Burpee (exercise)

The burpee, or squat thrust, is a full body exercise used in strength training and as an aerobic exercise. The basic movement is performed in four steps and known as a "four-count burpee":

1. Begin in a standing position.
2. Drop into a squat position with your hands on the ground. (count 1)
3. Kick your feet back, while keeping your arms extended. (count 2)
4. Immediately return your feet to the squat position. (count 3)
5. Jump up from the squat position (count 4)

File:Burpee How To.webm

See how to do a basic burpee.

Origin

According to Oxford Dictionaries Online, the exercise was named in the 1930s for American physiologist Royal H. Burpee, who developed the burpee test. He earned a PhD in applied physiology from Columbia University in 1940 and created the "burpee" exercise as part of his PhD thesis as a quick and simple way to assess fitness. The exercise was popularized when the United States Armed Services adopted it as a way to assess the fitness level of recruits when the US entered WWII. Consisting of a series of the exercises performed in rapid succession, the test was meant to be a quick measure of agility, coordination and strength.

Variants

Box-jump burpee 

The athlete jumps onto a box, rather than straight up and down.

Burpee broad jump

A burpee followed by a stationary two footed distance jump.

Burpee push up (also known as a "bastardo")

The athlete performs one push-up after assuming the push-up position.

Dumbbell burpee 

The athlete holds a pair of dumbbells while performing the exercise.

Eight-count push up or Double burpee

The athlete performs two push-ups after assuming the plank position. This cancels the drive from landing after the jump and makes the next jump harder. Each part of the burpee might be repeated to make it even harder.

Hindu push up burpee

Instead of a regular push up, do a Hindu push up.

Jump-over burpee 

The athlete jumps over an obstacle between burpees.

Jump up burpee 

The athlete jumps straight up as high as possible at the end of the movement, before beginning the next burpee.

Knee push-up burpee 

The athlete bends their knees and rests them on the ground before performing the push up.

Long-jump burpee 

The athlete jumps forward, not upward.

Muscle-up burpee 

Combine a muscle-up (a variation of a pull-up) with the jump or do a muscle-up instead of the jump.

One-armed burpee 

The athlete uses only one arm for the whole exercise including the pushup.

One leg burpee 

The athlete stands on one leg, bends at the waist and puts hands on ground so they are aligned with shoulders. Next jump back with the standing leg to plank position. Jump forward with the one leg that was extended, and do a one-leg jump. Repeat on opposite side.

Parkour burpee 

Following one burpee on the ground, the athlete jumps upon a table and performs the second burpee on the table, then jumps back to the initial position.

Pull-up burpee 

Combine a pull-up with the jump or do a pull-up instead of the jump.

Sean-Ellett Burpee

Same as a four step burpee but you give up after the third step.

Shitee

Starting in plank position perform a push-up, then with hands maintaining position on the floor quickly bring feet forward so that the toes are even with the hands, then return to plank position.

Side burpee 

The athlete bends at waist and places hand shoulder-width apart to the side of right or left foot. Jump both legs out to side and land on the outer and inner sides of your feet. Jump back in, jump up, and repeat on opposite side.

Squat Thrust 

Same as a four-count burpee except the fourth count is only standing up from the squat instead of jumping.

Tuck-jump burpee 

The athlete pulls their knees to their chest (tucks) at the peak of the jump.

Burpee pull and push up (body blaster)

The athlete performs a push up when in the plank position of the burpee for 30 seconds to a minute depending on what they would like, then jumps and finishes with a pull-up, and repeats.

World records

At 4 pm on May 17, 2014, in Greenwood, SC, Cameron Dorn broke two burpee world records: the most burpees performed in 12 hours with 5,657 and the most burpees completed in 24 hours with 10,105.

At 6 am on October 21, 2013, in Portland, OR, Lloyd Weema broke the burpee world record: the most chest to ground burpees performed in 72 hours with 9,480.

External links

• Further instructions at bodybuilding.com
• CrossFit.com Burpees Video
• Can we make our soldiers tough enough? from Popular Science, 1944
• Single Arm Burpee Demo Pics
• Why this explanation of the Burpee is wrong

• http://strength.stack52.com/periodic-table-of-bodyweight-exercises/