The Magical Movement: The Burpee

If you are looking for that one exercise that does it all, it’s the Burpee. I call it the “Magical Movement” because it not only conditions your entire body but will help develop strength, explosive power and improve endurance. It will take any workout to the next level. The Burpee maximizes fat loss by boosting your heart rate and metabolism. The best part is, you can tailor the Burpee to fit your fitness level and no gym equipment is needed. Crank up the intensity of your workout by incorporating the Burpee into your daily routine. Check out several variations of this magical movement and intensify your workouts this fall!

The Basic Burpee

• Begin in a squat position with hands on the floor in front of you.
• Kick your feet back to a pushup, plank position.
• Immediately jump your feet towards your hands into a squat position.
• Leap up as high as possible, with your hands over head.
• Repeat this movement as fast as possible to maximize fat loss. Aim for 12 and 15 repetitions.

The Burpee With a Pushup

You can maximize the Burpee by adding a push up to Step 2. Before you jump your feet to your hands and finish with an explosive jump into the air.

1. Begin in a squat position with hands on the floor in front of you.
2. Kick your feet back, while simultaneously lowering yourself down to perform a pushup.
3. Immediately jump your feet to your hands into a squat position.
4. Leap up as high as possible, with your hands over head.

Repeat this movement as fast as possible to maximize fat loss. Aim for 12-15 repetitions. This is definitely a more advanced version of the Burpee.

The Burpee off a wall

If you are new to a Burpee, you can master the movement off of a wall or bench.

1. Begin in a push up position with hands on a wall or bench in front of you, in an incline push up position.
2. Immediately jump your feet towards the wall or bench.
3. Leap up as high as possible, with your hands over head.

Repeat this movement as fast as possible to maximize fat loss. Aim for 12-15 repetitions. This is a great way to learn the movement while still maximizing fat loss.

The Burpee off a wall with a push up.

1. Begin in a push up position with hands on a wall or bench in front of you, in an incline push up position.
2. Perform an incline push up off the wall or bench.
3. Once you are back in the top of the push up position, jump your feet towards the wall or bench.
4. Leap up as high as possible, with your hands over head.

Repeat this movement as fast as possible to maximize fat loss. Aim for 12-15 repetitions.