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How to Do a Burpee Walkout With Perfect Form

Published January 12, 2018
KC Clements

Written By: KC Clements, MS

KC holds a Master of Arts in Gender Politics from New York University

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<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "Elisa Silva" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Beginner_BURPEE_WALKOUT.jpg" } }, "headline":"How to Do a Burpee Walkout With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-10-30", "description":"Learn How to Do a Burpee Walkout With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Beginner_BURPEE_WALKOUT.jpg" } </script> <article> <div> <ul> <li><a href="#section1">Instructions</a></li> <li><a href="#section2">Things to Keep in Mind</a></li> <li><a href="#section3">Conclusion</a></li> </ul> </div> <section> <article> <section> <p>The burpee is a classic killer exercise that you’ve probably seen at the gym or in army boot camp scenes in the movies. It’s a high-energy move that has you leaping into the air, dropping down into a pushup, and then jumping back up to repeat the move again. The burpee is a pretty challenging move, and beginners may find they need to work their way up to it. In this article we’re going to set you on the path to performing full burpees with an introductory exercise: the burpee walkout.</p> <p>The burpee walkout will run you through many of the same motions as the classic burpee without tapping into the speed and explosiveness of the full burpee. You’ll start in a squatting position with your hands on the ground, then walk your legs out and back in, and finish the move by standing up. The burpee walkout is not only going to prepare you to perform the burpee with perfect form, but it’s also going to give you a solid, full-body workout, working your glutes, quads, hamstrings, abs, chest, and arms.</p> <p>If the burpee walkout feels too difficult for you, start the move by placing your hands on a chair rather than on the ground. This is going to make the move a little bit easier to perform while still giving you a great, full-body pump.</p> <p>Once you’ve got the burpee walkout down pat, you can move on to the squat thrust. Performing the squat thrust is going to bring you one step closer to the full burpee. To perform the squat thrust you begin in a squatting position, then kick your legs back from the squatting position into a pushup pose and leap back to a squat before standing. The squat thrust is going to help you gain the momentum you’ll need to complete the last step of the burpee.</p> <p>Finally, to complete the burpee you’ll want to do everything the same as you did with the squat thrust, but you’ll add in an explosive leap at the end of the movement instead of standing up. This leap is going to add an additional cardio boost to your workout, which will elevate your heart rate and help you burn fat.</p> <p>Let’s get started by learning how to tackle the burpee walkout with perfect form.</P> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Start in a standing position with your toes underneath your hips and your feet pointed slightly outward. This is going to be your “ready” stance.</li> <li>Hinge at your hips and bring your hands down to the ground, placing them in front of your feet. You want to reach down as though you’re going to pick something up, like you would with a deadlift. Avoid putting yourself into a frog pose.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/ins-beg-burpee-walkout-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/ins-beg-burpee-walkout-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/ins-beg-burpee-walkout-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/ins-beg-burpee-walkout-LR-1.jpg" class="img-fluid" alt="ins-beg-burpee-walkout-1"> </picture> <li>Step your left leg out behind you then your right leg, so that you’re in a plank position.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/ins-beg-burpee-walkout-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/ins-beg-burpee-walkout-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/ins-beg-burpee-walkout-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/ins-beg-burpee-walkout-LR-2.jpg" class="img-fluid" alt="ins-beg-burpee-walkout-2"> </picture> <li>Step your left leg back in under your chest, and then do the same with your right leg, returning to the squatting pose.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/ins-beg-burpee-walkout-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/ins-beg-burpee-walkout-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/ins-beg-burpee-walkout-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/ins-beg-burpee-walkout-LR-3.jpg" class="img-fluid" alt="ins-beg-burpee-walkout-3"> </picture> <li>Use your hands to rock yourself back to your heels and then stand up to return to your ready stance.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/ins-beg-burpee-walkout-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/ins-beg-burpee-walkout-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/ins-beg-burpee-walkout-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/ins-beg-burpee-walkout-LR-4.jpg" class="img-fluid" alt="ins-beg-burpee-walkout-4"> </picture> <li>Repeat the move, alternating which leg you walk out first, until you’ve reached your desired number of repetitions.</li> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Things to keep in mind</h2> <ul> <li>Keep your hands active by pushing the pads of your hands into the ground and gripping the floor with your fingers. To make this easier, rotate your shoulders outwards and point the pits of your elbows forward, making sure you don’t scrunch your neck or shoulders.</li> <li>Your feet should stay flat on the floor for most of the exercise. The only time when your feet won’t be flat on the floor is right before you stand up when you roll from your toes to your heels and return to the starting stance.</li> <li>For the squatting portion, focus on your alignment; make sure your knees don’t wobble too far in or out. Your weight should be flat on your feet: distributed about 30% on your toes and 70% on your heels.</li> <li>The spine should remain flat throughout the exercise; do not allow it to arch. To achieve this, try thinking about pulling your belly button towards your thighs. If you find that you can’t maintain that nice, flat spine for the entirety of the movement, it’s okay to lift onto your heels a little bit as your hands reach the floor.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/ins-beg-burpee-walkout-5.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/ins-beg-burpee-walkout-5.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/ins-beg-burpee-walkout-5.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/ins-beg-burpee-walkout-LR-5.jpg" class="img-fluid" alt="ins-beg-burpee-walkout-5"> </picture> <li>Once you’ve mastered the perfect form and have gotten comfortable with the exercise, try increasing the speed of each movement. Just make sure that you don’t sacrifice your form as you move more quickly.</li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion:</h2> <p>The burpee walkout is going to bring you one step closer to the fat-burning, powerhouse burpee move. If you find that the exercise we’ve demonstrated here is still too challenging for you, don’t worry! Just place your hands on a chair rather than on the floor and perform the move just the same.</p> <p>When you’ve perfected your burpee walkout and ramped up the speed a little bit, you’ll be ready to take on the squat thrust. The squat thrust is going to get you accustomed to a more intense leg movement by having you kick your legs out behind you into the plank pose as opposed to walking them out like you did in the burpee walkout.</p> <p>From there, you’ll be equipped to tackle the full burpee. To do so, just take the squat thrust move and add one more explosive hop to the end of the movement before dropping back down into a plank. Regardless of whether you are able to complete only the burpee walkouts or the full burpee, you’re going to get an amazing full-body workout that will hit your quads, glutes, hamstrings, arms, chest, and abs in just one exercise.</p> <p>Now that you’ve learned the perfect form for the burpee walkout, try incorporating the exercise into your next workout and you’ll be well on your way to achieving burpee mastery.</p> <p>If this exercise is too easy, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-squat-thrust/">Squat Thrusts</a></p> </section> </article>

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