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The Best Burpee Workout Guide

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Medical Disclaimer: The information in this blog is for enlightening and educational purposes only and is not intended as medical advice. The content in this post is not meant to substitute for a professional medical diagnosis, advice, or treatment. Always ask advice from your physician or other qualified health providers with any questions you may have regarding a medical condition.

Hey champions! Whether you’re part of our LLW family or just love staying fit, I’m glad you’re here.

Quick personal update: I’m settling into a new place and grabbing outdoor workouts whenever the air quality allows — nothing beats moving in fresh air!

Let’s talk burpees [1]. These powerful, time-saving, full-body moves deliver cardio, strength, and grit in one quick blast. But let’s be honest — they can get boring.

Ready to spice them up? Let’s give burpees a fresh twist and make them fun again!

What Are Burpees and Why Should You Care?

A burpee is a full-body, no-equipment exercise that combines a squat, plank, push-up, and jump into one powerful move. It challenges nearly every muscle group while spiking your heart rate — all in seconds.

Burpees train your heart, lungs, and muscles all at once. They save time, burn calories, and build strength. That’s why they’re popular in sports and military fitness.

Originally created in the 1930s as a quick fitness test for military recruits, burpees have stood the test of time for one reason: they work.

Why burpees deserve a spot in your routine:

 The Risks of Poor Air Quality or Bad Form

The other day, I tried working out outside, but the air felt heavy and smoky — not great! It reminded me how bad air can make breathing harder and stress your body.

Always listen to your body and skip outdoor workouts if the air quality is poor. Your health comes first.

And remember, burpees need good form:

Good form = fewer injuries and better results. Stay safe, stay smart!

 3 Ways to Jazz Up the Traditional Burpee

1. Mountain Climber Burpee

2. Jack Burpee

3. Dumbbell Burpee

The 5×5 Burpee Workout Challenge

Instructions

1. One-Leg Burpee

2. Hip Hinge Forearm Push-Up

 3. Double Jump Burpee

 4. Prisoner Reverse Lunge

 5. Plank Recovery with Alternate Leg Lifts

Get Fit and Stay Active with Our Fitness for Life Bundle! Unlock expert guidance, easy-to-follow routines, and everything you need to maintain a healthy lifestyle.

Frequently Asked Questions

Which burpee is best?

There’s no single “best” burpee — the best one is the one you can perform with proper form and that challenges you. Classic burpees are amazing for a full-body boost, but you can level up with a push-up, a tuck jump, or mountain climbers to increase intensity. Pick the style that fits your fitness level and makes you excited to move.

How many burpees a day is a good workout?

Depending on your fitness, 20–50 burpees a day is a solid, time-efficient workout. Beginners might start with 10–15, while advanced athletes can push for 50+ in sets. You can also break it into three rounds with rest in between to keep your energy up and your form strong.

Is 10 minutes of burpees enough?

Yes — if you commit! Ten minutes of steady, focused burpees will challenge your entire body and elevate your heart rate. Stay tuned in to your form, use a full range of motion from the squatting position to the arms overhead, and keep your pace strong for maximum results.


1. Podstawski, R., Markowski, P., Clark, C. C. T., Choszcz, D., Ihász, F., Stojiljković, S., & Gronek, P. (2019). International standards for the 3-minute burpee test: High-intensity motor performance. Journal of Human Kinetics, 69, 137–147. https://doi.org/10.2478/hukin-2019-0021

2. Polevoy, G., Egorycheva, E., Fedorov, A., & Elamin, M. M. (2022). The influence of Burpee on the stability of attention of schoolchildren. Motriz: Revista de Educação Física, 28, e10220004422. https://doi.org/10.1590/S1980-657420220004422

3. Vyavahare, M. L. (n.d.). High intensity interval training for better fitness and cost effective. International Journal of Health, Physical Education and Computer Science in Sports, 43(1).https://www.researchgate.net/profile/Aarif-Majeed/publication/366391238_Effect_of_selected_plyometric_training_on_arm_and_leg_strength_of_volleyball_players/links/639ee2c4e42faa7e75d35d89/Effect-of-selected-plyometric-training-on-arm-and-leg-strength-of-volleyball-players.pdf#page=384

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