-exercises-belly-fat#1\"><span style=\"font-weight: 400;\">Top Exercises for Belly Fat<\/span><\/a><span style=\"font-weight: 400;\"> (2020, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/benefits-of-exercise\"><span style=\"font-weight: 400;\">What are the mental and physical health benefits of exercise?<\/span><\/a><span style=\"font-weight: 400;\"> (2021, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/172943\"><span style=\"font-weight: 400;\">What is causing this pain in my back?<\/span><\/a><span style=\"font-weight: 400;\"> (2017, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/312070\">Why does my wrist hurt?<\/a> (2017, medicalnewstoday.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Burpees have become pretty common, especially as more and more people have come to learn of their benefits. These exercises rank among the best full-body exercises to help you get toned quickly as well as shed pounds in no time. Following this discovery, most people have rushed to add burpees to their workout plan. This [&hellip;]<\/p>\n","protected":false},"author":35,"featured_media":22214,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[114],"class_list":["post-22204","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Do Burpees For Beginners: Mastering The Basics To Keep Injury At Bay - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you looking for a guide on how to do burpees for beginners? Check out this simplified yet detailed beginner\u2019s guide on the burpee technique.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Do Burpees For Beginners: Mastering The Basics To Keep Injury At Bay\" \/>\n<meta property=\"og:description\" content=\"Are you looking for a guide on how to do burpees for beginners? Check out this simplified yet detailed beginner\u2019s guide on the burpee technique.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/05\/shutterstock_1682801650.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"R. Mogeni\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"R. Mogeni\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/\"},\"author\":{\"name\":\"R. Mogeni\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/238d76c690fb1f3bcdacd82bc2d6e8bf\"},\"headline\":\"How To Do Burpees For Beginners: Mastering The Basics To Keep Injury At Bay\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/\"},\"wordCount\":2929,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/shutterstock_1682801650.jpg\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Burpees have become pretty common, especially as more and more people have come to learn of their benefits. These exercises rank among the best full-body exercises to help you get toned quickly as well as shed pounds in no time. Following this discovery, most people have rushed to add burpees to their workout plan. This though, has not come without its challenges. Burpees are among the most challenging workouts, even for notable trainers. They will leave you begging for mercy, no matter who you are. For this reason, most individuals are looking for a simplified version of how to do burpees for beginners.\\r\\n<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you have tried doing a burpee before, the chances are that you already hated the <a href=\\\"https:\/\/betterme.world\/articles\/2-week-weight-loss\/\\\">exercise<\/a> even before completing your reps. It will leave you summoning even your deepest inner self for more strength to complete the activity. However, there are ways you make this exercise more manageable. Start by learning how to do burpees for beginners using its modified version.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here is the absolute guide every beginner needs if they are looking to incorporate burpees into your workout routine. It discusses the simplified burpee version for beginners and shares tips to help beginners quickly master this technique. In addition to that, it also provides some safety precautions to help anyone get the most from this exercise. Read on for this and more enlightening information.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is A Burpee?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A burpee is an exercise that incorporates two intense yet <a href=\\\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/\\\">advantageous exercises<\/a>. 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She believes adopting such a lifestyle is easy, as long as you are consistent, hopeful, and disciplined.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/rodahmogeni\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"How To Do Burpees For Beginners: Mastering The Basics To Keep Injury At Bay - BetterMe","description":"Are you looking for a guide on how to do burpees for beginners? Check out this simplified yet detailed beginner\u2019s guide on the burpee technique.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/","og_locale":"en_US","og_type":"article","og_title":"How To Do Burpees For Beginners: Mastering The Basics To Keep Injury At Bay","og_description":"Are you looking for a guide on how to do burpees for beginners? 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Mogeni","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/238d76c690fb1f3bcdacd82bc2d6e8bf"},"headline":"How To Do Burpees For Beginners: Mastering The Basics To Keep Injury At Bay","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/"},"wordCount":2929,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/shutterstock_1682801650.jpg","articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Burpees have become pretty common, especially as more and more people have come to learn of their benefits. These exercises rank among the best full-body exercises to help you get toned quickly as well as shed pounds in no time. Following this discovery, most people have rushed to add burpees to their workout plan. This though, has not come without its challenges. Burpees are among the most challenging workouts, even for notable trainers. They will leave you begging for mercy, no matter who you are. For this reason, most individuals are looking for a simplified version of how to do burpees for beginners.\r\n<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">If you have tried doing a burpee before, the chances are that you already hated the <a href=\"https:\/\/betterme.world\/articles\/2-week-weight-loss\/\">exercise<\/a> even before completing your reps. It will leave you summoning even your deepest inner self for more strength to complete the activity. However, there are ways you make this exercise more manageable. Start by learning how to do burpees for beginners using its modified version.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here is the absolute guide every beginner needs if they are looking to incorporate burpees into your workout routine. It discusses the simplified burpee version for beginners and shares tips to help beginners quickly master this technique. In addition to that, it also provides some safety precautions to help anyone get the most from this exercise. Read on for this and more enlightening information.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is A Burpee?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A burpee is an exercise that incorporates two intense yet <a href=\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/\">advantageous exercises<\/a>. 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