Burpee Conditioning

[captainbicept]

It is unfortunate that many "self-appointed" fitness gurus deceive the public with expensive, ineffective gadgets and gimmicks. A quick browse of the Internet will lead you to many sites offering "miracle" solutions to fat loss and fitness.

Unfortunately, this nonsense is not confined to the Internet. Each month we can browse the magazine rack at our local bookstore and find a dozen or more fitness magazines all claiming to contain the secret to strength and six-pack abs.

These magazines are loaded with repackaged routines and exercises. Their authors are often guilty of overcomplicating the training process.

By overcomplicating the process, gurus gain control over the public. Many athletes are left lost and confused when scouring through each month's new "training breakthrough". It gets expensive trying to keep up with each magazine and training gadget.

And what about the late night infomercials? For three monthly payments of $29.95 you can unlock the secrets to miracle fat loss and fitness...

Ahh!! These con artists make me sick to my stomach. If you are equally disgusted, I have the perfect solution. Forget about all the gimmicks and enter the world of burpee conditioning.


Burpee Conditioning


If you find yourself lost and confused with your strength and conditioning work, I have one exercise that will crank up the intensity, and won't cost you a dollar. Let's forget about all the "ancient" breathing systems and latest fitness devices.

A few minutes of Burpee conditioning will quickly convince you that your own natural bodyweight provides plenty of resistance for an ass-kicking workout that blasts your stamina and fat loss through the roof.

First, let's get started by discussing the specifics of a Burpee. Burpees will condition your entire body. This exercise will develop strength, explosive power, and anaerobic endurance.

To perform a Burpee:



Begin in a squat position with hands on the floor in front of you.

Kick your feet back to a pushup position*.

Immediately return your feet to the squat position.

Leap up as high as possible from the squat position.

Repeat, moving as fast as possible. You should maintain a fast pace for this exercise. Strive for maximum height with each jump. Most athletes will average between 12 and 15 repetitions per 30 seconds.

* Notice how I highlighted Step 2. You can increase the intensity of the Burpee by altering this step. If you prefer the easy way out, you will maintain straight arms as you kick your feet back. You will end in the upright position of a pushup (arms fully extended). You would then continue by returning your feet to the squat position, and conclude with an explosive jump into the air. If you really want to crank up the intensity, you will…


Ultimate Burpees
If ever there was a full body exercise, this has to be one. Burpees are a great cardio and endurance exercise. This article gives an idea of how burpees can be a great cardio element to add to your training...
[ Click here to learn more. ]



Add A Pushup To The Burpee


This "variation" is the ONLY way that I perform Burpees.

To perform a Burpee with a pushup:

Begin in a squat position with hands on the floor in front of you.

Kick your feet back, while simultaneously lowering yourself into the bottom portion of a pushup. Your arms will not be extended.

Immediately return your feet to the squat position, while simultaneously pushing "up" with your arms. You will perform a pushup as you return your feet to the squat position.

Leap up as high as possible from the squat position. Repeat, moving as fast as possible.

Burpee video demonstration - Video will open in new browser.


Not A Squat Thrust


At first glance, you may associate the Burpee with a traditional Squat Thrust. Squat Thrusts are typically performed without the vertical jump from Step 3. With a Squat Thrust, you simply "stand up" before returning to the squat position from Step 1. Squat Thrusts are much easier than explosive Burpees.


Burpee Intervals


Burpee Intervals are one of the best conditioning drills. These intervals consist of Burpees and shadow boxing. For example, you will perform...

Burpees x 30 seconds
Shadow box x 30 seconds
Continue for 2 - 3 minutes
You will begin with 30 seconds of Burpees, and immediately follow with 30 seconds of shadow boxing. Continue this pattern for a full 2 or 3-minute round. You will then rest 1 minute (or 30 seconds) between each round.

You can wear a wristwatch to monitor time. You can also determine the number of Burpees that you can perform per 30 seconds. For example, if you perform 15 Burpees in 30 seconds and throw 100 punches in 30 seconds, you will not need to keep track of time. Counting repetitions may be helpful if you train alone.


Shadow Boxing Review


Do not view the 30-second shadow boxing interval as an opportunity to rest. You should throw hard punches for the duration of the 30-second interval. The purpose of this drill is to train the body to respond when fatigued.

After a few rounds of Burpee Intervals, your body will be begging for a chance to collapse and rest. Fight through your exhaustion by throwing effective punches with proper technique.

Vince Lombardi once said, "Fatigue makes cowards of us all".

Burpee Intervals are one of the best ways to nullify these words. Champion athletes learn to mask fatigue, and fight through exhaustion.

Let's summarize a few sample routines:

Beginner Program

4 x 2-minute rounds with 1 minute of rest between rounds
Intermediate Program(s)

6 x 2-minute rounds with 1 minute of rest between rounds
4 x 3-minute rounds with 1 minute of rest between rounds
Advanced Program

6 x 3-minute rounds with 1 minute of rest between rounds
Master's Program

6 x 3-minute rounds with 30 seconds of rest between rounds
Click here for printable version.

Burpee Variations


OK, so you want some more Burpee pain... No problem. There are several variations that will crank up the intensity. Some of the more effective variations include:

Dumbbell Burpees – Hold a pair of dumbbells in hand while performing Burpees. All of the movements are the same, except your arms remain by your sides, with the dumbbells in hand.
Weighted Vest Burpees – A good weighed vest is more convenient than a pair of dumbbells. You can perform traditional Burpees, while wearing the vest. I highly recommend the weighted vest if you really want a challenge.

Medicine Ball Burpees – You can perform a traditional Burpee, while holding a medicine ball. Grasp the medicine ball during the jump portion of the Burpee. Extend your arms overhead, with the medicine ball in hand.

With or without weighted resistance (dumbbells, vest, med ball, etc.), I guarantee that a regular dose of Burpee conditioning will provide immediate, and drastic improvements in your physical fitness. Burpee Intervals are one of the best conditioning drills for athletes.

These routines will improve your work threshold and anaerobic endurance. You can perform these drills 3-5 days per week, depending on your current fitness level. Burpee Intervals are an excellent warm-up and conditioning drill to perform prior to your strength training and/or sport-specific gym session.


About the Author


Ross Enamait is an innovative athlete and trainer, whose training style is among the most intense that you will find. Ross is committed to excellence and advancements in high performance conditioning and functional strength development. He has a sincere interest in helping today's athlete in their quest for greatness.

Ross has authored several training manuals, and is available for private training in the New England area. You may contact him directly at ross@warriorforce.com.


ross@rossboxing.com

[ripsid]

I want to put my .02 on this excersize..

In my BJJ school, we did these for a few minutes before we started class and I gotta tell you man it's a good workout! I still do it today at home when I workout on the bags.. it helps with your sprawl and leg strength + upper body...

I give this the SiD Seal of approval!

SiD

[ripsid]

Also, if you're interested I have a few MMA/Cardio type workouts that I do that use this plus some other ideas for working out.
An example would be based off of a stand/grappling workout...

Workout 1:
Jump Rope 1 minute
30sec break
burpee's 1 minute
30 sec break
3 jab right cross 30sec/switch 1 jab 3 cross'
30sec break
30 sec round house left kick/30 sec round hourse right kick
1 min break and repeat...

Obviously if you have a heavy or water bag that's better, but if you can get the target pads for a partners hads that works as well. and you can swap back and forth...

SiD

[Genetic Freak]

We would do these in the mat room on the mat (works the calves).

You would do 20 reps on one side run to the other side and do 19, then 18, etc...

Kicks your butt!

[captainbicept]

My two friends who are golden glove boxers love doing these.
I just dont see how they fit into a bodybuilding workout.

[Nate]

I do burpees with a push up from jogging in place with my bootcampers.....everyone always gives me an "oh god, NO" when i say its time for them...they completey take everything out of them lol

[bionic redneck]

we did these in the corps ... we called them 5 count body builders and we also had 8 count with jumpin jacks as well

[SoCo4Fun]

burpees kick ass...I do them with my 6 year old daughter...

[jipped genes]

i am gonna start doing those. i am always looking for an edge in my cardio. i am switching from a BJJ sschool where we did 5 % striking to a real MMA school where we do everything.

cardio will be very important

[Nate]

I have a HS football player that i train and i make him do do burpees in the sand with a 25 lb plate. Jog in place, drop down (with weight) do a push up, grab weight, get up, jump, repeat...1 min x 1min rest x5