Performing burpees on an incline surface is easier compared to the traditional burpee exercise by incorporating an inclined position. Here’s a step-by-step guide on how to perform burpees on an incline surface:
Video Instructions on How to Do A Burpee on Incline
Equipment Needed:
- Incline bench or a sturdy elevated surface (such as a step or box)
- Comfortable workout attire
- Athletic shoes
Instructions:
- Warm-up: Begin with a brief warm-up to increase your heart rate and prepare your muscles for the exercise. Perform light cardio, such as jumping jacks or jogging in place, for 5-10 minutes.
- Position the Incline Surface: Set up the incline bench or elevated surface in a stable location. Make sure it can support your weight and won’t slip during the exercise.
- Starting Position: Stand facing the incline surface with your feet shoulder-width apart.
- First Movement – Squat Down: Bend your knees and lower your body into a squat position, placing your hands on the incline surface. Keep your back straight, chest up, and engage your core.
- Second Movement – Jump Back: From the squat position, jump both feet back, landing in a plank position with your hands still on the incline surface. Your body should form a straight line from head to heels.
- Third Movement – Incline Push-Up: Perform a push-up by bending your elbows and lowering your chest towards the incline surface. Keep your body in a straight line throughout the movement.
- Fourth Movement – Jump Forward: Jump both feet back towards the incline surface, returning to the squat position.
- Final Movement – Stand and Jump: Explosively jump up, extending your hips and knees, reaching your arms overhead. Land softly back in the starting position.
- Repeat: Complete the desired number of repetitions. Beginners may start with 5-10 reps, while more advanced individuals can aim for 15-20 or more.
- Cool Down: Finish your workout with a cooldown to help lower your heart rate and stretch your muscles. Perform gentle stretches for the major muscle groups used during the exercise.
Tips:
- Maintain proper form throughout the exercise to prevent injuries.
- Land softly during jumps to reduce impact on your joints.
- Adjust the incline level based on your fitness level. Beginners may use a lower incline, while advanced individuals can increase the incline for added difficulty.
Always consult with a fitness professional or healthcare provider before starting a new exercise routine, especially if you have any existing health concerns or conditions.
