Beginners Burpee Workout

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Exercise routines can be boring and tedious, but burpees are a fun way to challenge yourself by working all muscle groups and cardio in the same exercise. This article will cover beginner burpee workouts.

Beginners Burpee Workout
(Tara Novak/Demand Media)

A burpee is a free way to exercise with no machines or costly gym memberships. It is a simple exercise that can be manipulated to any level of fitness. A burpee helps with strength, conditioning and cardio, and it only takes a few minutes a day. For a beginner, the burpee is quick and easy.

"Burpees use all of the major muscle groups as well as do a great job of elevating the heart rate, making it one of the best basic exercises for any fitness level," says Vicki Carvalho, licensed personal trainer and owner of Duxbury Fitness.

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Start in a standing position. Squat down and put your hands on the floor about shoulder-width apart. Kick your feet back so you are fully extended in a push-up position. For beginners, drop to your knees. Perform a push-up. Jump back into a squat position. Jump up with your hands up over your head, ending in a standing position.

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This is a descending set workout and can be done in small intervals. Start by doing five burpees in a row, then take a break for 30 seconds. Then perform four burpees, break for 30 seconds, and so on down to zero. Once you get better at them, you can move up to 10 or even 20 burpees to start.

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Do as many burpees as you can in 30 seconds, then take 30 seconds of rest, then repeat. As a beginner, start with five minutes on the clock. As performing burpees becomes easier, bump up the time to 10, 15, 20, all the way to 30 minutes.

Tara Novak/Demand Media

Pick a number of burpees to achieve and time yourself. You might not make your initial goal your first time, but over time your speed will increase and burpees will come easier to you.

Tara Novak/Demand Media

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