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?