Burpees for Beginners: A 4-Stage Progression

Mention burpees in a class and you can hear the groan. They have a reputation as the exercise coaches use to punish people. I get it. A full burpee asks you to squat, jump, hold a plank, do a push-up and get back up again, all in a couple of seconds. For a tired parent who has not trained in years, that is a lot. But burpees for beginners do not have to look like the ones on Instagram. Broken down properly, they are one of the most useful whole-body moves you can do in a space the size of a yoga mat, with no kit at all.

Is a burpee right for you yet?

Be honest with yourself here. A full burpee with a jump is not ideal for everyone on day one. Start with the step-back version below if any of these apply:

• You are new to exercise or returning after a long break.
• You have had a baby. Get your postnatal check with your GP first, usually around 6 to 8 weeks after the birth, and leave jumping and full planks until your pelvic floor and tummy muscles are ready. A physio can help you judge this.
• You have wrist, shoulder, back or knee problems. Check with your GP or physio before starting.
• You leak when you jump. That needs proper support, not more burpees. The NHS explains how pelvic floor muscle training is used to treat this, so speak to your GP.

Burpees for beginners: the 4-stage progression

Spend at least a week or two at each stage. Move on when you can do 10 good-quality reps without your form falling apart.

Stage 1: the incline step-back burpee

1. Stand facing a sturdy sofa arm, bench or kitchen worktop.
2. Place your hands on it, shoulder-width apart.
3. Step one foot back, then the other, into a slanted plank. Squeeze your bum and keep your body in a straight line.
4. Step one foot in, then the other.
5. Stand up tall and reach your arms overhead. That is one rep.

Stage 2: the floor step-back burpee

Same movement, but squat down and put your hands on the floor. Step back to a plank, step in, stand up. Bend your knees as much as you need to get your hands down. No jumping, no push-up.

Stage 3: jump back, jump in

Squat, hands down, then hop both feet back to a plank and hop them back in. Land softly with your hips not sagging. Stand up and reach tall, still without the jump at the top.

Stage 4: the full burpee

Add a small jump at the top, landing softly with bent knees. Then, if you want, add a push-up in the plank position. The push-up is optional. Plenty of good coaches leave it out, and you can build it separately with my push-up progression for beginners.

Form cues that make burpees easier

• Hands flat, under your shoulders. Spread your fingers to protect your wrists.
• Brace before you step back. Imagine someone is about to poke you in the tummy. That stops your lower back dipping.
• Use your legs to stand up. Push the floor away like a squat, rather than hauling yourself up with your back.
• Breathe. Breathe out as you stand up. Holding your breath is why people go red and dizzy.
• Quality over speed. Five tidy burpees beat fifteen messy ones.

If you feel sharp pain in your wrists, shoulders, back or knees, stop. Go back a stage or swap to squats and incline push-ups for that session. A mild burning feeling in the muscles is fine. Joint pain is not.

A 12-minute beginner burpee workout

Warm up first with 3 to 5 minutes of marching, arm circles and a few slow squats. Then do this, using whichever burpee stage suits you:

• Minute 1: 5 burpees, rest for the rest of the minute
• Minute 2: 10 squats, 10 glute bridges
• Minute 3: 5 burpees
• Minute 4: 20-second plank, rest

Repeat the 4-minute block 3 times. As you get fitter, go to 6, then 7, then 8 burpees in minutes 1 and 3. Two or three times a week is plenty. Burpees are hard work, and your body needs days off to recover.

Where a bootcamp class fits

Burpees are a staple of bootcamp training, but in my classes nobody is forced into the full version. I watch everyone’s form and give you the stage that suits you that day. Some people do step-backs on the bench, others do full burpees, and both get a great workout. If you want to know what else we do, see my bootcamp exercises list. Nervous about your first session? Read what to expect at your first bootcamp class. The SYP Recharge class is a good place to try burpees in short bursts with lots of rest.

FAQs

How many burpees should a beginner do?

Start with 3 to 5 sets of 3 to 5 reps, with plenty of rest between sets, using the step-back version. Build up slowly from there. Good form matters far more than the number.

Is it good to do 10 burpees a day?

Ten burpees a day can be a nice habit once you can do them comfortably, but they will not replace a balanced routine. As a beginner, 2 to 3 sessions a week with rest days in between is a safer way to start.

Are burpees bad for your knees?

Not for most people if you land softly and use the step-back version while you build strength. If burpees cause knee pain, stop and see a GP or physio, and use squats or step-ups instead.

Why are burpees so hard?

They use your legs, chest, arms and core all at once and push your heart rate up quickly. That is exactly why they are useful. Breaking them into stages makes them manageable.

Book your first class

If you would rather learn burpees with a coach than on your own in the living room, come and train with us. SYP Bootcamp classes run for 45 minutes in a church hall in Archway N19, with a maximum of 10 people and easier and harder options for every move, for £15 a class. Book my £15 class or call or WhatsApp me on 07301 512215. For a bigger, longer-term goal, take a look at the SYP Fitness transformation programme.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.