Introduction
Burpees are one of the most effective full-body exercises for strength, endurance, and fat loss. However, many beginners struggle with proper form and stamina when first attempting burpees.
This guide will provide a step-by-step breakdown of burpees, modifications for beginners, and a structured workout plan to help you build strength and confidence. Whether you’re looking for a beginner burpee workout routine or easy burpee modifications, this article has you covered.
1. What Are Burpees & Why Should Beginners Do Them?
A burpee is a dynamic, full-body exercise that combines a squat, push-up, and jump into one movement. It’s popular in HIIT workouts, weight loss programs, and functional training due to its ability to burn calories, improve endurance, and strengthen muscles.
Benefits of Burpees for Beginners
✅ Burns Calories – Engages multiple muscle groups, making it an efficient calorie-burning exercise.
✅ Improves Cardiovascular Fitness – Increases heart rate and endurance.
✅ Builds Strength – Targets legs, core, arms, and shoulders.
✅ No Equipment Needed – Can be done anywhere, making it a versatile exercise.
✅ Boosts Coordination & Agility – Improves movement efficiency and control.
2. How to Do Burpees Correctly for Beginners (Step-by-Step)
Learning the correct form is essential to avoid injury and maximize effectiveness. Follow these step-by-step burpees for beginners instructions:
Basic Burpee (Beginner Version)
1️⃣ Start Position – Stand with feet shoulder-width apart, arms at your sides.
2️⃣ Squat Down – Lower into a squat, placing hands on the floor in front of you.
3️⃣ Step or Jump Back – Extend your legs backward into a plank position.
4️⃣ Perform a Push-Up (Optional) – Lower your chest to the floor (beginners can skip this step).
5️⃣ Return to Squat – Step or jump your feet back to the squat position.
6️⃣ Jump Up (or Stand Up) – Explode upwards into a jump or simply stand up.
🔹 Tip: Move slowly at first to maintain good form before increasing speed.
3. Best Burpee Variations for Beginners
If the standard burpee is too challenging, try these beginner-friendly burpee exercises:
1. Half Burpee (No Push-Up, No Jump)
- Skip the push-up and the jump—simply step back to a plank and return to standing.
- Perfect for absolute beginners or those with joint issues.
2. Incline Burpee
- Place your hands on an elevated surface (like a bench) instead of the floor.
- Reduces the intensity on the arms and shoulders.
3. Step-Back Burpee
- Instead of jumping your feet back, step them back one at a time.
- Easier on the knees and lower back.
4. Slow-Mo Burpee
- Perform each movement at a slow and controlled pace to build strength.
5. Chair-Assisted Burpee
- Hold onto a sturdy chair while performing the burpee to improve balance.
🔹 Tip: Start with the easiest variation and progress as your fitness improves.
4. Common Burpee Mistakes & How to Fix Them
Even beginners can avoid injury by correcting these common burpee mistakes:
| Mistake | How to Fix It |
|---|---|
| Landing Too Hard | Land softly on your feet to protect your joints. |
| Hips Sagging in Plank | Engage your core and keep your back straight. |
| Not Engaging Core | Tighten your core to maintain stability. |
| Rushing the Movement | Focus on form before speed. |
| Skipping Warm-Up | Always warm up to avoid injury. |
5. Beginner Burpee Workout Routine
Here’s a beginner-friendly burpee workout that gradually increases in difficulty:
Burpee Progression Plan (4 Weeks)
| Week | Workout | Rounds |
|---|---|---|
| Week 1 | 10 Half Burpees | 3 Rounds |
| Week 2 | 10 Incline Burpees + 5 Step-Back Burpees | 3 Rounds |
| Week 3 | 10 Slow-Mo Burpees + 10 Regular Burpees | 3 Rounds |
| Week 4 | 15 Regular Burpees + 10 Jump Burpees | 3 Rounds |
💡 Tip: Perform the workout 3–4 times per week for best results.
6. Easy Burpee Modifications for Beginners
If you struggle with knee pain, wrist discomfort, or low endurance, try these adjustments:
For Knee Pain
✅ Skip the jump at the end.
✅ Use a step-back instead of a jump-back.
For Wrist Pain
✅ Perform burpees on dumbbells or parallettes to keep wrists in a neutral position.
✅ Use a bench or chair for an incline version.
For Low Endurance
✅ Take a longer rest between sets.
✅ Do fewer reps with perfect form rather than rushing.
7. FAQ: Everything You Need to Know About Burpees for Beginners
1. Are burpees good for beginners?
Yes! Beginners can start with modified burpees and gradually progress to full burpees.
2. How many burpees should a beginner start with?
Start with 5–10 burpees per round and complete 2–3 rounds. Increase as you build strength.
3. Can burpees help with weight loss?
Yes! Burpees are a high-calorie-burning exercise that boosts metabolism and burns fat.
4. Should I do burpees every day?
It’s best to alternate burpees with other exercises to prevent burnout and allow muscle recovery.
5. How long does it take to get good at burpees?
With consistent practice (3–4 times per week), most beginners improve within 4–6 weeks.
8. Conclusion
Burpees are a powerful full-body exercise that can help beginners build strength, endurance, and burn calories efficiently. With proper technique and beginner-friendly modifications, anyone can start incorporating burpees into their fitness routine.