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Ease into burpees with Kayla Itsines’ two genius modifications


Kayla Itsines' modifications for easier burpees Pin It
Photo: Instagram/@kayla_itsines

Of all of the workout moves in the world, the one most likely to make you question why you picked a HIIT class rather than spin is the burpee. (Just me?) It’s a hard exercise to do, let alone master. So to help you, Kayla Itsines—the influencer who launched a movement of Instagram transformations and fitness discussions—just shared a genius tip on her website for hacking your burpees.

First, Itsines’ run-through on the best burpee practices: Start with your feet shoulder-width apart, keep your spine in a neutral position, and maintain soft knees to avoid injuries. After the nitty-gritty details, she gets to the fun part: a burpee modification that makes the intense move totally conquerable.

“Burpees can be intimidating, especially if you’re starting a new fitness routine,” Itsines said. So, for those who looking to ease into things, she suggests two different modifications.

Itsines wrote that though she’s a big proponent of the move, they “can be intimidating, especially if you’re starting a new fitness routine.” So, for those looking to ease into things, she suggests two different modifications.

“Rather than jumping your feet back and forwards, you can step instead.” Or, do your burpees near a bench, and, rather than go all the way down to the floor for the plank portion, put your hands on the bench. 

And if you need a refresher on why you should try the move in the first place, Itsines wrote that burpees are one of her favorite exercises because “they work multiple muscle groups at once, which makes them great for toning tummies, legs, and arms!”

If you need a visual guide to the move, see this trainer’s burpee technique in action and take a look at this genius modification of the move