You’ve seen it done before, and maybe you’ve even done it yourself. But do you know the right way to do it? The total body exercise known as ‘the burpee’ is one of the fastest ways to improve your strength and endurance. As a bonus, they torch those calories and blast fat off of your hips, thighs and back. Here’s how to do it the right way.

Give It All You’ve Got (and Add a Clap While You’re At It!)

Ah, the burpee: it’s not nearly as easy as it looks! And while it may take the wind out of you, every single second that you endure this total workout work out, is well worth it. Here’s how you do it:

  • Start in a standing position, with your feet firmly planted on the floor.
  • Move yourself back into a squatting position with your hands out in front of you, and then jump your feet back behind you (as though you’re about to do a push-up.)
  • Add a clap when you’re in the push-up position for extra calorie blasting (a traditional push-up with work too) if you dare—it’s a great way to add a challenge to this exercise—but if you don’t, jump back in a squat stance. End it by coming back up to your original standing position.

Here’s Some Bonus Benefits…

Who knew that this full body workout could give your metabolism such a kick start? It’s true, and the fact is, when you make them part of your weekly workout (a couple times a week at least), you’ll notice a difference in your energy level, endurance, and stamina. Do you want to be a fat burning machine that burns calories as you sit at your desk and send emails, all the way until dinnertime?

Consider the burpee your new best friend.

Forget the bike, treadmill or elliptical machine—burpees do it all and give it to you in less time than exercising on a traditional cardio machine will.  When you commit to weekly burpees, you’ll work out every major muscle group in your body: hamstrings, glutes, abs, chest and arms. And the best part of all is…you can do it from your bedroom, backyard or even in the privacy of your office!iStock_000039868420_Small

There’s nothing like a good, old-fashioned exercise to melt away those unwanted pounds and stubborn cellulite. What better way to accomplish that then with some burpees? You can’t go wrong, and while it may be a challenge, it’s time and energy worth spending.