Struggling With Burpees? Here's What Your Body Is Telling You

Burpees are hard, but with a bit of prep and determination, you can conquer them.
Image Credit: Cavan Images/Cavan/GettyImages

Burpees are one of the most intimidating body-weight exercises in the fitness universe. Unsurprisingly, they're also a go-to CrossFit exercise and make regular appearances in HIIT workouts. But they give you a quick cardio and strength boost, so they're perfect for when you're crunched for time or short on workout equipment.

Advertisement

However, if you've ever attempted a burpee — or tried to do several reps in a row — you understand why it's considered an advanced exercise. After all, burpees work muscles from head to toe, and the movement is complex and requires a higher level of fitness, strength and mobility than other body-weight exercises. If you fall a bit short in one or more of these areas, your body will clue you in pretty quickly.

Video of the Day

Video of the Day

"A traditional burpee is challenging in general, but can be especially challenging for anyone with physical limitations," says Jericho McMatthews, a NASM- and ACE-certified personal trainer for Beachbody and creator of the workout program Morning Meltdown 100.

To do a standard burpee, you squat low from a standing position, place your hands on the floor to hop both feet back, perform a push-up, hop back into a low squat and jump up to finish. Oh, and you're supposed to link these segments together into one fluid movement.

If this just isn't happening for you, pay attention to where you're struggling during the burpee. "We all have limitations, and our bodies give us signs when it's time to slow down or modify our movement," McMatthews says.

Advertisement

Once you know what your limitations are, you can take steps to fix them. Here are some of the most common signs to watch out for, plus tips to get you knocking out full burpees like a pro.

Read more:15 New Burpees You Must Try

If You: Get Out of Breath Easily

You Might: Need to Build Aerobic Capacity

Burpees are an intense cardiovascular movement, and it's not uncommon for burpee newbies to feel breathless after just a few reps — especially if you're not doing any other form of cardio exercise.

Advertisement

If this is you, don't get discouraged. And don't let your ego convince you to suffer through a bunch of sloppy reps. Instead, modify the exercise to fit your current fitness level and increase the challenge as your aerobic capacity improves.

"Working on a modified burpee will allow you to complete the task, increase cardio at your own pace and not feel completely awful in the process," says Dani Almeyda, corrective exercise specialist and co-owner of Original Strength Institute in North Carolina.

Advertisement

Advertisement

"I always tell my clients that taking modifications doesn't mean they're taking the easy way out, because there's a big difference between being lazy and being smart when it comes to exercise and results," McMatthews says.

Tip

Modified burpee options include slowing the tempo, taking breaks, stepping your feet back into plank instead of jumping back, taking out the jump at the end and elevating your hands on a chair or exercise bench. You could also simply practice getting up and down off the floor. Do whichever version of the burpee feels best for you.

If You: Feel Pain In Your Joints or Lower Back

You Might: Need to Work on Strength and Form

If you feel joint or lower back pain or discomfort at any point during burpees, it may be an issue of body control. For example, many people feel pain in their lower back because they allow their hips to collapse in the plank position instead of controlling them and keeping them up, Almeyda says.

Advertisement

Another tell-tale sign that you lack body control is if you make a ton of noise during burpees. If you make loud thuds when you land, you're likely putting more stress on your joints and lower back than you should. "Try to be ninja or cat-like when doing burpees," Almeyda says, "not a rhinoceros."

If you can't do quiet, cat-like burpees, modify the movement until you build greater body control. Try slowing down the movement and/or removing or modifying certain elements (see above for modification options). Modify the movement as much as you need to be able to perform it with full control.

Advertisement

That said, joint and low back pain is very individual, and there could be other issues at play. For example, joint or lower back pain could also signal a pre-existing injury, and in this case, doing any kind of burpee may only make your injury worse. It's always smart to check with your doctor or physical therapist to rule out the possibility of an injury or underlying condition before jumping into high-intensity exercise.

Read more:The 8 Worst Burpee Mistakes You Can Make

Advertisement

If You: Get Dizzy

You Might: Have Low Blood Pressure

Sometimes, the quick up-and-down motion of burpees can throw people off, making them feel light-headed and dizzy. "This seems to be more prevalent in people with low blood pressure," Almeyda says.

Advertisement

Keeping your eyes and head up during the exercise — as opposed to letting your head dip below your heart — may help reduce dizziness, but you may still be sensitive to the ups and downs, Almeyda says. Take breaks as needed, and/or modify the burpee by slowing your pace, elevating your hands on a chair or exercise bench or removing any jumping movements.

If that still doesn't help, you may want to swap out burpees for separate sets of squat jumps and push-ups or another full-body exercise like squat and press.

Read more:The Best Full-Body Moves That Aren't Burpees

If You: Are Intimidated by the Exercise

You Might: Need to Take Things Slow

Sometimes, the issue with performing a full burpee is a mental one: "Burpees are just flat-out intimidating for some people," McMatthews says, and even if you build up your fitness, strength and mobility, you may still doubt your ability to do a traditional burpee. But chances are, you can, McMatthews says.

If you struggle with self-doubt, start by modifying the burpee. Once you feel comfortable with the modified versions, break the full version down step-by-step and work through it slowly. Focus on owning each component of the movement and gradually pick up the pace. Ask a fitness professional for advice on form and technique if needed.

And if you discover that you really, truly dislike them, there's nothing wrong with taking a break from them. Who knows? You may come back to them in a few weeks or months and realize they're not as bad as you thought.

universo-virtual.com
buytrendz.net
thisforall.net
benchpressgains.com
qthzb.com
mindhunter9.com
dwjqp1.com
secure-signup.net
ahaayy.com
soxtry.com
tressesindia.com
puresybian.com
krpano-chs.com
cre8workshop.com
hdkino.org
peixun021.com
qz786.com
utahperformingartscenter.org
maw-pr.com
zaaksen.com
ypxsptbfd7.com
worldqrmconference.com
shangyuwh.com
eejssdfsdfdfjsd.com
playminecraftfreeonline.com
trekvietnamtour.com
your-business-articles.com
essaywritingservice10.com
hindusamaaj.com
joggingvideo.com
wandercoups.com
onlinenewsofindia.com
worldgraphic-team.com
bnsrz.com
wormblaster.net
tongchengchuyange0004.com
internetknowing.com
breachurch.com
peachesnginburlesque.com
dataarchitectoo.com
clientfunnelformula.com
30pps.com
cherylroll.com
ks2252.com
webmanicura.com
osostore.com
softsmob.com
sofietsshotel.com
facetorch.com
nylawyerreview.com
apapromotions.com
shareparelli.com
goeaglepointe.com
thegreenmanpubphuket.com
karotorossian.com
publicsensor.com
taiwandefence.com
epcsur.com
odskc.com
inzziln.info
leaiiln.info
cq-oa.com
dqtianshun.com
southstills.com
tvtv98.com
thewellington-hotel.com
bccaipiao.com
colectoresindustrialesgs.com
shenanddcg.com
capriartfilmfestival.com
replicabreitlingsale.com
thaiamarinnewtoncorner.com
gkmcww.com
mbnkbj.com
andrewbrennandesign.com
cod54.com
luobinzhang.com
bartoysdirect.com
taquerialoscompadresdc.com
aaoodln.info
amcckln.info
drvrnln.info
dwabmln.info
fcsjoln.info
hlonxln.info
kcmeiln.info
kplrrln.info
fatcatoons.com
91guoys.com
signupforfreehosting.com
faithfirst.net
zjyc28.com
tongchengjinyeyouyue0004.com
nhuan6.com
oldgardensflowers.com
lightupthefloor.com
bahamamamas-stjohns.com
ly2818.com
905onthebay.com
fonemenu.com
notanothermovie.com
ukrainehighclassescort.com
meincmagazine.com
av-5858.com
yallerdawg.com
donkeythemovie.com
corporatehospitalitygroup.com
boboyy88.com
miteinander-lernen.com
dannayconsulting.com
officialtomsshoesoutletstore.com
forsale-amoxil-amoxicillin.net
generictadalafil-canada.net
guitarlessonseastlondon.com
lesliesrestaurants.com
mattyno9.com
nri-homeloans.com
rtgvisas-qatar.com
salbutamolventolinonline.net
sportsinjuries.info
topsedu.xyz
xmxm7.com
x332.xyz
sportstrainingblog.com
autopartspares.com
readguy.net
soniasegreto.com
bobbygdavis.com
wedsna.com
rgkntk.com
bkkmarketplace.com
zxqcwx.com
breakupprogram.com
boxcardc.com
unblockyoutubeindonesia.com
fabulousbookmark.com
beat-the.com
guatemala-sailfishing-vacations-charters.com
magie-marketing.com
kingstonliteracy.com
guitaraffinity.com
eurelookinggoodapparel.com
howtolosecheekfat.net
marioncma.org
oliviadavismusic.com
shantelcampbellrealestate.com
shopleborn13.com
topindiafree.com
v-visitors.net
qazwsxedcokmijn.com
parabis.net
terriesandelin.com
luxuryhomme.com
studyexpanse.com
ronoom.com
djjky.com
053hh.com
originbluei.com
baucishotel.com
33kkn.com
intrinsiqresearch.com
mariaescort-kiev.com
mymaguk.com
sponsored4u.com
crimsonclass.com
bataillenavale.com
searchtile.com
ze-stribrnych-struh.com
zenithalhype.com
modalpkv.com
bouisset-lafforgue.com
useupload.com
37r.net
autoankauf-muenster.com
bantinbongda.net
bilgius.com
brabustermagazine.com
indigrow.org
miicrosofts.net
mysmiletravel.com
selinasims.com
spellcubesapp.com
usa-faction.com
snn01.com
hope-kelley.com
bancodeprofissionais.com
zjccp99.com
liturgycreator.com
weedsmj.com
majorelenco.com
colcollect.com
androidnews-jp.com
hypoallergenicdogsnames.com
dailyupdatez.com
foodphotographyreviews.com
cricutcom-setup.com
chprowebdesign.com
katyrealty-kanepa.com
tasramar.com
bilgipinari.org
four-am.com
indiarepublicday.com
inquick-enbooks.com
iracmpi.com
kakaschoenen.com
lsm99flash.com
nana1255.com
ngen-niagara.com
technwzs.com
virtualonlinecasino1345.com
wallpapertop.net
nova-click.com
abeautifulcrazylife.com
diggmobile.com
denochemexicana.com
eventhalfkg.com
medcon-taiwan.com
life-himawari.com
myriamshomes.com
nightmarevue.com
allstarsru.com
bestofthebuckeyestate.com
bestofthefirststate.com
bestwireless7.com
declarationintermittent.com
findhereall.com
jingyou888.com
lsm99deal.com
lsm99galaxy.com
moozatech.com
nuagh.com
patliyo.com
philomenamagikz.net
rckouba.net
saturnunipessoallda.com
tallahasseefrolics.com
thematurehardcore.net
totalenvironment-inthatquietearth.com
velislavakaymakanova.com
vermontenergetic.com
sizam-design.com
kakakpintar.com
begorgeouslady.com
1800birks4u.com
2wheelstogo.com
6strip4you.com
bigdata-world.net
emailandco.net
gacapal.com
jharpost.com
krishnaastro.com
lsm99credit.com
mascalzonicampani.com
sitemapxml.org
thecityslums.net
topagh.com
flairnetwebdesign.com
bangkaeair.com
beneventocoupon.com
noternet.org
oqtive.com
smilebrightrx.com
decollage-etiquette.com
1millionbestdownloads.com
7658.info
bidbass.com
devlopworldtech.com
digitalmarketingrajkot.com
fluginfo.net
naqlafshk.com
passion-decouverte.com
playsirius.com
spacceleratorintl.com
stikyballs.com
top10way.com
yokidsyogurt.com
zszyhl.com
16firthcrescent.com
abogadolaboralistamd.com
apk2wap.com
aromacremeria.com
banparacard.com
bosmanraws.com
businessproviderblog.com
caltonosa.com
calvaryrevivalchurch.org
chastenedsoulwithabrokenheart.com
cheminotsgardcevennes.com
cooksspot.com
cqxzpt.com
deesywig.com
deltacartoonmaps.com
despixelsetdeshommes.com
duocoracaobrasileiro.com
fareshopbd.com
goodpainspills.com
kobisitecdn.com
makaigoods.com
mgs1454.com
piccadillyresidences.com
radiolaondafresca.com
rubendorf.com
searchengineimprov.com
sellmyhrvahome.com
shugahouseessentials.com
sonihullquad.com
subtractkilos.com
valeriekelmansky.com
vipasdigitalmarketing.com
voolivrerj.com
zeelonggroup.com
1015southrockhill.com
10x10b.com
111-online-casinos.com
191cb.com
3665arpentunitd.com
aitesonics.com
bag-shokunin.com
brightotech.com
communication-digitale-services.com
covoakland.org
dariaprimapack.com
freefortniteaccountss.com
gatebizglobal.com
global1entertainmentnews.com
greatytene.com
hiroshiwakita.com
iktodaypk.com
jahatsakong.com
meadowbrookgolfgroup.com
newsbharati.net
platinumstudiosdesign.com
slotxogamesplay.com
strikestaruk.com
trucosdefortnite.com
ufabetrune.com
weddedtowhitmore.com
12940brycecanyonunitb.com
1311dietrichoaks.com
2monarchtraceunit303.com
601legendhill.com
850elaine.com
adieusolasomade.com
andora-ke.com
bestslotxogames.com
cannagomcallen.com
endlesslyhot.com
iestpjva.com
ouqprint.com
pwmaplefest.com
qtylmr.com
rb88betting.com
buscadogues.com
1007macfm.com
born-wild.com
growthinvests.com
promocode-casino.com
proyectogalgoargentina.com
wbthompson-art.com
whitemountainwheels.com
7thavehvl.com
developmethis.com
funkydogbowties.com
travelodgegrandjunction.com
gao-town.com
globalmarketsuite.com
blogshippo.com
hdbka.com
proboards67.com
outletonline-michaelkors.com
kalkis-research.com
thuthuatit.net
buckcash.com
hollistercanada.com
docterror.com
asadart.com
vmayke.org
erwincomputers.com
dirimart.org
okkii.com
loteriasdecehegin.com
mountanalog.com
healingtaobritain.com
ttxmonitor.com
bamthemes.com
nwordpress.com
11bolabonanza.com
avgo.top