What is a Burpee – Learn the Basics

 | 7 Comments  | Fitness

With a cute name like burpee, one doesn’t naturally think it is an extreme exercise that will crank up the intensity of your workout. However, after a few minutes of performing burpees, you will quickly discover that your own bodyweight provides enough resistance for a true kick ass workout that will increase your stamina and fat loss at a much more rapid pace.



What is a Burpee?

Burpees work your entire body.  They help you increase your strength, give you tremendous power and anaerobic endurance. So with all these benefits, just how do you do it and what is a burpee?

To perform a burpee, begin in a squat position with your hands on the floor in front of you. Next, kick your feet back to a pushup position, and do a push up. Immediately return your feet to the squat position, and leap up as high as possible from the squat position, and repeat. You should be moving as fast as possible and maintain a quick pace for this exercise. Try to jump as high as you can with each set for maximum benefit. A lot of professional athletes average between 12 to 15 reps for 30 seconds. I would recommend doing 3 to 5 sets of burpees between 12-15 reps for a killer part of your workout.

After you have mastered the traditional burpee, its time up your game to Ultimate Burpees. If you want an extreme intense full body exercise, look no further. The ultimate burpee will have your body aching (in a good way) when you finish your sets.

To begin, stand up with your hands at your sides. Squat down and put your hands on the ground just outside of your feet. While keeping your hands on the ground, thrust your feet back and apart so that your butt is up in the air as if your about to do a dive bomber pushup. Then guess what? You’re going to do that dive-bomber pushup! Then thrust your feet forward so you are back in a squat position. While keeping your feet on the ground, thrust your body forward so you land in the up position of a standard pushup. Do one push up, and thrust your body back so you’re back once again in the squat position, then stand up. Congratulations, you have done one rep! Now repeat. By the time you finish doing 2 sets of the ultimate burpees your body is going to be feeling the intensity!



Join ZGYM Today!

Fitness. Simplified.

Get in the best shape of your life.

In just 20 minutes a day.


Become a ZGYM member to get access to even more, premium, specialized workouts, recipes, workout schedules, and Zuzka's Food Journal by joining ZGYM.

More Info


7 comments on “What is a Burpee – Learn the Basics”

  1. private avatar image

    Private  | 

    Whoo, trying this when I get home from work this morning.

  2. private avatar image

    Private  | 

    Summer is flying by! Already it’s the end of July! I will try this variation of the Burpee tomorrow. Nice to see Gypsy again. You and Jesse have a great weekend. You near Bob Hope Airport? –Chris

  3. private avatar image

    Private  | 

    BTW, the first time we talked was about this time of year in 2009. –Chris

  4. private avatar image

    Private  | 

    Remember “Burpee Fusion” ? Quite a killer workout !

  5. private avatar image

    Private  | 

    Aww. Love the doggie:). This was a great reminder for how good burpees are for you. Sometimes when i see its on the days workout I wish it wasn’t, but you are right…such a good total body, efficient exercise.

  6. private avatar image

    Private  | 

    I wonder how many calories we burn with the Zshred and Zwow workouts. They are intense so I imagine we are burning a lot of calories. What do you think?

  7. private avatar image

    Private  | 

    Burpee is an amazing and challenge exercise! And ultimate Burpee is hardest than that! Great! I love your garden Zuzka! Andrea.

Add a comment

Note: You must be logged in to add a comment. Please log in, or register for a free account.

New to ZuzkaLight.com?

Become a ZGYM Member and get in the best shape of your life!

More Info

Already a member?

Registering for a free account will allow you to: comment on articles, add your own profile picture, get notifications when another member replies to one of your comments, and add workouts to your own personal favorites list.

All fields are required.