Boot Camp Basics: The Burpee


This all-body burner is a classic test of fitness. To get the most fat-burning and strength-building bang for your burpee, learn how to do it right

The burpee is a boot camp staple. That’s because it’s one of the few bodyweight exercises that hits all the business areas in one go - your core, legs and arms. As the crouch, leg thrust and jump really asks a lot of the musculature around your joints too, it’s a great functional strength booster. This means it’ll make you more athletic.

But while it’s simple enough for more or less anyone to try, that’s no excuse for not using good technique. Struggling through a set of poorly performed burpees risks injury and reduces the fat loss and strength boost you’ll get.

That’s why Mark Wood and Garry Kerr, respectively Head Training Tutor and Head of Operations and Training at British Military Fitness, have made the video here that demonstrates the perfect burpee so you can master the move before your next boot camp session or workout.

Even if after a few reps your shoulder muscles are screaming and your legs are feeling like lead, it’s important you don’t lose form. As the saying goes for any exercise, one good rep is better than two bad reps.

The Perfect Burpee, Step-by-Step:

  1. From standing, place your hands on the floor near to your feet.
  2. Kick your legs out behind you, putting yourself into a press-up finish position – legs and torso straight and in line. Here, ensure you keep strong through your core, squeezing your glutes and pulling your belly button in toward your spine.
  3. Thrust your feet back to your hands and jump high, looking forward to get full extension.



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