{"id":19668,"date":"2023-08-29T01:00:00","date_gmt":"2023-08-29T01:00:00","guid":{"rendered":"https:\/\/www.fitfatherproject.com\/?p=17903"},"modified":"2023-11-02T02:28:41","modified_gmt":"2023-11-02T02:28:41","slug":"how-to-do-burpees","status":"publish","type":"post","link":"https:\/\/www.fitfatherproject.com\/how-to-do-burpees\/","title":{"rendered":"Burpees: The Techniques, Variations, and Benefits of This Fantastic Full-Body Workout"},"content":{"rendered":"<span class=\"su-dropcap su-dropcap-style-simple font-size: 15px\" style=\"font-size:2.5em\">E<\/span>verybody knows about burpees. And, you may think you know how to do burpees &#8230; but you might be wrong!<img fetchpriority=\"high\" decoding=\"async\" class=\"alignright wp-image-20499 size-medium\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/02\/burpee-300x214.png\" alt=\"burpee workout plans for men over 40\" width=\"300\" height=\"214\" srcset=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/02\/burpee-300x214.png 300w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/02\/burpee.png 350w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>There are fine form points you need to be aware of when doing burpees, and sometimes they are overlooked.<\/p>\n<p><strong>Burpees are one of those exercises you must have in your workout program, as they are hugely effective at burning a ton of calories, and they work almost every muscle in your body!<\/strong><\/p>\n<p>Burpees are made up of three basic exercises, which are the squat thrust, the plank, and the squat jump. Some variations also throw in a push-up too.<\/p>\n<p>As you will see from the step-by-step guide below, you start in a plank position, do a squat thrust, explode up into a squat jump, then go back to the plank.<\/p>\n<p>You can do these for a time limit or have a set number of reps to complete.<\/p>\n<p style=\"text-align: center;\"><em>Check out this video tutorial to learn how to do burpees the right way.<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\"https:\/\/www.youtube.com\/embed\/FYLIwSjlQog\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h3 style=\"text-align: left; color: #aa0000;\"><\/h3>\n<h2>How To Do Burpees: A Step-By-Step Guide<\/h2>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/39.png);\">\n<ul>\n<li>Set yourself into a push-up\/plank position, holding your core strong, your back flat, and your hands under your shoulders.<\/li>\n<\/ul>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/40.png);\">\n<ul>\n<li>Breathing in, jump your toes forward so they land between your hands.<\/li>\n<\/ul>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/41.png);\">\n<ul>\n<li>Breathing out, explode upwards through your toes, and perform a squat jump, making sure to land lightly on your toes.<\/li>\n<\/ul>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/42.png);\">\n<ul>\n<li>Place your hands back onto the floor and kick your legs back, so you move back to the start position, in a push-up\/plank position.<\/li>\n<\/ul>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/43.png);\">\n<ul>\n<li>Repeat steps 2-4 until you have completed reps for the full-time limit, or have completed the prescribed number of reps for your set.<\/li>\n<\/ul>\n<\/li><\/ul>\n<p><span style=\"font-weight: 400;\"><div class=\"su-note border-color border-style\"  style=\"border-color:#e1deb3;\"><div class=\"su-note-inner su-u-clearfix su-u-trim\" style=\"background-color:#fbf8cd;border-color:#ffffff;color:#000000;\"><strong>Pro Tip:<\/strong> We recommend starting with 3 rounds of 20 reps, or as many as you can in 30 seconds.<\/div><\/div><\/span><\/p>\n<p><span style=\"font-weight: 400;\"><div class=\"su-note border-color border-style\"  style=\"border-color:#e1deb3;\"><div class=\"su-note-inner su-u-clearfix su-u-trim\" style=\"background-color:#fbf8cd;border-color:#ffffff;color:#000000;\"><strong>Want more?<\/strong> To learn more exercises that you can use in your training, visit our complete exercise library on the <a href=\"https:\/\/www.youtube.com\/@Fitfatherproject?utm_source=blog-post&utm_medium=text-link&utm_term=how-to-do-burpees&utm_content=&utm_campaign=ff30x\" target=\"_blank\" rel=\"noopener noreferrer\">Fit Father Project YouTube Channel<\/a>.<\/div><\/div><\/span><\/p>\n  \n  <div class=\"bottom-box author-box-wrap auth4\">\n    <div class=\"author-info\">\n        \n    <div class=\"author-img\"><div class=\"a-thumb\"><img alt='' src='https:\/\/secure.gravatar.com\/avatar\/3781f709396cfe44111ae4cadbeab36e4340860b6b5f0ba7240e5cd65d014d8d?s=150&#038;d=mm&#038;r=g' srcset='https:\/\/secure.gravatar.com\/avatar\/3781f709396cfe44111ae4cadbeab36e4340860b6b5f0ba7240e5cd65d014d8d?s=300&#038;d=mm&#038;r=g 2x' class='avatar avatar-150 photo' height='150' width='150' \/><\/div><\/div>\n        \n    <div class=\"author-details\">\n        <h3>Stuart Carter, <span class=\"ajob\">Dip. PT, Precision&nbsp;Nutrition&nbsp;1 <br>C.O.O., <a href=\"https:\/\/www.fitfatherproject.com\/\">The Fit Father Project<\/a><\/span><\/h3>\n   <h3><\/h3>\n      <\/div>\n        <\/div>\n    \n      <div class=\"clear\"><\/div>\n    <div class=\"author-desc\"><p>Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.<\/p>\n<p>Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.<\/p>\n<p>After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves\u2026 Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.<\/p>\n<\/div>\n        <!--<div class=\"author-nickname\"><strong><u>Brotherhood Nickname:<\/u><\/strong> <\/div>-->\n            <!--<div class=\"author-rights\"><strong><u>Bragging Rights:<\/u><\/strong> <\/div>-->\n      <\/div>\n\n  \n  <div class=\"sales-box-wrap\">\n     <h2>Here\u2019s How Busy Guys 40+ Are Building Age-Defying Muscle And Strength\u2026 Working Out Just 3 Hours Per Week...<\/h2>\n     <p>This proven <strong>\"Old School Muscle Program For Guys 40+\"<\/strong> combines the \u201cold school\u201d bodybuilding secrets with the \u201cnew school\u201d science\u2026 to produce muscle & strength building results fast.<\/p>\n\n     <p>Only for guys 40+ who want to build muscle.<\/p>\n     <p>If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you\u2019ve been looking for\u2026<\/p>\n      \n      <div class=\"sales-img\"><a href=\"https:\/\/store.fitfatherproject.com\/products\/old-school-muscle-osm?utm_source=site&utm_medium=banner&utm_term=how-to-do-burpees&utm_content=OSM Banner&utm_campaign=osm\" target=\"_blank\" rel=\"noopener noreferer\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/05\/old-school-muscle-sales-box.png\" alt=\"\"><\/a><\/div>\n      <div class=\"sales-title\">\n          Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:\n      <\/div>\n      \n      <ul>\n          <li>Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:<\/li>\n\n          <li>The 9-Week Muscle Building Program \u2013 safe, joint-friendly exercises<\/li>\n\n          <li> VIP Accountability Coaching \u2013 our Fit Father Team will personally walk you to success, step-by-step.<\/li>\n      <\/ul>\n      \n      \n      \n      <!--<a href=\"\/old-school-muscle-program\/\" target=\"_blank\" rel=\"noopener noreferer\">See the Old School Muscle (OSM) Program overview here. You\u2019ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength \u2013 the smart & sustainable way.&nbsp;\u00bb<\/a>-->\n      <a href=\"https:\/\/store.fitfatherproject.com\/products\/old-school-muscle-osm?utm_source=site&utm_medium=banner&utm_term=how-to-do-burpees&utm_content=OSM Banner&utm_campaign=osm\" target=\"_blank\" rel=\"noopener noreferer\">See the Old School Muscle (OSM) Program overview here. You\u2019ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength \u2013 the smart & sustainable way.&nbsp;\u00bb<\/a>\n      \n      \n      \n<\/div>\n  <!--<div class=\"sales-box-wrap\">\n    <div class=\"sales-title\">If you\u2019re interested in a completely laid out \u201cdone-for-you\u201d muscle building program - designed especially for you as a busy man over 50\u2026<\/div>\n    <div class=\"sales-img\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2015\/10\/old-school-250cover.png\" alt=\"\"><\/div>\n    <div class=\"sales-content\">\n      <p>Then I\u2019d recommend you read the program overview letter for our <a href=\"\/old-school-muscle-program\/\" target=\"_blank\" rel=\"noopener noreferer\">Old School Muscle Program<\/a> (OSM).<\/p>\n      <p class=\"sales-list-title\">Inside OSM, you'll receive:<\/p>\n      <ul>\n        <li>The simple & delicious Muscle Building Meal Plan<\/li>\n        <li>The awesome Old School Muscle workout plans<\/li>\n        <li>Full Muscle Gain supplement guide<\/li>\n        <li>Key accountability steps to help you through your journey<\/li>\n      <\/ul>\n      <a href=\"\/old-school-muscle-program\/\" target=\"_blank\" rel=\"noopener noreferer\">Read the Old School Muscle Program overview letter here to see how our plan can help you gain lean, solid muscle and keep you training safely and effectively... whatever your age!<\/a>\n    <\/div>\n  <\/div>-->\n\n  \n<p>*Please know that weight loss results and health changes\/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice &#8211; simply very well-researched info on how to do burpees.<\/p>\n","protected":false},"excerpt":{"rendered":"<div style=\"display:none;\" class=\"postcatlist\"><a href='https:\/\/www.fitfatherproject.com\/tag\/fitness\/'><span>fitness<\/span><\/a>, <a href='https:\/\/www.fitfatherproject.com\/tag\/tutorials\/'><span>Tutorials<\/span><\/a><\/div>\n<p>Use this video tutorial and exercise guide to learn how to do burpees the right way \u2014\u00a0safely and effectively.<\/p>\n","protected":false},"author":4,"featured_media":35319,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"video","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"footnotes":""},"categories":[8556,8594,54],"tags":[8595,55],"class_list":["post-19668","post","type-post","status-publish","format-video","has-post-thumbnail","hentry","category-exercise","category-fitness","category-tutorials","tag-fitness","tag-tutorials","post_format-post-format-video"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.7 (Yoast SEO v26.7) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Do Burpees [Are You Doing Them Wrong?]<\/title>\n<meta name=\"description\" content=\"Use this video tutorial and exercise guide to learn how to do burpees the right way \u2014\u00a0safely and effectively.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, 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