8 Minute Easy Burpee Workout

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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.

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:

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:

  1. While standing, take a shoulder width stance with your arms down by your sides.
  2. Bend forward at your hips as you lower your hands towards the floor directly under your shoulders, and outside of your knees.
  3. Step one foot back at a time to get into a standard push up position with your arms extended.
  4. Then step one foot back towards your hands, followed by the other other, then immediately stand up.
  5. That’s one rep.
  6. 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:

  1. While standing, take a shoulder width stance with your arms down by your sides.
  2. 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.
  3. 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.
  4. 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:

  1. While standing, take a shoulder width stance with your arms down by your sides.
  2. 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.
  3. 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.
  4. Jump both feet back in and immediately stand up while extending your arms over your head (optional).
  5. 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:

  1. Kneel down on the floor and bring both feet together so your big toes touch each.
  2. Separate your knees so they are as wide as your hips, then sit back on your heels.
  3. Exhale, then lower your torso down between your thighs and place your extended arms in front of you with your palms touching the floor.
  4. 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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