01Benefits of Burpee with Push-up

  • Targets multiple muscle groups: The burpee with push-up engages the chest, arms, shoulders, back, core, and legs.
  • Improves cardiovascular endurance: The combination of burpee and push-up increases your heart rate, helping to improve cardiovascular health.
  • Boosts calorie burn: Due to its high intensity, the burpee with push-up burns a significant number of calories in a short amount of time.
  • Enhances functional strength: This exercise mimics real-life movements and improves overall strength and coordination.
  • Saves time: The burpee with push-up is a compound exercise that works multiple muscle groups simultaneously, making it an efficient workout option.

02Step-by-Step Guide

  • Start by standing with your feet shoulder-width apart.
  • Lower into a squat position and place your hands on the floor in front of you.
  • Kick your feet back to get into a plank position.
  • Perform a push-up by bending your elbows and lowering your chest towards the ground.
  • Push yourself back up into the plank position.
  • Jump your feet forward to return to the squat position.
  • Jump explosively into the air, reaching your arms overhead.
  • Land softly and immediately lower back into the squat position to begin the next repetition.

03Common Mistakes to Avoid

  • Lack of proper form: It's important to maintain proper form throughout the exercise to avoid injuries. Ensure that your back is flat and your core is engaged.
  • Skipping the push-up: The push-up is a crucial part of the burpee with push-up. Make sure to perform the push-up fully by lowering your chest to the ground.
  • Collapsing the knees: When in the squat position, avoid allowing your knees to collapse inward. Keep them aligned with your toes.
  • Neglecting the jump: The explosive jump at the end of the burpee helps to elevate the heart rate and engage additional muscles. Don't skip this part.
  • Landing incorrectly: When landing from the jump, aim to land softly and with control. Avoid landing with your knees locked or with excessive impact.
  • Overtraining: Like any exercise, it's important to listen to your body and avoid overtraining. Start with a few repetitions and gradually increase intensity and volume.

Conclusion

The burpee with push-up is a challenging exercise that offers numerous benefits for strength and cardiovascular fitness. By following the step-by-step guide and avoiding common mistakes, you can perform this exercise safely and effectively. Start incorporating burpee with push-ups into your workout routine to maximize your results.

MethodsDetails
Step 1Start by standing with your feet shoulder-width apart.
Step 2Lower into a squat position and place your hands on the floor in front of you.
Step 3Kick your feet back to get into a plank position.
Step 4Perform a push-up by bending your elbows and lowering your chest towards the ground.
Step 5Push yourself back up into the plank position.
Step 6Jump your feet forward to return to the squat position.
Step 7Jump explosively into the air, reaching your arms overhead.
Step 8Land softly and immediately lower back into the squat position to begin the next repetition.
burpee
push-up
exercise
fitness