For a beginner, the duration and number of burpees depend on fitness level and stamina. Here are some general guidelines to help beginners incorporate burpees effectively into their workout routine:
1. Start Small:
- 5-10 Burpees per Set: As a beginner, start with 5-10 burpees in one set. This allows you to build proper form and avoid overexertion. Rest for about 30 seconds to 1 minute between sets.
- Duration: Start with 3-5 sets of burpees, which can take around 5-10 minutes total. Focus on quality over quantity, ensuring proper form with each repetition.
2. Increase Gradually:
- Weekly Progression: As you get stronger, gradually increase the number of burpees per set by 2-5 reps each week. Also, you can aim to reduce the rest time between sets or add more sets.
- 20-30 Burpees: Once your endurance builds, aim to complete 20-30 burpees in a row. This typically takes about 2-3 minutes and offers a solid cardio and strength-building workout.
3. Beginner-Friendly Variations:
- Modified Burpees: Start with modified versions (without push-up or jump) to build strength. Once you feel comfortable, you can add the push-up and jump to make it more intense.
Key Considerations:
- Rest and Recovery: Allow adequate rest if you're just starting, and listen to your body. Incorporate burpees into your routine 2-3 times a week at the start.
- Consistency: Focus on maintaining consistency rather than pushing too hard early on. Over time, burpees can become a part of more intense circuits.
Always ensure you warm up properly before attempting burpees and use correct form to avoid injury.
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