Tip 133: Do burpees with good technique

Burpees are one of the most effective exercises for working the entire body—they combine strength, endurance, and cardiovascular fitness. But, like any exercise, burpees only provide real benefits if performed correctly.

💡 Why should you do burpees?

• They work the whole body (chest, arms, legs, core).
• They increase calorie expenditure quickly.
• They improve coordination and agility .
• They are ideal for home workouts as they do not require equipment .

✔️ Step by step technique

1. Starting position : Start standing with your feet shoulder-width apart.
2. Squat : Bend down and place your hands on the floor.
3. Backflip : Kick your feet back into a plank position.
4. Push-up (optional) : Do a push-up, keeping your body aligned.
5. Forward jump : Bring your feet back to your hands.
6. Final jump : Jump upwards with arms outstretched.

❌ Common mistakes to avoid

• Let your back drop during plank or push-up (prevents lower back injuries).
• Landing hard after the jump (uses knees as shock absorbers).
• Speed without control — fewer repetitions with good technique are better.

🏋️♀️ Workout suggestion

Do 3 rounds of:

• 10 burpees
• 20 squats
• 30 seconds of plank

⏱️ Rest 1 minute between rounds.

✅ Conclusion

Mastering the burpee technique makes all the difference. It's not just about doing it for the sake of it—it's about doing it well! Start slowly, focus on form, and progress gradually. If you incorporate burpees into your workouts regularly, you'll notice improvements in your strength, endurance, and overall fitness.

📚 Related articles

• Tip 101: The importance of warming up before training
• Full-body workout at home — no equipment required
• 5 exercises to burn fat at home