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All right, let's be honest, burpees are not the easiest exercise.

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In fact, I think they're one of the hardest calisthenics, cardio exercises,

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especially when you get into the advanced variations

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with jump squats and push

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ups.

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But the truth is there's beginner variations that you

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can use to ease your way into burpees.

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And that's what this video is gonna be all about. (MUSIC)

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Okay, really quick.

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Before we jump into the variations, I just wanna explain what a burpee really is? 

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At its very essence, a burpee is when you go into a squat, you kick out into a plank,

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and then you return to a squat.

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That is a burpee. Everything you see with like jump squats and push

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ups and explosive push-ups at the bottom,

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those are advanced variations.

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So, what I'm gonna show you in this video is how you can

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take that concept of taking a squat into a plank and back,

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start off with beginner progressions

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and then progressively get into more harder variations.

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So, the first variation we're gonna look at is what I call gentle burpees.

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Start off standing with feet about shoulder with apart

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and what you wanna do is you wanna squat down,

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touch the floor with your hands and then step back into a plank,

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step the feet forward again.

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So, you're in a squat and then stand back up to the starting position.

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Doing this over and over again is gonna give you a feel of what it's like to do a burpee,

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meaning go down into a squat and then into a plank and then back into a squat.

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But you're doing it gently without the explosiveness of jumping into

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the squat or doing a push-up at the bottom.

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Now, as you get used to this movement,

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you may find that you will step back as you squat down.

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I don't know if you caught that. And now watch

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when I squat down, I step a foot back simultaneously

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and you can do that as well to make the movement more fluid.

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Just make sure you alternate which leg you're stepping back with,

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so you're working both sides evenly.

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Now,

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these gentle burpees aren't the greatest for burning fat because

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they don't get your heart rate up too much.

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So, when you're ready, it's time to move on to what I call baby burpees.

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With baby burpees,

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you're gonna squat down hands on the floor and then kick out into

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the plank and kick back up into the squat and stand up.

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So basically,

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the baby burpees are eliminating the step out

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to the plank and instead you're kicking out

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and making that bottom position more explosive.

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Notice, I'm not doing these too fast,

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all right, because when you kick out into the plank,

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you wanna hold that plank for a second.

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Try to concentrate on

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really tightening the core and holding that plank as straight as possible.

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Try not to let your hips sag too much in the plank position at the bottom.

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And once you're comfortable with those,

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it's time to move on to hop squat burpees. For these,

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you're gonna hop into the squat, kick out, and kick back in.

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So, now you have three explosive elements to your

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burpees making this the most challenging variation so far.

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So, notice that we hop, we kick out, we kick in. Hop, kick out,

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and kick in.

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Since this complex movement has three explosive elements to it,

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you're gonna find that your heart rate really starts to get up there

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when you start doing these hop squat burpees.

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Once you're able to comfortably do sets of 10 or more of those hop squat burpees,

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it's time for mountain climber

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burpees.

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Start off like you're doing a hop squat burpee,

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but when you kick out into the plank,

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start doing mountain climbers. Do like two or three per side and then return

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back to the squat and hop up.

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So, this is essentially a hop squat

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burpee,

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but we're starting to experiment with the

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bottom position by adding those mountain climbers.

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This variation is great because it helps you solidify the plank at the bottom

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and you get some extra work on your abs because you're

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doing those mountain climbers at the bottom of every rep.

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Once you're comfortable doing those, it's time to move on to push-up burpees.

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And these are kind of the gold standard.

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So, you hop down, kick out, do a push-up and then hop back.

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Now, notice that when I do these, I'm pausing momentarily in the plank at the bottom.

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I recommend including that pause when you first start doing these

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just so you don't sag at the hips when you do the plank.

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But eventually you'll find that you can make this movement more fluid

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and just sort of kick out and do the push-ups simultaneously.

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As you can see here,

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I'm actually bending at the elbows to lower into the push-up while I'm kicking out.

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All right. And now tuck jump burpees.

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These are gonna be like the hop squat burpee, except the hop is a jump. Now,

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notice when I jump at the beginning, I'm tucking my thighs up towards my chest.

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That's really adding to the explosiveness of the jump.

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And this variation is gonna get your heart

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rate up more than any other burpee variation.

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So, don't underestimate the power of that tuck jump.

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And remember that the tuck jump is an element that you can add to any burpee

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to make it more intense and really make it a good cardio workout.

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And once you're doing the tuck jump burpees, you can start doing combinations.

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All right.

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So, check this out. You can do like a tuck jump down to a push-up, right?

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That's a great combination because it's a super explosive,

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top and bottom part to the movement.

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And maybe when you're doing those,

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you decide you wanna work your chest a little extra.

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So, you can do hop squats and then into explosive clapping push-ups, right?

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So, hop down

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and then explosive clapping push-up like that.

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It'll put extra emphasis on the chest while you're doing your burpees.

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And maybe you want the whole thing to be super challenging.

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So, you do tuck jumps as well as clapping push-ups. So, it's just explosive all around.

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Once you progress through all these burpee variations,

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I really encourage you to get creative.

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I mean, here you can see I'm using my pull-up bar instead of jumping into a squat,

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right?

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So,

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this is more just like a pull-up down to a push-up. But technically, it's a burpee.

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It's just that you're doing a totally different top part of the movement.

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All right, everybody.

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So, that's how you go from the most basic

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beginner variation of burpees to the advanced variations

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you see people doing.

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I hope the video was helpful to you.

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If it was, please give it a like that really helps others find it on YouTube.

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And I'm really sorry about the audio, I had my lapel mic run out of battery.

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So, I just have to talk directly into the camera mic and it's not that great.

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But if you like the way I make my videos and my instruction style,

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you should subscribe, the button is right up there.

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I'll be making plenty more fitness and nutrition videos to help you on your journey.