How to Do Perfect Burpees: A Comprehensive Guide
When it comes to high-intensity interval training (HIIT) and full-body workouts, burpees are a staple exercise that challenges your strength, endurance, and cardiovascular fitness. However, executing a perfect burpee can be a bit tricky if you’re not familiar with the proper form. In this article, we’ll guide you through the steps to perform a perfect burpee, ensuring you get the most out of this effective exercise.
1. Start in a standing position
The first step in performing a perfect burpee is to begin in a standing position. Stand with your feet shoulder-width apart and your arms by your sides.
2. Lower into a squat
Next, lower into a squat by bending your knees and hips. Keep your back straight and your feet flat on the ground. As you lower down, extend your arms in front of you to help maintain balance.
3. Kick your feet back
From the squat position, kick your feet back into a plank position. Your body should form a straight line from head to heels. Keep your elbows close to your body and your palms flat on the ground.
4. Perform a push-up
Once you’re in the plank position, lower your body down to perform a push-up. Keep your body in a straight line and bend your elbows to lower your chest towards the ground. Avoid letting your hips sag or arch your back.
5. Return to the plank position
After completing the push-up, push back up to the plank position. This is the transition phase between the push-up and the next movement.
6. Jump up and extend your arms
From the plank position, jump up as high as you can, extending your arms overhead. This movement should be explosive and help you build explosive power.
7. Return to the starting position
Finally, lower back into the squat position and then stand up to return to the starting position. Repeat for the desired number of repetitions.
Proper form is key to performing a perfect burpee. Here are some tips to keep in mind:
- Keep your movements smooth and controlled throughout the exercise.
- Avoid bending your knees excessively while performing the push-up, as this can put unnecessary stress on your knees.
- Focus on keeping your core engaged throughout the exercise to maintain stability and prevent injury.
- Ensure that your feet land softly when you jump up, as this can help reduce the risk of injury.
By following these steps and tips, you’ll be well on your way to performing a perfect burpee. Incorporate burpees into your workout routine to challenge your body and improve your overall fitness.
