{"id":46562,"date":"2022-09-28T08:30:24","date_gmt":"2022-09-28T08:30:24","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=46562"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"burpee-workout-routine","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/","title":{"rendered":"The Ultimate Burpee Workout Routine To Tone Your Whole Body"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/#What_Is_A_Burpee\" >What Is A Burpee?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/#Can_You_Get_In_Shape_With_Just_Burpees\" >Can You Get In Shape With Just Burpees?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/#How_Many_Burpees_Should_You_Do_A_Day\" >How Many Burpees Should You Do A Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/#How_Often_Should_You_Do_Burpees\" >How Often Should You Do Burpees?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/#How_To_Incorporate_Burpees_Into_Your_Workout_Routine\" >How To Incorporate Burpees Into Your Workout Routine?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/#Master_The_Form\" >Master The Form<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/#Vary_The_Movement\" >Vary The Movement<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/#Pair_It_With_Other_Exercises\" >Pair It With Other Exercises<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/#Sample_Beginner_Burpee_Workout_Routine\" >Sample Beginner Burpee Workout Routine<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/#Warm-Up\" >Warm-Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/#Workout\" >Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/#Cool_Down\" >Cool Down<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/#Sample_Intermediate_Burpee_Workout_Routine\" >Sample Intermediate Burpee Workout Routine<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/#Warm-Up-2\" >Warm-Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/#Workout-2\" >Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/#Cool_Down-2\" >Cool Down<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/#Sample_Advanced_Burpee_Workout_Routine\" >Sample Advanced Burpee Workout Routine<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/#Warm-Up-3\" >Warm-Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/#Workout-3\" >Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/#Cool_Down-3\" >Cool Down<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The dreaded burpee\u2013 an exercise that seems to be loved by fitness professionals and loathed by everyone else. But what if we told you that this move is a secret weapon when it comes to toning your whole body? <\/span><span style=\"font-weight: 400;\">Yes, the burpee can be used as part of an effective workout routine to help you achieve your fitness goals. When performed correctly, this exercise can help tone your muscles, improve your cardiovascular fitness, and boost your overall calorie burn. <\/span><span style=\"font-weight: 400;\">Here\u2019s everything you need to know about the ultimate burpee workout routine to tone your whole body.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Ultimate_Burpee_Workout_Routine\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Burpee\"><\/span><b>What Is A Burpee?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A burpee is a full-body calisthenic <a href=\"https:\/\/betterme.world\/articles\/how-many-calories-do-burpees-burn\/\">exercise<\/a> that is often used as a cardio move or as part of a strength-training routine.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The exercise consists of 5 components:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing position with your feet shoulder-width apart and your arms at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend at the knees and lower your body into a squatting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on the ground in front of you and kick your feet back so that you are in a push-up position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform a push-up, then quickly return to the squatting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump up into the air with your arms overhead and repeat the entire sequence.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Get_In_Shape_With_Just_Burpees\"><\/span><b>Can You Get In Shape With Just Burpees?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While burpees are a great way to <a href=\"https:\/\/betterme.world\/articles\/flat-stomach-30-day-ab-challenge\/\">get in shape<\/a>, they should not be the only exercise that you do. To see results, you need to create a well-rounded workout routine that includes a variety of different exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With that being said, burpees can be a great addition to your workout routine as they are an excellent way to tone your muscles and improve your cardiovascular fitness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Adding burpees to your workout routine is beneficial as they (<\/span><a href=\"https:\/\/www.issaonline.com\/blog\/post\/benefits-of-burpees\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Are a full-body exercise that works on multiple muscle groups at once<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Are an excellent way to get your heart rate up and improve your cardiovascular fitness (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-015-0365-0\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Help boost your calorie burn both during and after your workout (<\/span><a href=\"https:\/\/www.hindawi.com\/journals\/jobe\/2012\/480467\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase your functional fitness, which can help you in your everyday activities<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Are a great way to challenge yourself and add variety to your workout routine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Can be done anywhere, anytime, with no equipment needed<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Furthermore, burpees are a full-body exercise that works on multiple muscle groups at once.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below, we break down each muscle group that is worked during a burpee:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Chest:<\/b><span style=\"font-weight: 400;\"> The chest muscles, specifically the pectoralis major and minor, work to stabilize the body and move the arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Shoulders: <\/b><span style=\"font-weight: 400;\">The shoulders, specifically the deltoids, work to stabilize the body and move the arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Arms: <\/b><span style=\"font-weight: 400;\">The biceps and triceps work to move the arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Back:<\/b><span style=\"font-weight: 400;\"> The back muscles, specifically the latissimus dorsi, work to stabilize the body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Core: <\/b><span style=\"font-weight: 400;\">The core muscles, specifically the rectus abdominis and obliques, work to stabilize the body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Legs: <\/b><span style=\"font-weight: 400;\">The quadriceps, hamstrings, and glutes work to move the legs while moving from the squatting position to the push-up position. The calves work to stabilize the body while in the push-up position.<\/span><\/li>\n<\/ul>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/\"><i>How To Do Burpees For Beginners: Mastering The Basics To Keep Injury At Bay<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Burpees_Should_You_Do_A_Day\"><\/span><b>How Many Burpees Should You Do A Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The number of burpees you should do a day varies depending on your fitness level and <a href=\"https:\/\/betterme.world\/articles\/at-home-boot-camp-workout\/\">workout goals<\/a>. If you are new to exercise, start by doing 3 to 5 sets of 10 burpees.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you get more comfortable with the <a href=\"https:\/\/betterme.world\/articles\/bodyweight-workout-plan\/\">exercise<\/a>, you can increase the number of sets and reps that you do. For a more challenging workout, aim for 5 to 10 sets of 15 to 20 reps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to push yourself a little more, try doing a timed burpee challenge where you see how many burpees you can do in 1, 2, or 5 minutes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, remember that no matter how many burpees you do, make sure to focus on proper form to get the most out of the exercise and prevent injury.<\/span><\/p>\n<h3><b><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Ultimate_Burpee_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter wp-image-31447 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4262-1024x576.png\" alt=\"burpee workout routine\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4262.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4262-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4262.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4262.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/b><\/h3>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Often_Should_You_Do_Burpees\"><\/span><b>How Often Should You Do Burpees?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can do burpees every day if you want, but we recommend 3 to 4 times per week as a good starting point. This will give your body time to recover in between workouts while still allowing you to see <a href=\"https:\/\/betterme.world\/articles\/kickboxing-workouts\/\">results<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you notice yourself getting too sore or observe that your workout performance is suffering, cut back on the number of days per week that you are doing burpees.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember, it\u2019s important to listen to your body and make adjustments to your workout routine as necessary.<\/span><\/p>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Ultimate_Burpee_Workout_Routine\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Incorporate_Burpees_Into_Your_Workout_Routine\"><\/span><b>How To Incorporate Burpees Into Your Workout Routine?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now <\/span><span style=\"font-weight: 400;\">that you know all the <a href=\"https:\/\/betterme.world\/articles\/amrap-workouts\/\">benefits<\/a> of adding burpees to your workout routine, it\u2019s time to learn how to do them.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Follow these tips to make sure you are doing them correctly:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Master_The_Form\"><\/span><b>Master The Form<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As with any exercise, proper form is key to getting the most out of the move and preventing injury.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Watch out for these common mistakes when doing burpees:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Not going all the way down into the squat position.\u00a0 <\/b><span style=\"font-weight: 400;\">Make sure your thighs are parallel to the ground before placing your hands on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bouncing out of the squat.<\/b><span style=\"font-weight: 400;\"> You can instead stand up by pushing through your heels and engaging your glutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Not keeping your core engaged. <\/b><span style=\"font-weight: 400;\">This will help you maintain good form and prevent your back from arching during the move.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Letting your knees collapse inward<\/b><span style=\"font-weight: 400;\">. Keep your knees in line with your ankles to protect your knees from injury.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Not jumping high enough.<\/b><span style=\"font-weight: 400;\"> Jump as high as you can at the end of the move to get your heart rate up. Land softly on your feet to absorb the impact.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Vary_The_Movement\"><\/span><b>Vary The Movement<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Once you have the basic burpee down, you can start to mix things up by adding in different <a href=\"https:\/\/betterme.world\/articles\/fat-upper-pubic-area\/\">variations<\/a>. This will help you avoid boredom and plateaus, and it will also challenge your muscles in new ways.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of our favorite burpee variations include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Burpee with a push-up: <\/b><span style=\"font-weight: 400;\">You can add in a push-up while in the plank position, before standing back up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Burpee with a plank jack: <\/b><span style=\"font-weight: 400;\">While in plank position, jump your feet out to the sides and then back together. Stand up and repeat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Burpee with a tuck jump: <\/b><span style=\"font-weight: 400;\">After jumping up at the end of the move, bring your knees up to your chest before landing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Burpee with a shoulder press:<\/b><span style=\"font-weight: 400;\"> Swap the jump at the end of the move for an overhead shoulder press with dumbbells.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Burpee with an upright row: <\/b><span style=\"font-weight: 400;\">Instead of jumping at the end, do an upright row with dumbbells while standing.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Pair_It_With_Other_Exercises\"><\/span><b>Pair It With Other Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Burpees make a great addition to any workout routine. To get the most out of your workouts, pair burpees with other exercises that target different muscle groups.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This will help you create a well-rounded routine that will tone your whole body.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some of the few favorite workout combinations:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Burpees + squats\/lunges:<\/b><span style=\"font-weight: 400;\"> For a lower body-focused workout, pair burpees with squats or lunges. We recommend doing 3 sets of 15-20 reps of each exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Burpees + push-ups: <\/b><span style=\"font-weight: 400;\">For an upper body-focused workout, do a set of burpees followed by a set of push-ups. Alternate exercises until you have completed 3 sets of each.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Burpees + crunches:<\/b><span style=\"font-weight: 400;\"> For a core-focused workout, do a set of burpees followed by a set of crunches. Alternate exercises until you have completed 3 sets of each.<\/span><\/li>\n<\/ul>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/what-do-burpees-work\/\"><i>What Do Burpees Work: Here\u2019s Why This Move Makes Even The Fittest Of Us Beg For Mercy<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><b><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Ultimate_Burpee_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter wp-image-30024 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3824-1024x576.png\" alt=\"burpee workout routine\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3824.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3824-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3824.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3824-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3824.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/b><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_Beginner_Burpee_Workout_Routine\"><\/span><b>Sample Beginner Burpee Workout Routine<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Not sure where to start? This beginner burpee workout routine is a great way for a head start. It includes a mix of the lower body, upper body, and core exercises to give you a well-rounded <a href=\"https:\/\/betterme.world\/articles\/sprint-workouts\/\">workout<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Do each exercise for 45 seconds, followed by a 30-second rest. Complete the entire circuit 3 times through.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Warm-Up\"><\/span><b>Warm-Up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">5 minutes of light cardio (jogging in place, jumping jacks, etc.)<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Workout\"><\/span><b>Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10 burpees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10 squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10 push-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10 sit-ups<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Cool_Down\"><\/span><b>Cool Down<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">5 minutes of light stretching<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_Intermediate_Burpee_Workout_Routine\"><\/span><b>Sample Intermediate Burpee Workout Routine<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Ready for a challenge? This intermediate burpee workout routine will help you take your workouts to the next level.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Do each exercise for 30 seconds, followed by a 30-second rest. Complete the entire circuit 3 times through.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Warm-Up-2\"><\/span><b>Warm-Up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">5 minutes of light cardio (jogging in place, jumping jacks, etc.)<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Workout-2\"><\/span><b>Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">15 burpees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">15 lunges (each leg)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">15 push-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10 sit-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">5 burpee with a push-up<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Cool_Down-2\"><\/span><b>Cool Down<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">5 minutes of light stretching<\/span><\/li>\n<\/ul>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Ultimate_Burpee_Workout_Routine\">BetterMe app is here to help you<\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Ultimate_Burpee_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/9.jpg\" alt=\"burpee workout routine\" width=\"1920\" height=\"1080\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_Advanced_Burpee_Workout_Routine\"><\/span><b>Sample Advanced Burpee Workout Routine<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This advanced burpee workout routine is perfect for experienced exercisers who are looking for a challenging workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Do each exercise for 30 seconds, followed by a 30-second rest. Complete the entire circuit 4 times through.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Warm-Up-3\"><\/span><b>Warm-Up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">5 minutes of light cardio (jogging in place, jumping jacks, etc.)<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Workout-3\"><\/span><b>Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">20 burpees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">20 squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">20 push-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10 sit-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10 burpees with a push-up<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">5 burpees with a plank jack<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">5 burpees with a tuck jump<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Cool_Down-3\"><\/span><b>Cool Down<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">5 minutes of light stretching<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Burpees are a great way to tone your muscles and improve your cardiovascular fitness. When performed correctly, they can help you achieve your fitness goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start by doing 3 to 5 sets of 10 reps and increase the number of sets and reps as you get more comfortable with the exercise. Aim for 3 to 4 burpee workouts per week.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most importantly, focus on proper form to prevent injury and get the most out of the exercise.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Ultimate_Burpee_Workout_Routine\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Ultimate_Burpee_Workout_Routine\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>The dreaded burpee\u2013 an exercise that seems to be loved by fitness professionals and loathed by everyone else. But what if we told you that this move is a secret weapon when it comes to toning your whole body? Yes, the burpee can be used as part of an effective workout routine to help you [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":46563,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[128],"tags":[],"coauthors":[117],"class_list":["post-46562","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainings"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Ultimate Burpee Workout Routine To Tone Your Whole Body - BetterMe<\/title>\n<meta name=\"description\" content=\"Burpees are a great way to tone your muscles and achieve fitness goals. This ultimate \u2605 BURPEE WORKOUT ROUTINE \u27a4 will show you how to do the exercise correctly.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Ultimate Burpee Workout Routine To Tone Your Whole Body\" \/>\n<meta property=\"og:description\" content=\"Burpees are a great way to tone your muscles and achieve fitness goals. This ultimate \u2605 BURPEE WORKOUT ROUTINE \u27a4 will show you how to do the exercise correctly.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_2062325192-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/a24596edd8ab326c44f35242039f07f1\"},\"headline\":\"The Ultimate Burpee Workout Routine To Tone Your Whole Body\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/\"},\"wordCount\":1665,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_2062325192-scaled.jpg\",\"articleSection\":[\"Trainings\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The dreaded burpee\u2013 an exercise that seems to be loved by fitness professionals and loathed by everyone else. But what if we told you that this move is a secret weapon when it comes to toning your whole body? <\/span><span style=\\\"font-weight: 400;\\\">Yes, the burpee can be used as part of an effective workout routine to help you achieve your fitness goals. When performed correctly, this exercise can help tone your muscles, improve your cardiovascular fitness, and boost your overall calorie burn. <\/span><span style=\\\"font-weight: 400;\\\">Here\u2019s everything you need to know about the ultimate burpee workout routine to tone your whole body.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is A Burpee?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A burpee is a full-body calisthenic <a href=\\\"https:\/\/betterme.world\/articles\/how-many-calories-do-burpees-burn\/\\\">exercise<\/a> that is often used as a cardio move or as part of a strength-training routine.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The exercise consists of 5 components:<\/span>\\r\\n<ol>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Start in a standing position with your feet shoulder-width apart and your arms at your sides.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Bend at the knees and lower your body into a squatting position.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Place your hands on the ground in front of you and kick your feet back so that you are in a push-up position.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Perform a push-up, then quickly return to the squatting position.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Jump up into the air with your arms overhead and repeat the entire sequence.<\/span><\/li>\\r\\n<\/ol>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Ca ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/\",\"name\":\"The Ultimate Burpee Workout Routine To Tone Your Whole Body - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_2062325192-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Burpees are a great way to tone your muscles and achieve fitness goals. This ultimate \u2605 BURPEE WORKOUT ROUTINE \u27a4 will show you how to do the exercise correctly.\",\"breadcrumb\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/#primaryimage\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_2062325192-scaled.jpg\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_2062325192-scaled.jpg\",\"width\":2560,\"height\":1707},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/dev.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Trainings\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/trainings\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"The Ultimate Burpee Workout Routine To Tone Your Whole Body\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/a24596edd8ab326c44f35242039f07f1\",\"name\":\"ZindzyGracia\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/c6613cefc994929ffaaede073ee478fc\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/zindzy_gracia-150x150.png\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/zindzy_gracia-150x150.png\",\"caption\":\"ZindzyGracia\"},\"description\":\"Zindzy is a freelance writer who specializes in creating web content in the health &amp; wellness niche. The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/zindzygracia58517578\"],\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/zindzygracia\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"The Ultimate Burpee Workout Routine To Tone Your Whole Body - BetterMe","description":"Burpees are a great way to tone your muscles and achieve fitness goals. This ultimate \u2605 BURPEE WORKOUT ROUTINE \u27a4 will show you how to do the exercise correctly.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"The Ultimate Burpee Workout Routine To Tone Your Whole Body","og_description":"Burpees are a great way to tone your muscles and achieve fitness goals. This ultimate \u2605 BURPEE WORKOUT ROUTINE \u27a4 will show you how to do the exercise correctly.","og_url":"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_2062325192-scaled.jpg","type":"image\/jpeg"}],"author":"ZindzyGracia","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/a24596edd8ab326c44f35242039f07f1"},"headline":"The Ultimate Burpee Workout Routine To Tone Your Whole Body","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/"},"wordCount":1665,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_2062325192-scaled.jpg","articleSection":["Trainings"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">The dreaded burpee\u2013 an exercise that seems to be loved by fitness professionals and loathed by everyone else. But what if we told you that this move is a secret weapon when it comes to toning your whole body? <\/span><span style=\"font-weight: 400;\">Yes, the burpee can be used as part of an effective workout routine to help you achieve your fitness goals. When performed correctly, this exercise can help tone your muscles, improve your cardiovascular fitness, and boost your overall calorie burn. <\/span><span style=\"font-weight: 400;\">Here\u2019s everything you need to know about the ultimate burpee workout routine to tone your whole body.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>What Is A Burpee?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A burpee is a full-body calisthenic <a href=\"https:\/\/betterme.world\/articles\/how-many-calories-do-burpees-burn\/\">exercise<\/a> that is often used as a cardio move or as part of a strength-training routine.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The exercise consists of 5 components:<\/span>\r\n<ol>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing position with your feet shoulder-width apart and your arms at your sides.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend at the knees and lower your body into a squatting position.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on the ground in front of you and kick your feet back so that you are in a push-up position.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform a push-up, then quickly return to the squatting position.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump up into the air with your arms overhead and repeat the entire sequence.<\/span><\/li>\r\n<\/ol>\r\n<h2 style=\"text-align: center;\"><b>Ca ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/","url":"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/","name":"The Ultimate Burpee Workout Routine To Tone Your Whole Body - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_2062325192-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Burpees are a great way to tone your muscles and achieve fitness goals. This ultimate \u2605 BURPEE WORKOUT ROUTINE \u27a4 will show you how to do the exercise correctly.","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_2062325192-scaled.jpg","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_2062325192-scaled.jpg","width":2560,"height":1707},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/burpee-workout-routine\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Trainings","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/trainings\/"},{"@type":"ListItem","position":4,"name":"The Ultimate Burpee Workout Routine To Tone Your Whole Body"}]},{"@type":"WebSite","@id":"https:\/\/dev.betterme.world\/articles\/#website","url":"https:\/\/dev.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/dev.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/dev.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/a24596edd8ab326c44f35242039f07f1","name":"ZindzyGracia","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/c6613cefc994929ffaaede073ee478fc","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/zindzy_gracia-150x150.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/zindzy_gracia-150x150.png","caption":"ZindzyGracia"},"description":"Zindzy is a freelance writer who specializes in creating web content in the health &amp; wellness niche. The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!","sameAs":["https:\/\/www.linkedin.com\/in\/zindzygracia58517578"],"url":"https:\/\/dev.betterme.world\/articles\/author\/zindzygracia\/"}]}},"_links":{"self":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/46562","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/users\/37"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=46562"}],"version-history":[{"count":0,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/46562\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media\/46563"}],"wp:attachment":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=46562"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=46562"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=46562"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=46562"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}