male performing burpees in outdoor playground

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The burpee is an awesome exercise to increase cardiovascular health for all fitness levels. If you have any low back, wrist, or ankle pain you should speak to a Certified Personal Trainer or physical therapist before performing any burpees. Also be sure to choose the right progression for your fitness level. Beginner exercisers should start by using a box or something to lean on. As you progress, you should challenge yourself by switching to the next progression.

  • Beginner: Perform 1-2 sets of 10-12 repetitions with a 60-second rest between each set.
  • Intermediate: Perform 2-3 sets of 10-12 repetitions with a 45-second rest between each set.
  • Advanced: Perform 3-4 sets of 10-12 repetitions with a 30-second rest between each set.

Intro to burpees

Box burpees (beginner – intermediate)

Floor burpees (intermediate – advanced)

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