The burpee is an awesome exercise to increase cardiovascular health for all fitness levels. If you have any low back, wrist, or ankle pain you should speak to a Certified Personal Trainer or physical therapist before performing any burpees. Also be sure to choose the right progression for your fitness level. Beginner exercisers should start by using a box or something to lean on. As you progress, you should challenge yourself by switching to the next progression.
- Beginner: Perform 1-2 sets of 10-12 repetitions with a 60-second rest between each set.
- Intermediate: Perform 2-3 sets of 10-12 repetitions with a 45-second rest between each set.
- Advanced: Perform 3-4 sets of 10-12 repetitions with a 30-second rest between each set.
Intro to burpees
Box burpees (beginner – intermediate)
Floor burpees (intermediate – advanced)