To do a burpee correctly, follow these steps for proper form and safety:
- Start standing with feet shoulder-width apart.
- Squat down and place your hands flat on the floor just inside your feet.
- Kick your feet back into a pushup/plank position, keeping your body straight from head to heels.
- Lower your chest to the floor by bending your elbows, performing a controlled pushup.
- Push back up to the plank position.
- Jump your feet forward back to the squat position, with knees tracking over your toes.
- Explode upward into a jump, fully extending through the ankles, knees, and hips.
- Land softly with knees bent, immediately moving into the next rep.
Key form tips include keeping your back flat during the plank and pushup, elbows at about a 45-degree angle, and landing softly to protect your joints
Modifications for Beginners or Lower Impact
- Skip the pushup and jump, just do a squat thrust (kick feet back and return).
- Skip the jump, just stand up from the squat.
- Skip the pushup, hold a plank instead or do a partial pushup.
- Walk your hands out to plank and back instead of jumping for a low-impact version
Perform burpees with controlled movements and gradually increase reps and sets to build endurance and strength safely
. This method ensures you get the full cardio and strength benefits of the burpee while minimizing injury risk.
