In the UK, Burpees generally consist of a two footed squat thrust, followed by either a stride jump (easier) or a star jump. In the US, most people add a push up to the movement, making it more of a complete total body exercise movement. Try the easier version, then once you can perform 20 burpees, add in the push up after you have performed the squat thrust phase.

Start the burpee by performing a single 2 footed squat thrust, followed by a single star jump in a smooth fluent movement, then lower back down to repeat both movements again.


The exercise can be made easier by simple standing in the final phase of the movement, rather than jumping up into a star jump position.

Avoid dropping to hard to the floor, as this can damage your wrists, aim to perform burpees on either grass or other soft surface / exercise matt.

Increase the burpee difficulty both firstly adding in push ups, then also perform a push up where you fully lower your chest to the floor, then raise your hands off the floor for a split second, prior to pushing back up into the burpee sequence.

This is a very hard exercise, and should only be performed by persons with a good level of fitness and are injury free.

Stretch and Warm Up before you commence any exercise and aim to finish with some good stretching to let your body and mind recover.

Look in the Circuit Exercises area for some great ways for you to design your own circuit routine at home.

Remember to record how many repetitions and sets you can perform, so that you will so how your getting fitter and stronger in all areas. Download your free PDF Record Sheet

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