Slow burpees are an excellent full-body movement for beginners, combining cardio, strength, and coordination in one low-impact exercise. They're ideal for building endurance and control—especially when done slowly and with proper form. Here’s how to perform them step-by-step:
How to Do Slow Burpee (Beginner)?
- Start from a standing position with your feet shoulder-width apart.
- Keep your arms relaxed by your sides.
- Bend your knees and lean forward to place both hands on the floor, shoulder-width apart.
- Maintain a straight back and active core throughout.
- Step your right foot back first.
- Then step your left foot back to get into a high plank position.
- Your hands should be under your shoulders; your body forms a straight line from head to heel.
- Engage your core and avoid sagging your hips.
- Step your right foot forward towards your hands.
- Then bring your left foot forward into a low squat.
- Push through your legs and return to the standing position.
What Muscles Does It Work?
- Legs: Quads, hamstrings, glutes.
- Core: Abs and lower back stability.
- Chest & Shoulders: During the plank and push-up phase (if added).
- Full-Body Coordination & Endurance
Slow burpees are perfect for home workouts, warm-ups, or beginner cardio sessions. They're low-impact but still challenge multiple muscle groups while improving body awareness.
