How to Make Burpee The Effective Burpee?

The burpee is an effective exercise that doesn't require any fitness equipment, and it is also known as the prison workout. Burpees are an effective exercise when you don't have access to a gym. Speak to your doctor before beginning any type of exercise regimen.
Burpee Elements
The burpee incorporates a number of exercises into one smoothly transitioned set of movements. Begin by standing straight with your feet shoulder-width apart. Lower into a squat position, keeping your back straight and your weight on your heels. Next, kick your legs back behind you and bring your hands to the ground to form a pushup stance. Do one pushup and tuck your legs back under your chest. Power up and perform a hop with arms reaching toward the ceiling. This combination of movements constitutes one repetition.
Burpee Ladder
Doing just one burpee on its own doesn't offer too many fitness benefits. The key to a burpee workout is to do many burpees in quick succession. A burpee ladder can be performed in a few different ways. As the name suggests, a ladder routine involves working your way up, down or both in the number of repetitions. You can start a burpee ladder routine with five burpees, rest for 30 seconds, then perform six burpees, rest, continuing in this manner until you reach your desired amount of burpees. You can also work your way back down from the high mark to the number of burpees you started with.
Burpee Variations
You can add a few dynamics to the burpee to make it more challenging. Try doing your burpee routine while holding a pair of dumbbells. Its best to use dumbbells that have hexagonal ends. Their flat surfaces make the pushup portion of the burpee easier. You can wear a weighted vest to add more resistance to the movements. Or, hold a medicine ball throughout the duration of a burpee, holding the ball above your head as you jump up from the pushup.
Considerations
If you haven't exercised in a long time, slowly work your way up in the number of burpees you perform in quick succession. The burpee raises your heart rate very quickly as it involves the entire body in an intense series of movements. Do the movements slowly at first and don't attempt to perform a full ladder set right away. If the burpee is too difficult, you can try to perform a simplified version. Instead of doing a pushup, simply take the pushup stance before tucking your legs back under your chest. You try to perform a basic squat thrust on the way up instead of powering up for a hop.