HOW TO IMPROVE YOUR BURPEES | why are burpees so hard?!

Today we're diving into the burpee! I'll explain how to improve your burpees and also answer the question: why are burpees so hard?! If you've ever wondered why burpees are problematic in my opinion or some reasons to stop doing burpees, this is the video for you. Let me know what you think of burpees in the comments below!
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#burpees #burpeeworkout #burpeetutorial

[@jenniferholt8943]

I appreciate you talking about functionality. I’ve always just done burpees because someone told me to do it. Thanks to you I’ve changed online trainers (now following Charles Atkins) and I’m focusing more on exercises that benefit me in REAL life! Keep posting these videos please.

[@JustinaErcole]

So glad you enjoyed!

[@IRunThings]

You have such a teaching attitude and I love that about you. Just wanted to let you know! You explain things really well. Love your channel!

[@JustinaErcole]

Thanks Susie!

[@RavingKats]

Burpees give me bad flashbacks to Phys Ed classes with horrible teachers all throughout school years, so THANK YOU!

[@marcchrys]

My fave alternative to the burpee is a jumping total body extension...in this you start standing, then squat right down to the floor on your heels, then spring up like a basketball jump. It's a really great cardio exercise.

[@AdrienneZazulak]

I can't make noise because of family living downstairs, so non jumping burpees are a go to for me, even though I hate them! Skaters make too much noise and I don't really have the space anyhow. So thank you for this!!

[@JustinaErcole]

You're welcome!

[@johannasouthern9634]

Love this explanation. So helpful and it makes complete sense. ( Really like the history to understand where the burpee comes from too).

[@JustinaErcole]

Thanks Johanna!

[@ashalle]

Thank you for breaking everything down in the burpee and showing alternatives. I don't like the pressure put on my wrists when doing burpees and when I'm doing a workout video with them in it, I will use these alternatives or one of the breakdown exercises as a replacement so I'm not standing around doing nothing. ❤

[@JustinaErcole]

You're so welcome!

[@lisaweick4350]

Skaters over burpees any day!!! Thank you. Love your channel.

[@JustinaErcole]

Yesss!

[@NicolaBlanche]

I love the way you broke all the information down! Burpees just show me how immobile my hips are and I've always hated them because I can't get that sprawl right, either landing out in a plank or coming back in - so I love the look of the alternatives, I'll have to give them a go! :)

[@JustinaErcole]

And if you want to work on your hip mobility to do a burpee, definitely look into some drills!

[@carrielight3535]

Great points to your burpee brake down! Thx again Justina!

[@JustinaErcole]

And thanks for watching Carrie!

[@alineparadis8444]

Great video! I'm glad you showed us proper form and also alternative. Greatly appreciated!!!

[@JustinaErcole]

So glad you enjoyed!

[@mkyrene]

I litteraly hate burpees. Thanks for breaking it down as you do. Very informative video

[@JustinaErcole]

You’re so welcome!

[@dahliaguerrero9536]

Excellent and helpful advice! Thank you so much for sharing!

[@JustinaErcole]

You’re very welcome!

[@bbeng8166]

I so agree with you when you said in one of your workout review videos that most people can’t do a proper squat, lunge and push-up etc so why would you put them altogether in one exercise. Burpees are exactly that kind of exercise as you said. Gosh I hate them the most. Like the skaters a lot better. Will always substitute burpees with skaters from now on. Thanks so much for this video. You are so so underrated. But I hope it will change soon. You give good contents!

[@JustinaErcole]

Thanks so much for watching!

[@caitiedidit]

This was a great video. As someone who only started strength training over the last year, I’m always confused about when to regress or progress something and your criteria for when to progress to a full burpee was so clear for me as someone with, like, intermediate(ish) fitness level so thanks! I’ve really been enjoying your videos.

[@JustinaErcole]

Glad you liked it!

[@frogribbit44]

Great informative video! I feel like even though I've been exercising forever I'm learning some very important tips I wish I would have know when I was younger!

[@JustinaErcole]

Glad it was helpful!

[@candiceconquers]

Love your videos! Shout out from Brooklyn😊 . The ever unattainable pull up perhaps for another exercise explained video ?

[@JustinaErcole]

Haha I’m still working on mine 😊 I’ll get that video out once I can actually master it!

[@marcchrys]

Burpees are a great high intensity cardio move (it's not about being macho and getting sweaty, it's about cardiovascular exertion), if performed correctly (and I take your point about the complexity of the sequential moves, and that beginners shouldn't be going gung ho at burpees) it gets your heart rate up way more than your other suggestions. This is highly functional if you like hillwalking, skiing, running or want to improve your VO2 max for going up stairs. High knee pulls and skaters are moves you can do all day (slight exaggeration!), whereas burpees can only be done for a few minutes (unless you're super fit).

[@CharliePopette17]

My neighbours downstairs give me a wonderful excuse no to do burpees. Bless them. 😂

[@JustinaErcole]

Hahahaha

[@jennterry6977]

I really like skaters and can finally do them without falling thanks to you! Will never do burpees lol.

[@JustinaErcole]

Haha I’m glad you enjoy skaters now!

[@dreamlikeeyes986]

"If you enjoy burpees, do them!" HELL YEAH I WILL. I definitely prefer burpees than jump squats or tuck jumps LOL those two are the bane of my existence. Do I do them? Yes. But do I like them? No. Burpees k*ll but they work and get my heart rate up. Also Lilly Sabri made me like burpees

[@JustinaErcole]

Glad you found something you enjoy!

[@annagresta3840]

You are amazing and the way you describe things is so informative. Off topic, what sneakers are you wearing - they look like they have no laces and I have been looking for something like that.

[@JustinaErcole]

Thanks so much Ann! And they’re Adidas Stella McCartney. I wouldn’t recommend doing anything too crazy in them but I love their look.

[@karleeharwell4036]

This is so realistic and validating. I'm horrible at pushups, plank, and popjacks. I know my form isn't great on those. Goodbye burpees!! I do a fitness class that always includes burpees yet most of us novice or just beginning at working out so i hate when they include complex moves. Sometimes I'm not even sure what im doing or what muscles im working 🤷‍♀️

[@JustinaErcole]

So glad you enjoyed!

[@onlineclassuploads]

I teach Les Mills BODYCOMBAT where there are burpees galore (they're modified & called sprawls in this class though, as it's inspired by various martial arts!) and they sometimes describe the point of them as "training you to go from standing to the floor & back really quickly", and sometimes call them hip escapes (if someone goes go grab you round the waist, you shoot your hips back) though this obviously relates to martial arts & not daily movement patterns, but I thought it might be interesting! :) You're right though, they are a challenge to coach correctly and I do see a lot of interesting versions! :)

[@JustinaErcole]

Thanks so much for your insight!

[@ishratnaiyer4260]

Girl, just know I am a fan of the education that you are providing..

[@JustinaErcole]

This makes me so happy! Thanks for watching :)

[@ishratnaiyer4260]

@@JustinaErcole Anytime.

[@juliacunha5477]

OMG, I loved it!!! It helped me so much 😍 Can you do a video about deck squats? Thank you 💛💛💛💛💛

[@JustinaErcole]

So glad you enjoyed! I had to look up a deck squat lol - I’ll do a little more research!

[@davidnewton3528]

I heard an interview with a doctor, as you saying your video, discussing how the burpee was an exercise used on young men being selected for the army. So when people start a boot camp and are doing them when perhaps older, overweight or of low-base fitness it can potentially blow your knee out quite easily.

[@JustinaErcole]

Oh wow so interesting!

[@julieraya2897]

Thank you! I would love to teach an in-depth unit on functional fitness to my 9th grade PE students.

[@JustinaErcole]

I think it would be so beneficial to start teaching kids WHY we move in PE!

[@mariannealegre2629]

This is so informative, Justina! I love that you broke down every exercise comprising a burpee and showed the proper way to do it ❤️ You’re the best!

[@JustinaErcole]

So glad you enjoyed!

[@leydhen]

I loathe burpees with a passión, specialy the push-up part. So if (IF) I do them, I don't care about the pace of the coach, I do them at my own (slooooowly). Skaters are so much better and so great for training balance.

[@JustinaErcole]

Haha yesss for slow controlled movements!

[@MsKoik]

Super interesting video, thanks! As to what kind of athlete burpees could be functionnal for, I would say surfers maybe? I don't surf myself, but I've seen beginner surfers praticing getting up on the plank, and it looks a lot like burpee!

[@JustinaErcole]

You’re so welcome! And I would say for surfers, sprawls are a better option. There’s also a huge element of stability and deceleration so I would recommend lateral bounds as well :)

[@TendsToWonder]

In the military during assault exercises you need to take cover quickly then pop up fire or change position. Also good for cardio.

[@JustinaErcole]

Absolutely! But not everyone is in the military.

[@tovameguira6381]

I looove skaters too!! Burpees are...😞 well, not my fav 😂. I would love to actually try a fitness test! Maybe that could be one of your video!

[@JustinaErcole]

Oh that’s an incredible yet terrible video idea 😂😂😂

[@dionnasoares8332]

Omg, I loved it when you said I shit you not. I don't love or hate the burpee. I really do hate jumping jacks. I can't understand the obsession with the freaking jumping jack. How does the jumping jack apply to daily life? I don't get it. The jumping jack kills my my foot that has plantar fasciitis.

[@Bloomingtide]

This was once more such a well-structured and informative video, bless. Not a fan of burpees and how every frikkin fitness (at home) workout on YT throws them in there with the given that you are able to do them like the person on screen (modification in spite) Hell, Caroline Girvan even has a full 30 minutes burpee hiit workout and i am like 👁‍🗨👄👁‍🗨 N O P E xD

[@JustinaErcole]

Thank you so much! Some people love them, but others don't. And I don't think we should do any movement that doesn't feel right to us :)

[@katjakaflingwichmann5118]

Love your videos Justina 🙌 I have a question not specifically related to burpees, but related to finding a mat that doesn’t glide all over the floor, what should I be looking for?

[@JustinaErcole]

Thanks for watching! As far as mats go, it really depends on your floor. Typically the big cushy mats will be more slippery, and thinner ones stay in place more. Hope that helps!

[@katjakafling4482]

@@JustinaErcole 🙌 there’s my problem. Mat is too cushy! Will look for thinner. Keep your videos coming. So informative and with a great sense of humor ☺️🙌🥳

[@robynblocker5356]

Why are burpees hard? Because I usually work out on a belly full of nothing but coffee, and wowww, does it slosh around during burpees.

[@JustinaErcole]

😂😂😂

[@chasitymoore9650]

Functional use of burpee... when you look for the remote that slide under the couch?

[@JustinaErcole]

Ha! Love that! But I don't think anyone is looking that quickly :)

[@wurdnurd1]

Trying to think of a situation where you would need to jump up, squat down, sprawl out, jump back up... ZOMBIES. THE ANSWER IS *ALWAYS* ZOMBIES. That being said, I've never been able to do burpees. Maybe if we did them in the 90s, I would have been able to, but I busted both of my knees in the mid-2000s, and now have a busted rotator cuff...soooo....yeah, that's a no from me dawg.

[@JustinaErcole]

Hahahaha zombies yes!

[@augustrose5]

Burpees and plank jacks are exercises that make me cringe; a plank is alright but then moving the legs back and forth along with it, oh no. Thank you so much for the alternative exercises!!

[@JustinaErcole]

Glad you enjoyed!

[@ryandeffley7652]

Burpees are my nemesis and seriously never get any easier. 🤣 Three times per week I will do 50 strict pullups and then do 100 pushup burpees after broken down into 10 sets of 10. I only allow 30-60 sec rest between sets. Aside from that I do hill sprints on two other days per week and walk 15-20K steps Mon-Sat to be generally active. This regiment has helped me maintain a lean muscular physique. 👍

[@JustinaErcole]

Love that you found something that works for you!

[@ryandeffley7652]

@@JustinaErcole - I think goals change with age. I did recreational powerlifting from 15 to 30. But I hated being fat and having no fitness. So starting at 30, I dropped 70lbs over one year and switched to more of a calisthenic and conditioning approach. I built such a strong base from all those years of powerlifting that calisthenics maintain upper and hill sprints keep my legs jacked. Now at 40 I honestly don't give AF about raw "gym strength" anymore and care more about longevity. That's why I give you props for taking more of a longevity approach with your PT. I'm the same way with my clients too. 👍

[@jennynesheim5963]

I hate burpees, and now I know at 60, I will never do this again.... thank you 🙏

[@JustinaErcole]

If you don’t like it, don’t do it! :)

[@kellibaker6592]

I love burpees. But I am a veteran so that may be why 😂

[@JustinaErcole]

That’s great that you found something you love!

[@gabriellebeau6179]

I alwaaaays hurt myself when I do burpees

[@amandacosta5373]

I never feel it when I do ice skaters, what am I doing wrong?

[@JustinaErcole]

What do you hope to feel? I consider these an endurance exercise, so its main purpose is to spike the heart rate.

[@dionnasoares8332]

I can't believe someone grew up with the name Burpee. No one he developed such an excruciating exercise. I love skaters!

[@JustinaErcole]

hahaha yeah it made me giggle when I realized it was someone's actual name :)

[@raakheejaswal3890]

Do we have to do all alternates or just any one?

[@JustinaErcole]

Hey! I’m not understanding your question, is there another way you can phrase it?

[@raakheejaswal3890]

@@JustinaErcole instead of burpees , do I do one of the alternative move or all of the moves. Or a combination of the a,ternate moves for burpees

[@josephroa4475]

My old hips don't like burpees at all. I can do them, but I pay for it the next couple of days. Skaters no such issues.

[@JustinaErcole]

Good call! If it doesn’t feel good, don’t do it :)

[@fayea78]

I hate burpees!!! never doing them cos it's bad for the back.

[@JustinaErcole]

Amen!

[@A.m.n09]

Can you review growingannanas channel?

[@JustinaErcole]

I’ll look into it!

[@A.m.n09]

Thanks :)

[@burymebelowawillowtree9243]

I really don’t like burpees. Feels unnatural, uncomfortable and clumsy.

[@JustinaErcole]

And that’s a great reason to not do them :)

[@annalisabrown6138]

oh, so it's a military move... it all makes sense lol

[@JustinaErcole]

lol right?!

[@easypeasy7584]

Beachvolleyball 😄. When you try to play the ball that's too far away you jump to the spot and try to dig the ball. You land in the sand with your body fully extended. And since you have to be ready for attack you need to push yourself up really quick. Your partner sets the ball and you have to sprint to the point where you attack and you need to jump really high for this. There is not much time between digging the ball, pushing yourself up and attacking. So I guess doing EMOM Burpees would be useful for Beachvolleyball. I have actually always disliked burpees but I never thought bout them being functional for Beachvolleyball, which I played on a regular basis before pandemic hit. So I should not skip them on all the workouts I do. Usually I replace them with jumping jacks. However this is an example from sports and in everyday life you dont need to be good at burpees at all 🤣.

[@JustinaErcole]

Oh yesss! That's a really good one!

[@easypeasy7584]

@@JustinaErcole 😁 .. lately I have finally managed to land on my feet and not my toes so I am considering incorporating more burpees. But you need a core of steel in order to not put your spine at the risk of injury. And as time progresses one tends to Start slouching and that's where things are getting rough. That's why I have been very hesitant doing more than 5 or 6 in a row (I'd consider myself still a beginner).

[@skyea3843]

First of all , burpees strengthen your whole body helping you to built cardiovascular and muscular strength and endurance. Secondly, in a situation of a fall it can help you not get hurt because of muscle memory and obviously strength that you have build. No hate I just disagree with the whole "it's a useless exercise " mentality. Just because it's intense and you can't take it it doesn't mean that you don't need to do them, you should just start with easier versions of it or easier exercises to build gradually that strength and endurance. Sending love 💞

[@JustinaErcole]

Hey Skye, we can agree to disagree. But it also doesn’t seem like you watched the video. I never said “it’s a useless exercise.” I said that most people haven’t mastered each individual component of a burpee and shouldn’t put them together until they have.

[@skyea3843]

@@JustinaErcole we agree then we just said the same thing differently💞

[@electrajones5462]

Not loving the music. Distracting from your info. 👎

[@JustinaErcole]

Noted!

[@peteoverton6069]

She could of just shortened the video length by saying im to lame.

[@JustinaErcole]

And you could have used better grammar, but I guess no one’s perfect.

[@peteoverton6069]

@@JustinaErcole not sure what the worst imperfection is though, failing to understand grammar or using it as a tactless defender. Do 50 straight unbroken burpees, show me that you are not lame.