4 steps to easy Burpees

The dreaded burpee. We love to complain about this uniquely punishing movement, and try to avoid doing them as much as possible. But have you ever stopped to wonder where the burpee came from and why this torturous exercise is a favourite of fitness professionals across the globe? 

Burpees: A Short History

Royal H. Burpee was a physiologist in New York City in 1939. He invented the first version of the burpee as a part of a fitness test. The original movement was milder than the burpee we know and love hate today. 

Mr. Burpee never intended for his fitness evaluation tool to become the form of exercise that it has become today. The burpee was intended to be performed 4 times in a row, and he would measure the participant’s heart rate before and after in order to assess their heart’s efficiency at pumping blood, thus determining their overall fitness rate. 

Burpees: An Evolution

Over time the burpee was modified from its original, fitness evaluation form to the more vigorous modern movement. Here’s how the burpee evolved: 

Original Burpee: Squat down and place both hands on the floor in front of you. Jump feet back into plank position. Jump feet forward. Return to standing. Perform only 4 times in a row, measuring heart rate before and after. 

Modern Burpee: Bend over or squat down and place both hands on the floor in front of you, just outside of your feet. Jump both feet back into plank position. Drop to a pushup — your chest should touch the floor. Push or snake up to return to plank position. Jump feet back in toward hands. Explosively jump up into the air, reaching arms straight overhead. Perform as many times in a row as instructed by your trainer! 

Burpees: The Most Effective Exercise Ever?!?

When you perform a modern burpee you are essentially doing a vigorous six-count bodyweight movement that requires you to move between six unique positions as quickly as possible. 

Everything burns as you go through a series of burpees: your lungs, your legs, your arms, and most of all…calories. Burpees cultivate agility, strength, coordination and stamina while burning fat. 

So the next time that you are told to do 20, 30, or 100 burpees: smile to yourself, think of Royal H. Burpee and be happy that you are doing an exercise that gets you enviable results in the shortest possible time.

Here you have the 4 steps to improve your burpee strength, technique and speed!


1) Improve your quality and speed push ups, work on tempo, pause at the bottom for 3 sec before push back up just slightly off the ground. 3set 15 reps 

2) Mobility work : lack in hip flexors and hamstrings flexibility is the main point of flexibility work, better mobility will facilitate the jump from plank to stand.

3) Core work; activate speedup  your core activation to increase speed during plank to the jump in. 3sets 30 reps ab mat butterfly sit ups

4) The jump; more you jump better it is, use the TRX to increase repetitions to adapt to full hip extension and faster vertical hip thrust. EMOM 6 (every minutes on the minutes) Min1) 30 sec on, Min 2) 40sec on, MIn3) 45 sec on, Min 4) 45 sec on Min 5) 40sec on Min 6) 35sec on.




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