Stair Lunges

Try lunging up your stairs by taking two at a time, making sure you’re bending low to feel it in your glutes and hamstrings. You can intensify this move by (carefully) upping the pace you set.

Box Jump

If you work out in a gym, see if there are any blocks or cubes available to use – if you work out at home, a large, sturdy cushion should work as a stand in. Starting from a squatting position, leap up onto the box (or cushion), squat, and then jump back. Repeating this only a few times will get your heart racing. Take care to land with soft knees, so you don’t do yourself any damage.

View this post on Instagram

A post shared by AJ Odudu (@ajodudu)

Burpees

A classic for a reason, burpees are great in that they can be easily modified and are guaranteed to get you sweaty and out of breath. Starting in a standing position, leap into the air, move into a push up position, complete a push up before leaping back up and starting again. If you’re not a push up person, try holding a high plank for three seconds, or trying a plank jack.

The post Three High Intensity Cardio Moves To Supercharge Your Fitness appeared first on yourdailysportfix.com.

Jumping Jacks

Burpees usually end with a jump and if this happens to be the only part of this exercise that you love, you should consider doing jumping jacks instead.

Jumping Rope

Rope jumping is a great replacement for burpees because it’s a full-body workout that requires a full range of movements, but it just happens to be much more fun.

Mountain Climbers

Mountain climbers don’t include as many moving parts as burpees, but that’s not stopping them from being an amazing full-body exercise. They can do wonders for your abs and legs, just like burpees.

Plank Variations

Planks are an essential part of each burpee and they usually come between the squat and the pushup. If you want to scale down on jumping and squatting, only doing planks is also an option. There are so many variations on the market that it’s easy to replace burpees with them.

The post Amazing Burpee Alternatives That You Should Try ASAP appeared first on yourdailysportfix.com.

Skipping Warm Up

Burpee is an intense full-body exercise that activates multiple muscle groups at the same time. That’s exactly why it’s important to warm-up properly before doing them in order to avoid injuries.

Rushing Through Them

Burpees are already pretty intense so there’s no need to rush through them. Take your time to focus on the correct form while doing this exercise because this way you’ll reduce the risk of potential injuries.

Sinking Your Hips

Burpee includes many different movements and that’s why it’s important to focus on your form. Make sure to engage your stomach and butt muscles while doing the plank part of this exercise. Tightening your muscles will keep your hips from sinking, which is very important because this mistake can cause back pain.

Landing Too Hard

Poor arm landing is also one of the common burpee mistakes that can cause severe pain in your wrists, elbows or shoulders.

The post 4 Common Burpee Mistakes to Avoid appeared first on yourdailysportfix.com.

What You Should Know

First, burpees can be done almost anywhere. They require no equipment and barely take up any space at all, so you can do them in your room, in a hotel room, outside, or even on an airplane (though that might be frowned upon).

They also require no equipment, making them one of the rare workouts that is highly effective and costs zero dollars.

The Bottom Line

Burpees are a full-body workout, hitting your legs, your core, your chest, and your arms all in one move. Plus, in addition to being great for strengthening your muscles, they’re also wonderful cardio, sure to get your heart rate up in a jiffy.

Plus, because burpees are so effective, you really don’t have to do that many of them to get a great workout in. Would you rather do 100 jumping jacks or 5 burpees? We hope after reading this your answer is the burpees.

The post Why Burpees Are Worth Doing appeared first on yourdailysportfix.com.

Burn Calories

Burpees are an intense fully body exercise that burn major calories. Doing burpees for only one minute can burn between 10 and 20 calories, and that’s why they’re great for weight-loss and boosting metabolism.

Build Strength

Burpees are a great workout for engaging every muscle in the body and that is the reason why fitness trainers love them so much. This exercise can help your tone your arms, abs, quads, and glutes.

Improve Condition

If you want to get your heart rate up in only a few seconds and to make your cardio workout more effective, burpees are a great choice because they’re awesome for improving condition and endurance.

Do Them Anywhere

Burpees may be tough, but you can do them literally anywhere and they require no equipment. You don’t need a gym pass to do a few sets of burpees in the morning in order to boost your energy levels and burn some fat.

The post These Benefits of Burpees Will Make Them Your Favorite Exercise appeared first on yourdailysportfix.com.

Mountain Climbers

Start in a high plank with your hands on the side of the upside-down Bosu ball. Shoulders above wrists and start running with your knees towards your chest whilst keeping a plant position. Do this for 30 seconds.

Glute Bridge

Lie on your back with your arms at the side of your body and your legs bent at 90 degrees with the heels on the Bosu ball. Press through the feet and lift the hips off the floor to create a line from your shoulders to your hips and knees. Squeeze the glutes at the top and keep the abs tights. Lower to start and do 12 reps.

Push Up

Start in a high plank with the hands on the upside-down Bosu ball. Shoulders in front of wrists and bend the elbows until they reach 90 degrees and press through the hands to return to start. Do 12 reps.

Burpee

High plank position, hands on the flat side of the bosu and jump forward into a squat position with the feet on the outside of the Bosu ball. Stand up and lift the Bosu ball with you and press it overhead. Reverse the movement to start. Do 10 reps.

The post 4 Bosu Ball Exercises to Tone Your Body appeared first on yourdailysportfix.com.

Here’s your plan for the next 30 days:

Days 1-4: No jump burpee 12-15 reps, 1-3 sets

Day 5: Rest

Days 6-9: Burpee 12-15 reps, 1-3 sets

Day 10: Rest

Days 11-14: Burpee 15-20 reps, 2-3 sets

Day 15: Rest

Days 16-19: Burpee with push-up 5-10 reps, 3-4 sets

Day 20: Rest

Days 21-24: Burpee with push-up 8-12 reps, 2-3 sets

Day 25: Rest

Days 26-30: Burpee with push-up & tuck jump 8-12 reps, 3-4 sets

Check out the video below to see how it works:

The post Don’t Have Much Time? Try This Fast 30-Day Burpee Challenge appeared first on yourdailysportfix.com.

Walk Without Discomfort

To walk without any pain, begin doing glute bridges. Just lie on your back with your knees bent, squeeze your glutes and lift your hips high, creating a straight line from shoulders to knees. Lower your hips back to the floor.

Pump Energy Into Your Body

A great exercise for pumping energy into your body is the famous burpees. If you are familiar with this exercise, you will know that is challenging your whole body. Jumping, laying down, and jumping up back isn’t that easy at all.

Painless Back

Almost everyone has experienced back pain. Strengthening the back muscles can help you recover from old injuries, improve your posture, and keep your spinal cord healthy. So, for a painless back, try the exercise called rows.

Painless Knee

Are you recovering from a knee injury? A simple squat will help you strengthen the knee muscles.

The post 4 Easy Exercises That Eliminate Pain appeared first on yourdailysportfix.com.

Stair Lunges

Try lunging up your stairs by taking two at a time, making sure you’re bending low to feel it in your glutes and hamstrings. You can intensify this move by (carefully) upping the pace you set.

Box Jump

If you work out in a gym, see if there are any blocks or cubes available to use – if you work out at home, a large, sturdy cushion should work as a stand in. Starting from a squatting position, leap up onto the box (or cushion), squat, and then jump back. Repeating this only a few times will get your heart racing. Take care to land with soft knees, so you don’t do yourself any damage.

View this post on Instagram

A post shared by AJ Odudu (@ajodudu)

Burpees

A classic for a reason, burpees are great in that they can be easily modified and are guaranteed to get you sweaty and out of breath. Starting in a standing position, leap into the air, move into a push up position, complete a push up before leaping back up and starting again. If you’re not a push up person, try holding a high plank for three seconds, or trying a plank jack.

The post Three High Intensity Cardio Moves To Supercharge Your Fitness appeared first on yourdailysportfix.com.

Jumping Jacks

Burpees usually end with a jump and if this happens to be the only part of this exercise that you love, you should consider doing jumping jacks instead.

Jumping Rope

Rope jumping is a great replacement for burpees because it’s a full-body workout that requires a full range of movements, but it just happens to be much more fun.

Mountain Climbers

Mountain climbers don’t include as many moving parts as burpees, but that’s not stopping them from being an amazing full-body exercise. They can do wonders for your abs and legs, just like burpees.

Plank Variations

Planks are an essential part of each burpee and they usually come between the squat and the pushup. If you want to scale down on jumping and squatting, only doing planks is also an option. There are so many variations on the market that it’s easy to replace burpees with them.

The post Amazing Burpee Alternatives That You Should Try ASAP appeared first on yourdailysportfix.com.

Skipping Warm Up

Burpee is an intense full-body exercise that activates multiple muscle groups at the same time. That’s exactly why it’s important to warm-up properly before doing them in order to avoid injuries.

Rushing Through Them

Burpees are already pretty intense so there’s no need to rush through them. Take your time to focus on the correct form while doing this exercise because this way you’ll reduce the risk of potential injuries.

Sinking Your Hips

Burpee includes many different movements and that’s why it’s important to focus on your form. Make sure to engage your stomach and butt muscles while doing the plank part of this exercise. Tightening your muscles will keep your hips from sinking, which is very important because this mistake can cause back pain.

Landing Too Hard

Poor arm landing is also one of the common burpee mistakes that can cause severe pain in your wrists, elbows or shoulders.

The post 4 Common Burpee Mistakes to Avoid appeared first on yourdailysportfix.com.

What You Should Know

First, burpees can be done almost anywhere. They require no equipment and barely take up any space at all, so you can do them in your room, in a hotel room, outside, or even on an airplane (though that might be frowned upon).

They also require no equipment, making them one of the rare workouts that is highly effective and costs zero dollars.

The Bottom Line

Burpees are a full-body workout, hitting your legs, your core, your chest, and your arms all in one move. Plus, in addition to being great for strengthening your muscles, they’re also wonderful cardio, sure to get your heart rate up in a jiffy.

Plus, because burpees are so effective, you really don’t have to do that many of them to get a great workout in. Would you rather do 100 jumping jacks or 5 burpees? We hope after reading this your answer is the burpees.

The post Why Burpees Are Worth Doing appeared first on yourdailysportfix.com.

Burn Calories

Burpees are an intense fully body exercise that burn major calories. Doing burpees for only one minute can burn between 10 and 20 calories, and that’s why they’re great for weight-loss and boosting metabolism.

Build Strength

Burpees are a great workout for engaging every muscle in the body and that is the reason why fitness trainers love them so much. This exercise can help your tone your arms, abs, quads, and glutes.

Improve Condition

If you want to get your heart rate up in only a few seconds and to make your cardio workout more effective, burpees are a great choice because they’re awesome for improving condition and endurance.

Do Them Anywhere

Burpees may be tough, but you can do them literally anywhere and they require no equipment. You don’t need a gym pass to do a few sets of burpees in the morning in order to boost your energy levels and burn some fat.

The post These Benefits of Burpees Will Make Them Your Favorite Exercise appeared first on yourdailysportfix.com.

Mountain Climbers

Start in a high plank with your hands on the side of the upside-down Bosu ball. Shoulders above wrists and start running with your knees towards your chest whilst keeping a plant position. Do this for 30 seconds.

Glute Bridge

Lie on your back with your arms at the side of your body and your legs bent at 90 degrees with the heels on the Bosu ball. Press through the feet and lift the hips off the floor to create a line from your shoulders to your hips and knees. Squeeze the glutes at the top and keep the abs tights. Lower to start and do 12 reps.

Push Up

Start in a high plank with the hands on the upside-down Bosu ball. Shoulders in front of wrists and bend the elbows until they reach 90 degrees and press through the hands to return to start. Do 12 reps.

Burpee

High plank position, hands on the flat side of the bosu and jump forward into a squat position with the feet on the outside of the Bosu ball. Stand up and lift the Bosu ball with you and press it overhead. Reverse the movement to start. Do 10 reps.

The post 4 Bosu Ball Exercises to Tone Your Body appeared first on yourdailysportfix.com.

Here’s your plan for the next 30 days:

Days 1-4: No jump burpee 12-15 reps, 1-3 sets

Day 5: Rest

Days 6-9: Burpee 12-15 reps, 1-3 sets

Day 10: Rest

Days 11-14: Burpee 15-20 reps, 2-3 sets

Day 15: Rest

Days 16-19: Burpee with push-up 5-10 reps, 3-4 sets

Day 20: Rest

Days 21-24: Burpee with push-up 8-12 reps, 2-3 sets

Day 25: Rest

Days 26-30: Burpee with push-up & tuck jump 8-12 reps, 3-4 sets

Check out the video below to see how it works:

The post Don’t Have Much Time? Try This Fast 30-Day Burpee Challenge appeared first on yourdailysportfix.com.

Walk Without Discomfort

To walk without any pain, begin doing glute bridges. Just lie on your back with your knees bent, squeeze your glutes and lift your hips high, creating a straight line from shoulders to knees. Lower your hips back to the floor.

Pump Energy Into Your Body

A great exercise for pumping energy into your body is the famous burpees. If you are familiar with this exercise, you will know that is challenging your whole body. Jumping, laying down, and jumping up back isn’t that easy at all.

Painless Back

Almost everyone has experienced back pain. Strengthening the back muscles can help you recover from old injuries, improve your posture, and keep your spinal cord healthy. So, for a painless back, try the exercise called rows.

Painless Knee

Are you recovering from a knee injury? A simple squat will help you strengthen the knee muscles.

The post 4 Easy Exercises That Eliminate Pain appeared first on yourdailysportfix.com.