The burpee may have a bad reputation, but it is a great exercise that works your entire body while increasing your cardiovascular endurance.
A burpee is a combination of a squat, push-up and vertical jump. Here are the 5 basic moves of the burpee broken down:
1. Lower into a squat
2. Put your hands down and kick your feet behind you so you end up in a starting push-up position
3. Lower and complete a push-up by coming back up to starting position
4. Pull your feet back in towards your chest so you’re back in the squat position
5. Finish by jumping up in the air
Now that you know how to do a burpee, you may be asking when you should incorporate them into your workout. They are a multi-joint/complex movement that should be done once you are properly warmed up. You can prepare for them by doing air squats (no weight, or body weight squats), holding a plank, marching or jogging in place. They can be incorporated as a final boost at the end of your workout, used as a cardio interval. They are also a great exercise to perform in-between your sets of strength training exercises.
Now go out and get your burpee on!