Struggling With Burpees? Here’s What Your Body Is Telling You

However, if you’ve ever attempted a burpee or tried to do several reps in a row, you’ll understand why many consider burpees to be an advanced exercise. After all, burpees work muscles from head to toe, and the movement is complex, requiring a higher level of fitness, strength, and mobility than other body-weight exercises.

Why Are Burpees So Challenging?

“A traditional burpee is challenging in general but can be especially challenging for anyone with physical limitations,” says Jericho McMatthews, a NASM- and ACE-certified personal trainer for Beachbody and creator of the workout program Morning Meltdown 100.

1. Start standing with your feet shoulder-width apart, your back straight, your chest out, and your arms at your sides.
2. Squat low from a standing position. Drive your knees slightly beyond your toes as you move your butt toward the floor. Ensure your feet remain flat on the floor as you squat. Just before the next part of the movement, place your palms on the floor just in front of your feet.
3. Hop both feet back so that your body is in a high-plank position, forming a straight line from your shoulders to your heels. Lock your arms and keep your head straight, looking just ahead of you. You’ll feel your core engage.
4. Perform a push-up, bending your elbows and bringing your body closer to the floor. Keeping your body straight, push back up into high-plank position.
5. Hop your feet forward so you’ve returned to a low-squat position. Your feet should be flat on the floor again.
6. Perform an explosive jump, reaching your arms upward toward the ceiling as you do.

Ideally, you should link these segments together into one fluid movement.

If this just isn’t happening for you, pay attention to where you’re struggling during the burpee. “We all have limitations, and our bodies give us signs when it’s time to slow down or modify our movement,” McMatthews says.

Once you know your limitations, you can take steps to address them. Here are some of the most common signs to watch out for, along with tips to help you knock out full burpees like a pro.

What If You Get Out of Breath Easily During a Burpee?

You may need to build your aerobic capacity if you find breathing challenging after performing a burpee.

Dani Almeyda, corrective exercise specialist and co-owner of Original Strength Institute in Fuquay-Varina, North Carolina, suggests modifying the exercise to fit your current fitness level and increasing the challenge as your aerobic capacity improves. “Working on a modified burpee will allow you to complete the task, increase cardio at your own pace, and not feel completely awful in the process,” says Almeyda.

McMatthews has a similar perspective on modifications. “I always tell my clients that making modifications doesn’t mean they’re taking the easy way out,” she advises. “There’s a big difference between being lazy and being smart when it comes to exercise and results.”

Modified burpee options include walking your feet back into plank instead of jumping back or not jumping as high during the final step. You could also practice getting up and down off the floor. Do whichever version of the burpee feels best for you.

What If You Feel Joint or Lower-Back Pain During a Burpee?

If you feel joint or lower-back pain or discomfort at any point during burpees, it may be an issue of body control. You might need to work on strength and form. For example, many people feel pain in their lower back because they allow their hips to collapse in the plank position instead of controlling them and keeping them up, Almeyda says.

Another telltale sign that you lack body control is if you make a ton of noise during burpees. If you make loud thuds when you land, you’re likely putting more stress on your joints and lower back than you should. “Try to be ninja or catlike when doing burpees,” Almeyda recommends. “You shouldn’t be landing heavily.”

If you can’t do quiet, catlike burpees, modify the movement until you build greater body control. Try slowing down the movement or removing or changing certain aspects as necessary to perform them with full control.

It’s always a good idea to consult with your doctor or physical therapist to rule out the possibility of an injury or underlying condition before engaging in high-intensity exercise.

What If You Get Dizzy During Burpees?

Sometimes, the quick up-and-down motion of burpees can throw people off, making them feel lightheaded and dizzy. “This seems to be more prevalent in people with low blood pressure,” Almeyda says.

Almeyda recommends taking breaks as needed or modifying the burpee by slowing your pace, elevating your hands on a chair or exercise bench, or removing any jumping movements.

What If Burpees Feel Too Intimidating?

Sometimes, the issue with performing a full burpee is a mental block. “Burpees are just flat-out intimidating for some people,” McMatthews says, and even if you build up your fitness, strength, and mobility, you may still doubt your ability to do a traditional burpee. But chances are, you can, McMatthews says.

If you struggle with self-doubt, start by modifying the burpee. Once you feel comfortable with the modified versions, break the full version down step-by-step and work through it slowly. Focus on owning each component of the movement and gradually pick up the pace.

Seek advice from a fitness professional on form and technique if you need it.

You can always come back to burpees in a few weeks or months and try them again.

The Takeaway

• Burpees are tough, combining a squat thrust, push-up, and jump. You might need to build your cardiovascular fitness before you can nail them.
• If you find them too challenging, try modifying them, performing them slowly, or breaking the movement down and getting comfortable with each element before combining them.
• It’s best to avoid burpees if you have hip, shoulder, or back issues. Likewise, if you have orthostatic hypotension, consider grouping the movements into lying-down, sitting, and standing exercises or steering clear of burpees.
• A fitness professional may be able to help you build up to burpees in a way that’s comfortable and enjoyable for you.