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How To Do A Burpee

Instructional Video


Written Instructions

  1. Stand upright with feet hip width apart.
  2. Jump the legs backwards so that your chest falls towards the floor and you land on your toes with your legs fully extended behind you.
  3. Land with your hands on the floor, directly under your shoulders. This should be a press up position.
  4. Once you’ve landed, perform a press up by firing your elbows backwards lowering your chest towards the floor. Once your arms have reached a 90 degree bend, squeeze the chest to return the arms to full extension. Keeping the body in a straight line the whole time.
  5. Once you’ve returned to this position, jump your legs together up towards your chest so that your feet land just behind your hands. You should be in a frog like position.
  6. From this position, explode upwards, jumping up, extending the legs and coming off the ground.
  7. Land with your feet hip width apart then repeat.


Finding the burpee too hard? Try a half burpee. Cut out the part of the move where your drop your chest to the floor and perform a press up. Instead, jump your legs backwards until you’re in a press up position. Fire your legs towards your hands, then jump into the air. Repeat as your land.


Looking for more of a flamin' challenge? Try doing a burpee jump over, stepping up this movement can really help you get your sweat on.


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