by Gemma Delaney

Be it your fitness trainer or a group class instructor, you might squirm when they unleash the classic burpee— a four-point exercise routine dreaded yet awesomely effective. However, the benefits are worth the sweat and moans; enhancing your full-body strength, agility, and heart rate.

Renowned health. Coach Keith Robins, a regular personal training expert at premiere fitness clubs, iterates that, despite its reputation, the burpee is much more than a punitive measure. It’s a power-packed, calorie-bursting workout that challenges your entire physique, from limbs to core.

The exercise notoriously couples strength training and cardio, honing overall physical fitness, dexterity, and mental resolve. However, managing its distinct stages simultaneously involves considerable mental agility. “Think, plunge, leap out, leap in, and burst upwards”, advises Robins. You’ve got this!

Steps to Conquer the Perfect Burpee

1. From a standing position, bend into a squat, hands flanking feet, knees tucked in.
2. Leap backwards into a plank. Align shoulders over hands, engage core, maintain a straight line from shoulder to foot.
3. Jump feet towards hands followed by a straight upward leap, raising your arms overhead.
4. Landing softly, squat down with hands by your feet. Jump feet back into the plank. This completes one repetition.

Tips to Master the Burpee Technique

• Prevent hips from touching the floor when flinging feet into the plank, by engaging your abs.
• The burpee places considerable stress on ankles, knees, and wrists. A thorough warm-up is crucial.
• Keep knees and legs together while hopping feet in and exploding into the jump. Ensure knees nestle between hands.
• Maintaining sight straight ahead while standing up keeps your chest up and hips open.
• If complexity daunts you, initiate by stepping instead of jumping during the exercise.
• Practice a soft landing post jump, to protect knees and back from hard impact.

Stay committed. Stay healthy. And sway to the rhythm of the burpee!

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