Burpees have a reputation for being tough, but they’re also one of the most effective full-body workouts out there. If you’re new to fitness, just hearing the word “burpee” might make you want to run for the hills—but don’t worry. This powerful move has many variations that cater to different fitness levels, including gentle modifications that are ideal for beginners.
For those just getting started, there’s a simplified version of the burpee that avoids high-impact movements like jumping or push-ups. Here’s how to do a beginner-friendly burpee: Start by standing tall with your feet shoulder-width apart. Lower into a squat and place your hands on the ground. Then, step one foot back at a time into a plank position. Step your feet back forward into the squat and return to a standing position with arms raised overhead. This version strengthens the body without stressing the joints.
Start with 3 sets of 5 reps, increasing to 10–15 reps as your stamina improves. As you gain confidence, try the intermediate burpee—jump both feet back and forward together, and add a small jump at the end. Eventually, work your way up to the classic burpee that includes a push-up for a total-body challenge. The key is to progress gradually and stay consistent.
