Fitness expert & martial artist, Dasha Libin Anderson, delineates the progression of a typical Burpee from start to finish while ensuring absolute safety. 6 minutes into the video, she describes a beginner version for the absolute de-conditioned self-starter to perform a low-impact version while also including a beginner level push-up.

The different ways to implement Burpees in a workout:

1. As a warm-up:

The beginner versions of a Burpee like the squat-thrust which is basically a Burpee without a leap and the adaptation demonstrated by BJ Gaddour in the above video might be used as a warm up to open up the hips and lower back, markedly, before a leg or a back workout.

2. As a cardio-burst interval in a strength training workout:

Whether you are doing a series of strength training exercises at the gym or just working your abs at home, wringing out ten Burpees out of your body after every set will intensify your workout to maximize fat-burn in minimum time. It will not only escalate your overall endurance, create a deeper fat burn in the body part you aim to tone, but also make you functionally strong enough to find daily manual chores less and less of a challenge.

3. As a metabolic finisher:
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