CrossFit: how to do burpees as a beginner?

You’ve been tempted by CrossFit, or at least thinking about adding a few exercises to your current workout routine. You’ve always heard that burpees are an all-in-one exercise that works the whole body. But as a beginner, you have no idea where to start. This article walks you through the steps of a basic burpee, a few variations and the points to watch out for. Here’s everything you need to know about how to do burpees, even when you’re just starting out!

What are burpees?

The burpee, named after its creator Royal H. Burpee, an American physiologist, is a strength and aerobic exercise. It was originally developed by the researcher to assess athletes’ physical fitness, both from a muscular standpoint (burpees engage every muscle in the body) and from a cardiovascular and respiratory perspective, as the exercise is extremely demanding in terms of cardio. Because it takes a lot of energy while working the whole body, it didn’t take long for fitness coaches, particularly in CrossFit and HIIT, to adopt it and build it into their training programmes.

Burpees consist of a sequence of classic fitness positions performed at a fast pace. They combine a plank, a squat and a jump with your legs apart. They simultaneously engage the upper body (arms and shoulders), the lower body (thighs and glutes) and the core. That’s why they’re often described as a complete exercise, one that can complement strength training aimed at building lean muscle. Beyond the physical challenge, they also take a fair bit of willpower. If you’re a beginner, you can build up to the movement gradually, starting with the basic version.

What are the different steps to doing burpees as a beginner?

Want to give burpees a go but not sure where to start? No need to worry! The sequence is easy to break down, even as a beginner. Here’s how it goes:

1. Bend your legs and place your hands on the floor: simply crouch down, a bit like a frog.
2. Kick both legs back into a plank position, with your arms straight and your hands on the floor, as in a core exercise.
3. Bring both legs forward to return to a squat position, with your knees bent and your hips pushed back.
4. Jump up with your arms raised and your legs apart.

You can repeat this sequence several times, for example in a few sets of around 10 burpees, depending on your level.

Are there variations of burpees?

As a beginner, you’ll start by mastering the “basic” burpee — the sequence described above. But once you’ve got it down, you can add extra steps to make it more challenging. These are known as variations, and there are plenty of them!

• Variation 1: Burpees with push-ups. Simply add one or more push-ups at the second step (plank position).
• Variation 2: “Old School” burpees. In the plank step, add a small leg jump-out and a push-up.
• Variation 3: “Dead Man” burpees. Instead of holding a plank, you lie flat on your stomach. Getting back up into the next movement is much harder, as you lose all momentum…
• Variation 4: Burpees + Lunges. Instead of finishing the sequence with a jump, perform two jumping lunges.
• Variation 5: Burpees with added weight. This involves adding extra load to your body, such as ankle weights or a weighted vest, to increase the intensity of the exercise.
• Variation 6: “Tuck Jump” burpees. Instead of a standard jump at the end of the sequence, perform a tuck jump: jumping with your knees pulled up towards your chest and your hands tapping your knees.
• Variation 7: “One Leg” or “One Arm” burpees. In the plank (or plank + push-up) step, perform the movement on one leg or one arm, or alternate between sides. A very demanding balance and coordination challenge.
• Variation 8: Burpees + Mountain Climbers. Perform a few mountain climbers in the plank step to work your core even harder.
• Variation 9: Burpees with clap push-ups. In the plank step, perform a clap push-up. What’s that? Simply a very explosive push-up where you push up with enough force for your hands to briefly leave the floor, clapping them together before landing.
• Variation 10: Cobra burpees. A variation inspired by yoga: in the plank step, move into the Cobra pose, with your legs extended, hips on the floor, arms straight, chest open and gaze lifted upwards.

There are many more burpee variations out there, some more beginner-friendly than others — but they all share one great advantage: keeping your workout routine fresh and dynamic!

What are the limitations of burpees?

Some fitness coaches are not particularly keen on burpees. They sometimes see them as tough on the body, given their rather intense nature. Burpees can indeed put a lot of strain on certain parts of the body, particularly the joints (wrists, front of the shoulder, knees, ankles). These coaches recommend working each muscle group separately instead, to reduce the strain:

• Push-ups to strengthen the arms,back and shoulders.
• Squats and lunges for the glutes and thighs.
• Crunches for the abs.
• Skipping rope or step for cardio.

As a beginner, now you know what to expect: with or without burpees, regular exercise can find its place in your routine. Choose the exercises and the pace that suit your level.

Frequently asked questions

How do you do burpees as a beginner?

Start without the jump or the push-up: squat down, place your hands on the floor, step your legs back one at a time into a plank, come back the same way, then stand up. Do a few slow reps while keeping your back braced, and add the jump once the movement feels smooth.

What is a basic burpee?

It is the simplest version of the exercise, with no push-up or added weight: you go from a squat into a plank, return to the squat, then jump, all in one continuous movement. Variations with push-ups, lunges or tuck jumps build on it once you have mastered this movement.

Are burpees suitable for beginners?

Yes, as long as you work at your own level: warm up first, focus on good form rather than the number of reps, and take breaks between sets. If you have pain in your wrists, shoulders or knees, or a heart condition, ask your doctor for advice before you start.

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Useful categories: Fitness.

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