Mastering Burpees: 4 Tips to Improve Your Form and Endurance

Burpees are a staple of CrossFit training, from practicing them in the warm-up, to crazy things like burpee ring muscle ups.

Developing burpee endurance will not only make you a stronger CrossFitter, but develops overall better conditioning!

Here are four tips to help you get better at burpees and make the most out of this powerful exercise!

Focus on Proper Form

The foundation of any effective exercise is proper form, and burpees are no exception. Pay attention to the key elements of a burpee:

  • Start in a standing position with feet shoulder-width apart.
  • Drop into a squat position with your hands on the ground.
  • Kick your feet back, landing in a plank position.
  • Perform a push-up, ensuring your chest touches the ground *remember here you don’t have to execute a perfect push-up off the ground, you can lift torso first THEN jump feet in
  • Jump your feet back to the squat position *aim to have feet land where hands are placed
  • Explosively jump up from the squat, reaching your arms overhead.

Maintaining proper form not only maximizes the effectiveness of the exercise but also reduces the risk of injury.

Gradually Increase Intensity

Burpees can be intense, especially for beginners. Instead of focusing on doing burpees super fast, focus first on your technique, getting comfortable with moving well, then gradually increase the speed. You can also play around with stepping in and stepping back, or even doing them from an elevated surface like a box or a bench.

Incorporate Variations

To keep things interesting and target different muscle groups, incorporate variations of the traditional burpee. Some popular variations include:

  • Mountain Climber Burpees: Add mountain climbers in the plank position.
  • Tuck Jump Burpees: Instead of a regular jump, bring your knees to your chest.
  • Box Jump Burpees: Incorporate a box jump after the traditional burpee.

Adding variations challenges your body in new ways, preventing plateaus and promoting overall fitness development.

Include Burpees Throughout Your Day

Think burpees are something only to be done in class? Think again! Burpees are a PHENOMENAL way of getting your body moving if you’ve been sitting for a minute, as well as clearing the cobwebs in your brain! Play around with adding in 30-40 burpees throughout your day – even just doing a few at a time. This gives you a great metabolism boost and will help you build some burpee endurance.

Burpees are a versatile and effective exercise that can significantly contribute to your overall fitness.

Remember, progress takes time, so be patient with yourself and enjoy the journey to a stronger, fitter you.

Want to follow training to help you develop burpee endurance and MORE?

Check out our Cardio and Core workouts or our CrossFit 60 Minute programming!