Burpees Everyday / Lose Weight / Burpee Transformation / Outdoor Cardo without Weights
Can't go to the Gym. You don't have any weights. You can't leave your house. I have the answer for you Burpees. Burpees are the best exercise for a full body workout. Maximum weight loss and cardio workout.
Burpees are one of the few equipment-free exercises that work your entire body and give you a great cardiovascular workout. However, they can be challenging if you've never done one before. Start by learning how to do a basic burpee, or try a modified burpee for a beginner's option. Once you master the basics, try a variation that will increase the intensity of your burpees. No matter what your fitness level or goals, incorporating burpees is a great way to amp up your results!
Stand with your feet shoulder-width apart. Hold your arms at your sides and stand with your knees straight. Also, make sure to tighten your abs, keep your back flat, and squeeze your buttocks at the start of each burpee.[1]
Check your position in a mirror or ask a personal trainer for feedback if you are doing burpees at the gym.
Bend at your hips and knees to lower yourself into a squatting position. Hinge forward with your hips and bend your knees slightly to bring your body down lower to the floor. Keep your back straight and your arms in close to your body as you do this.
Place your hands on the floor in front of you. Keep your hands close together so they are directly under your shoulders when you place them on the ground. Hold your arms out straight, but don't lock out your elbows.
Kick your feet back so that you are in the plank position. Jump both feet back behind you at the same time and position them about shoulder-width apart. Keep your hands planted firmly on the ground to support your body as you do this.
Check your position in a mirror once you are down on the floor. Your body should be in a straight line from your head to your feet. If your hips and butt are elevated above the rest of your body, lower them slightly.
Variation: If you're new to burpees and you cannot get all the way down into a straight plank position, it's okay to keep your butt up in the air.
Drop all the way down to the floor. Once you are in the plank position, carefully lower your chest all the way down to the floor. Keep your hands flat on the floor with your elbows up in the air and your arms close to your body.
Press up with your arms and jump your feet forward. Keep your hands flat on the ground and push off from the ground with your hand as you hinge forward at the hips and jump your feet towards your chest. Do this in 1 smooth motion.
Do 15 repetitions to complete 1 set of burpees. If you are a beginner, you might want to start off with doing 5 burpees in a row. Or, you can do 15 burpees for a set, and then do 2 to 3 more sets during your workout.
Another option is to time yourself doing burpees, such as for 30 seconds. As you get stronger, you can do burpees for longer stretches
Trying a Simplified Burpee for Beginners
Stand with your feet shoulder-width apart. Look straight ahead and plant your feet firmly on the ground while holding your arms loosely at your sides. Keep your back straight, your buttocks tight, and your abs engaged.[8]
Look in a mirror to check your position
Squat down and touch the floor with your hands. Hinge forward at your hips, stick out your buttocks, and bend your knees to lower yourself into a squat. Then, bend forward even more and place your hands on the floor in front of you. Keep your hands about shoulder-width apart.
If you don't want to get down on the floor to do a burpee, you can also place your hands on a sturdy chair or bench. Make sure that it will not slip when you push on it.
Walk your feet back so that you are in push-up position. Step backwards with 1 foot at a time until you are in a pushup position. Keep your hands firmly planted on the ground and your feet about shoulder-width apart.
Try to get your back straight so your body is in a straight line from head to feet.
Stand up by walking your feet forward and pushing off the ground. Step your feet back in towards your chest until you are in a low squat position with your hands on the ground. Then, push off the ground with your hands and slowly rise up to standing again. You should finish the exercise in the same position that you started in.
Repeat this exercise 5-10 times or more if you like.
You can also time yourself doing the exercise and do as many as possible in 30 seconds.
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