Build Full Body Strength with Beginner Burpees

Beginner Burpees

Rep Range

Time Based

Hints

Starting in a standing position with feet shoulder-width apart sets a stable foundation for the movement. Your posture should be upright, with your core engaged. Initiate the exercise by bending your knees and hinging forward at the hips, lowering your torso towards the ground. Keep the spine neutral and the core engaged, ensuring that your back remains straight and not rounded. Place one hand on the ground, followed by the other, so they are shoulder-width apart. This provides a solid base of support as you transition into the next phase of the exercise. Begin walking your hands out in front of you. Your weight should be evenly distributed between your hands as you walk them forward, extending your body into a plank position. In the plank, your body should form a straight line from head to heels, with the core engaged and the shoulders directly above the wrists. Reverse the movement by walking your hands back towards your feet. Keep your core engaged and your movements controlled. Once your hands are close to your feet, push through your legs and rise back to the starting position. This variation of the burpee is excellent for those new to the exercise or looking for a low-impact version. It offers a full-body workout, emphasizing the core, shoulders, and legs while minimizing the stress on the joints.

Common Mistakes

Ensure that your hips do not sag or lift too high when in the plank position. Both can strain the lower back and reduce the effectiveness of the core engagement. When walking the hands out and back, maintain a steady pace and avoid rushing, which can lead to loss of balance or improper form.

Breathing

Inhale as you bend your knees and lean forward. Hold your breath briefly as you walk your hands out into the plank. Exhale as you establish your plank position. Inhale again while walking your hands back towards your feet, and exhale as you rise to a standing position. Maintaining a rhythmic breathing pattern supports stability and ensures your muscles are adequately oxygenated throughout the movement.

Muscle Focus

Primary Focus Area

Cardiovascular System

Secondary Focus Area

Lower Body, Core, Shoulders, Chest, Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae