8 Minute Easy Burpee Workout
Follow Along Burpee Workout For Beginners
On today’s episode of Live Lean TV, I’m sharing a follow along 8 minute easy burpee workout for beginners.
8 Minute Easy Burpee Workout
Let’s get started.
Here’s how the easy burpee workout is structured:
- 3 rounds
- 10 reps/round
- 2 minute child’s pose recovery
After you finish 10 reps of burpees, you will then get down on the ground to complete 2 minutes of child’s pose.
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This will allow your heart rate to drop before starting the next round of burpees.
If you’re following along with me, each round we’ll be progressing to a more challenging burpee variation:
- First Round: Beginner Burpee
- Second Round: Burpee
- Third Round: Burpee Push Up
If you’re at a lower fitness level, you can stick to the beginner burpee for all rounds.
However, for the final round, push yourself to complete a more challenging burpee variation.
In round #1, if you find the beginner burpee too easy for your fitness level, just swap it out for one of the other two burpee variations.
Or if you’re at a higher fitness level, you can complete a more intense burpee variation for all 3 rounds.
Watch the step-by-step exercise demonstration videos below to learn how to do all the exercises in the workout.
Level #1: Beginner Burpee
The Beginner Burpee is a slower modification to the more explosive burpee variation.
The movement essentially transitions you from standing, down to a straight arm plank, then back to standing up on your feet.
Even though it’s not as fast as a burpee, it will still get your heart rate pumping.
To get started:
- While standing, take a shoulder width stance with your arms down by your sides.
- Bend forward at your hips as you lower your hands towards the floor directly under your shoulders, and outside of your knees.
- Step one foot back at a time to get into a standard push up position with your arms extended.
- Then step one foot back towards your hands, followed by the other other, then immediately stand up.
- That’s one rep.
- Reverse the movement and repeat for reps.
Level #2: Burpee
The Burpee is a fantastic calorie burning exercise that hits pretty much every muscle in your body.
To get started:
- While standing, take a shoulder width stance with your arms down by your sides.
- Bend at your hips, then your knees, as you lower your body towards the floor in a squatting motion, while placing your hands on the floor, directly under your shoulders, and outside of your knees.
- Jump back with both feet to get into a standard push up position with your arms extended then immediately jump both feet back in and stand up.
- Repeat.
Level #3: Burpee Push Up
The Burpee Push Up is a calorie burning burpee variation that includes a push up.
Adding a push up not only burns more calories, but it also targets the chest.
To get started:
- While standing, take a shoulder width stance with your arms down by your sides.
- Bend at your hips, then your knees, as you lower your body towards the floor in a squatting motion, while placing your hands on the floor, directly under your shoulders, and outside of your knees.
- Jump back with both feet to get into a standard push up position with your arms extended then immediately complete the push up by bending your elbows and lowering your body until it’s a few inches off the floor, then press your hands through the floor to raise back to the top of the push up.
- Jump both feet back in and immediately stand up while extending your arms over your head (optional).
- Repeat for reps.
Rest: Child’s Pose
Child’s Pose is a relaxing stretching exercise that allows your heart rate to drop after a workout.
To get started:
- Kneel down on the floor and bring both feet together so your big toes touch each.
- Separate your knees so they are as wide as your hips, then sit back on your heels.
- Exhale, then lower your torso down between your thighs and place your extended arms in front of you with your palms touching the floor.
- Hold this position for the desired time.
Thank you for completing this 8 minute easy burpee workout with me today.
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Questions Of The Day:
- Did you follow along and complete all 3 burpee variations?
- Which burpee variation did you like the most?
Share your experiences in the comment section below.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.