Burpee Variations for Beginners | Proper Form & Progressions

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If you're looking to learn burpees for beginners, you've come to the right place. Whether you're looking to do crossfit, get started with calisthenics, or just drop a few pounds doing exercises in your living room, the burpees exercise will quickly become your best friend. And in this video I teach you this exercise from absolute beginner to advanced.
The burpee has many benefits. It increases aerobic capacity, improves strength, increases flexibility in the squat position, and it also burns A LOT of calories when you get to the explosive versions with jump squats.
If you're looking to rev up your metabolism and burn fat, do 4-6 sets of burpees daily in addition to any current exercise you're doing. Use whichever burpee progression in this video allows you to do a challenging 10+ reps per set. And always concentrate on progressing to the next variation to keep yourself challenged.
Happy training!
You can also follow me here:
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Facebook: goo.gl/ZdJL3H
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[@Bovaz85]

1:00 Gentle Burpees 1:59 Baby Burpees 2:35 Hop Squat Burpees 3:06 Mountain Climber Burpees 3:40 Push-up Burpees 4:12 Tuck Jump Burpees 4:44 Combinations

[@calisongbird]

Hero!! Thanks

[@infinitewrastlin3830]

Legend

[@sgcmaderyxn5051]

Bless

[@befitwithkate2727]

I must try this.

[@debiprasaddas1829]

Brother u are great.

[@darren8540]

I’m recovering from a stroke. I’m working my way to these. Thanks!

[@MinusTheGym]

Darren Sorry to hear that, but I'm glad you're taking up exercise. Just make sure your doctor is on board with you starting an exercise program. Eat as healthy as you can too, if you're not already. This is a good resource from the American Heart Association's website. Increasing fruits, vegetables, grains and legumes is best. Try to limit (or completely avoid) meat: www.stroke.org/we-can-help/survivors/stroke-recovery/life-style/diet-and-nutrition/

[@cerveros24]

Darren, I hope you are pacing in that recovery. Update us your progress!

[@cerveros24]

@@MinusTheGym you're restoring faith in humanity by taking your time to properly advice a fellow follower.

[@avegoodtime]

Stay strong!

[@mariabanuelos7835]

Keep it up, Darren!!👏👏👏💪

[@littlecheryl2]

This is a great demonstration of how to do burpees from beginner to advanced. It's a no nonsense demo; gets right to the point. Two thumbs up!

[@ChancyFit]

I love burpees! Thanks for sharing this post!!! Here’s something else to add kzbin.info/www/bejne/gp25h6yhpK6GrcU ENJOY IT!!! Also help me grow by subscribing to my channel Chancyfit 🎉🎉💗💗💗

[@rob_cd]

Plus two more! 👍🏿👍🏿

[@samuelgisvold7149]

What would be the easy to start out as?

[@kelleysauer1693]

This guy is the common person's fitness training. Nothing complicated or exotic. Just steady improvement if you follow his advice and routines.

[@1121conan]

I'm 65 years old and a recovering throat cancer survivor. I do what we called in the US Marine Corps "Bends and Thrusts" which is essentially a burpee. Because of my age and being a total laryngectomee(neckbreather) from my cancer surgeries I do these gently by doing them in front of my stairwell and placing my hands on the second step and then kicking back my legs into the plank position and then back under me and stand up straight. I then repeat for the set number of reps I'm trying to reach for each set. These are working well for me and soon I feel I will be able to forgo the stairs and go to the floor.

[@MinusTheGym]

1121conan Nice! That's a great idea using the stairs to elevate the hands until you have the mobility to go down to the floor 👍

[@SD_Alias]

Good idea! I am in my 50th and absolute Beginner. I will try my garden bench instead of stairs…

[@1121conan]

@@SD_Alias good luck, remember there's no rush, slow and steady wins the race.

[@SD_Alias]

@@1121conan Thank you, i keep your words in my mind. All the best for your health and a good recovering…

[@quarteracreadventures855]

My dad was a Marine and he calls this exercise a "squat thrust".

[@winatlife1842]

"these gentle burbees aren't the best because they don't get your heart rate up too much" Me -Calling an ambulance haha

[@magnussteinbru5298]

Same, and I'm about to do the 2000 Burpee challenge this month. I weighed this morning and I'm 427 lbs. I'm probably gonna die. Lol

[@Iotatym]

@@magnussteinbru5298 you got this man!! How’s it going so far

[@ensignj3242]

Doable for an overweight beginner like me.

[@darrenwalshe8513]

🤣🥵🥵🥵

[@stoptheviolence3358]

Yeah that was Lie

[@disamarie]

This has to be the best video on burpees I've seen so far! You explain things so well and your voice is just so calming. I could listen to you talk all day.

[@1810verdeXVIII]

You're falling for him

[@rmcpeek]

I am and not even a gay

[@Becky-ll1vl]

Thanks for the stages of burpees. At 78, I’m struggling with even the Gentle Burpees and I can’t even get into a decent squat to begin with. So I’ll work on squats separately. I’m on day 2 of the 50 burpees for 30 days challenge. Thanks for your encouragement.

[@heidilefevre2680]

That's amazing at 78 you are working on the burpees! That's an encouragement to all of us... Keep working on it and you'll get it!!!!!!

[@Becky-ll1vl]

Thanks for the encouragement, H LeFevre. Some days it’s hard to do (and I’m still only doing Gentle Burpees) but I love putting those red X’s on the calendar each day I do them.

[@waaagh3203]

Damn. You're 78 and doing 50 burpees a day? I don't care what type they are, you're a beast! Go get it! Good job!

[@theupwardspiral1580]

So how did your self challenge go? Im so inspired by your comment whether you made it all the way through the month or not.

[@Becky-ll1vl]

I did make it all through the month with modified burpees. And then I joined CrossFit and I’m getting a real workout under expert supervision three days a week

[@jacksonclowdus1719]

There is progressions for everything with this guy and I really appreciate that

[@JoeLopez]

Best video on this yet. At 53 I am working my way into activities like this. Thank you 🤘

[@miaterego4698]

YOU GO JOE! GOOD FOR YOU!

[@JoeLopez]

@Horatio Sims Thank you :)

[@ricknoss4767]

Awesome video. I’m 59 yo and recently lost 40 lbs. Ready to get into more challenging workouts. Can’t wait to get started.

[@countdublevay7327]

God bless you

[@dtogo4286]

Inspiring. Thank you

[@dimi_sf]

This is perfect! Finally someone explained clearly and slowly how to do start and progress burpees.

[@fitnessfreak306]

kzbin.info/www/bejne/aIfLgamGjM12j6M

[@liiset]

I started a workout class and I could not figure out how to do this as I only hit my knees on the ground while jumping out. Now I finally have a very beginner guide 👏🏻 thank you

[@kummiekins]

Trying so hard to focus on his instructions but i kept eyeing the cat door and hoping a cat would just pop through 😂

[@theupwardspiral1580]

Same 😂😂 cat people unite!

[@erinhoskins4464]

kummiekins 🤣😂🤣😂

[@ingridemslie1836]

Hee hee that’s cute!! 😸

[@pornpimonek-eudomsuk3741]

it's not only meek who focus on this hahaha

[@ChancyFit]

I love burpees! Thanks for sharing this post!!! Here’s something else to add kzbin.info/www/bejne/gp25h6yhpK6GrcU ENJOY IT!!! Also help me grow by subscribing to my channel Chancyfit 🎉🎉💗💗💗

[@Savitar435]

This is literally the *most well explained, most informative video ever!!* I am gonna try a intermittent 100 days burpees challenge starting today and I wanted to correct / improve my form. And this video helped *immensely* Thank you!! 💪🏼🔥

[@wittesend]

As an avid crossfitter and 72yo I struggled with burpees for a long time trying to sort out how to do something that would flow and get my HR up. I finally ended up with your baby burpee variation with the hop. Only I called them my half-assed burpees. I wish I had seen this a few years ago. It would have saved me a lot of experimentation and frustration. Thanks for this! Following now!

[@GreenwithEnvyx]

The workout class I do typically includes burpees but they always make me feel dizzy - our coach is amazing at showing modifications for all fitness levels and he did show the “gentle” burpee as a beginner option. This video was so helpful for additional options and how to work up!

[@jitendrasurve2514]

Amazing video man. I was avoiding burpees long time. Now its time to start the journey.

[@NicoleneOReilly]

I love this! Thank you! It's exactly what I needs.

[@Grayman58]

I was always a gung-ho athlete and then at 61, I got covid and spent 12 days on ventilation in ICU to everybody's amazement I made a full recovery and iam now breathing at 98% oxygen the thing is having the covid it does a number on your confidence and you videos have given me hope to get my youth back .

[@emilycomafay5912]

I am 70 and 1/2 year old and accidentally was looking how to burpee i seem to forget since gyms at fitness closed. i am amused with your beginners burpee it is much easier to follow. Thankyou so much for the video. am impressed.

[@Ben_Lorentz]

Finally someone doing this exercise with proper form

[@jmudikun]

Thanks for a clearly explaining the different variations of the burpee and hope to progress from easier routines to more complex routines. Very helpful

[@jacquilinejohn1879]

Had just started incorporating burpees into my workout regime. You've explained and demonstrated it very well making it clear for beginners like me. Can't thank you enough.

[@impalaO7]

This was an excellent vid. Im starting a 30 day burpee challenge, so I really needed this! Thank you!

[@poojadhruv7611]

Sooo beautifully explained! This was one of the toughest exercise & was finding a way to skip, BUT you made it easier for me. Thanks 😊

[@SillyInsaneGamer]

Considering myself a rookie at all this stuff, I'll happily say this video is very clear and helpful, definitely going to practice this soon :)

[@kellywindlan5117]

Thank you for describing all of these!!! Very helpful!

[@MrTommytuna]

I have avoided burpees because of the many variants and the complexity created in my mind in watching what can seem like endless modifications. The way that you started the progression with the simplest variant and worked up to the more complex will make it much more simple for me to get started and work my way up. Thank you. This is very well done. Practical and useful.

[@annaabramian11]

This is a great beginner's episode. Thank you so much!!

[@lisaansell7256]

Thank you so much! This is such great guidance, I don't feel so intimidated by burpees anymore :)

[@badmothertruckeruk3731]

Loving the video Thanks mate

[@nicholasoberlies7468]

Spectacular. I’ve watched dozens of videos looking for a good explanation of how to build up. This is by far the best one.

[@rhastaman8118]

Thank you so much for this. I’m a beginner in the fitness world. Appreciate your explanations and work here. Makes it easy to understand

[@traceylennon1204]

This one is by far the best tutorial for burpees!! (In my opinion)

[@fashionscentts]

Thank you! I did a 6 week challenged never having heard of them and they did me in every time. I definitely should have started from gentle burpees

[@cynthiagilbreth1352]

Love this demo, so helpful! I’m 70 and can manage a few of the hop squat. Thank you so much

[@baronkai173]

Sehr anschaulich erklärt, danke!

[@frogprincessss]

This video helped me a lot, and I just wanted to say thanks

[@priscamolotsi]

Fabulous video! Thanks 😊!

[@jofis912]

Excellent instructions. Thank you for showing a way to progress from a casual pace to the explosive rate at the end

[@curtislund8322]

Bless you for this great video for beginners like me. I just added the gentle burpee to my workout routine today, they are hard but the fitness payoff is huge!

[@kyledupre9799]

I found that coming back in the squat position on your toes puts a lot of strain on the knees. Keeping my heels flat when I come back up makes a huge difference and places more of the work in my glutes.

[@szolanek]

Don't get me wrong, there are plenty of great instructors on YT. You are something else. Deep knowledge, ability to channel the info and all this with a great attitude. Unique combination.

[@marcelabrigitte]

Great video! I was thinking of adding burpees to my weight loss journey, and I'm glad to see that there is a variation for beginners!

[@rosaliebalsells8291]

Thank you! Recovering from hip replacement, the gentle burpee is perfect!

[@franksmith1956]

I never thought id here hip replacement and burpee in same sentence

[@waaagh3203]

Good for you, not letting something like a hip replacement get in your way! Very inspiring! Keep it up :)

[@bitslay]

@@franksmith1956 haha same

[@kurttaylor5023]

So glad I found this, i was doing too much too soon

[@georgetansimpson]

Great introduction !!! Thank you bunches 🥰

[@patbrown8687]

Thank you soooo much for explaining the variations of Burpees. I have never seen gym or training professional explain it this way. You know your stuff. Thanks

[@kidges3132]

Wow 😮 thanks for showing us true beginners at 50 plus a burpee that we may actually be able to do 👍

[@sifudinyardadabhoy3499]

Very helpful for each and every muscles for whole body

[@rose8662]

Thank you. Just what I was looking for!

[@ramizfrank8105]

Great video ❤ really helpful.

[@manelcastro4260]

I've progressed to 60 gentle burpees from 30 :) when i reach 100, i'll progress to baby burpees! :) cheers!

[@HurleyBrley]

I started doing them just before end of 2019 now I’m using a bench press bar doing like a squat from floor to a press up over head.

[@user-ll6js7bc2o]

Did you do them every day? or what was the routine

[@soniathompson8709]

Excellent video. The first one to explain exactly what a burpee is and show the different burpees one can do as one makes progress. Thank you!

[@Andrew-cg2zl]

great video! thank you for posting

[@cynthiamorley98]

Newbie here 😂 I just started today challenging but I won’t give up

[@justanothercuriouscat]

Thanks for this vid I lost 2 calories by just watching. Good start before actually doing it. BTW this is my version of the first variation and I'd like to call it the "Fetus Burpee".

[@fitnessfreak306]

kzbin.info/www/bejne/aIfLgamGjM12j6M

[@VelhaGuardaTricolor]

Solid video! Thanks!!!

[@GreenHope42]

Thanks for the variations. So many options.

[@DigitalLazarus]

These were called squat thrusts in the military.

[@district140newsletter8]

I like that he's a cat person.

[@kbryant187]

Thank you! I needed this. Excellent explanation and demonstration!

[@funtobeme]

Your videos are so helpful! You break down workouts part by part that makes it easier to do! Thank you!!

[@billybrolic9250]

I'm currently at the "Hop Squat" level. My biggest challenge is figuring out when to inhale/exhale during the movement. Any suggestions?

[@nomadicroadrat]

What? Like there's breathing involved? No one mentioned breathing. Sigh. One more thing to figure out. It's always the little things, in'it?

[@madcat173]

Exhale on every exertion or push. Inhaling will take care of itself.

[@ralpharambe163]

This is the tequila of workouts for me. I hate tequila, but it does the job done quick 😵🥴

[@doom-mantia]

Thank you. Very well explained.

[@jeffcummins1408]

Thank you! Very clearly explained!

[@JeniBlogs]

So, if I can't squat low enough to touch the ground with my hands, is there such a thing as a bench burpee?

[@MinusTheGym]

Jenifer Alsemgeest yes, good question. You could use a bench, the bottom of a staircase, a step stool... anything sturdy and elevated to put your hands on during the kick out. I also recommend doing a few squat stretches daily in the evening. You're more limber in the evening so that will help. Just go into as deep of a squat as you can while maintaining good form and hold the position. Let your weight pull you down so you sink deeper gradually. Hold it for as long as you can bear each time. Over time your squat flexibility will improve and you'll be able to touch the ground :)

[@History909]

The hardest workout for is getting up from bed 😂

[@nicholasallen5030]

Love your channel! Very helpful and clear. Starting out as a beginner and your channel is just what I need. Thanks!

[@jasonweiland1474]

Thank you for recording and posting this educational video.

[@BL4CKSL4SH]

Am I the only one who thinks that this guy looks like Johnny sins?!? 😂😂

[@kinslayer3609]

Gtfo

[@merkretro629]

I was getting more of a Mr Clean vibe.

[@BL4CKSL4SH]

@@merkretro629 haha 😂

[@ZBjs-oi5hz]

@@kinslayer3609 shut up bitch

[@bassamkanaan6678]

I did 50 push up burpees for 2 days straight. I couldn't feel my body the next day

[@amnaakhtar3605]

😂😂😂😂

[@laubowiebass]

Best vídeo on it I’ve found so far .

[@thefox1703]

Thank you for this excellent tutorial!

[@rosep8897]

If you hate burpees raise your hand!

[@selvisoundarya7686]

Me: I hate burpees Also me: How to do burpees perfectly 😐😐😑

[@johnlong1100]

Nice job. Thank you

[@sebastiantomczyk4577]

That's what I needed. Thanks!

[@SoulDeathCheated]

Thank you for showing us the beginner (gentle) and baby burpees, all the way up through advanced burpees.

[@ataofpv]

thanks man, i just started my first day burpee jump exercise today!

[@reneegray5032]

Thanks this helped me tremendously.

[@elmccaskill8931]

This is my first time seeing what a burpee is.. I’ll be starting these tomorrow!💪🏾

[@annetteferguson1981]

Love your style!!

[@thuliswajuqu4174]

Thank you for the demonstration

[@ritafairclough6470]

Thank you so much. I really loathe the thought of doing burpees, but now I have a safeway to start and look forward to proceeding with this exercise. I didn't notice any audio problems.

[@tomleman416]

Very good video, thank you for that! 👍

[@iamme50]

Very informative video. Thank you! I’m subscribed!

[@hipskind]

This is super helpful. Thank you!

[@djuggler]

Thank you! That was great.

[@gjs2386]

Thank You! Great work!!! 👏👏👏

[@tyeh114]

Excellent video! Been doing burpees wrong for 40 years. Now I know better. Don't worry about the audio. It's fine.

[@sharkman5735]

Thank you!

[@jeffreylatimer216]

Am learning to surf and burpees were recommended as a land based exercise. Thanks so much for the variations from gentle burpees - my starting point.

[@soumyaraghavendra7066]

Thanks for detailed explanation. Sure will give a try

[@happymvula3993]

Best videos on how to do burpees so far! Thanks for this

[@ygonestepkk3351]

Great Video! Very helpful

[@DAdam-fo1md]

Thanks for all your very usefull videos!

[@21.tranminhtri6]

Thank you so much