Side Kick Burpee (female) – Video Exercise Guide & Tips
Are you looking for a challenging exercise that targets multiple muscle groups and gets your heart pumping?
Watch This Exercise Video
Look no further than the side kick burpee! This dynamic move combines the power of the side kick with the full body engagement of a burpee.
In this video exercise guide, we'll show you proper form, modifications for beginners, and advanced variations to push yourself.
Get ready to kickstart your fitness journey with the side kick burpee!
Key Takeaways
- The Side Kick Burpee targets multiple muscle groups and improves cardiovascular endurance.
- It can increase calorie burn and enhance overall fitness level.
- Proper form and technique include engaging the core and maintaining a strong body position.
- Common mistakes to avoid include letting hips sag during plank position and rushing through the exercise without proper form.
Benefits of the Side Kick Burpee
To maximize the effectiveness of your workout, it's important to understand the benefits of performing the Side Kick Burpee. This dynamic exercise not only targets multiple muscle groups but also provides a range of benefits that can help you achieve your fitness goals.
One of the main benefits of the Side Kick Burpee is improved cardiovascular endurance. By incorporating high-intensity movements such as the side kick and the explosive jump, this exercise pushes your heart rate up, forcing it to work harder and become stronger over time. This increased cardiovascular endurance not only enhances your overall fitness level but also allows you to endure longer, more intense workouts.
Additionally, the Side Kick Burpee is a great way to increase calorie burn. Due to its combination of cardio and strength training, this exercise engages multiple large muscle groups, which leads to a higher calorie expenditure. As a result, you can burn more calories in a shorter amount of time, making the Side Kick Burpee an efficient and effective exercise for weight loss and fat burning.
Incorporating the Side Kick Burpee into your workout routine can help you improve your cardiovascular endurance and increase your calorie burn. By challenging yourself with this full-body exercise, you won't only see physical improvements but also experience the satisfaction of pushing your limits and achieving your fitness goals.
Proper Form and Technique
To maintain proper form and technique while performing the Side Kick Burpee, it's crucial to focus on engaging your core and maintaining a strong and stable body position. This exercise targets multiple muscle groups, including your core, glutes, quadriceps, hamstrings, and shoulders.
To execute the Side Kick Burpee correctly, start by standing with your feet shoulder-width apart. Bend your knees and place your hands on the ground in front of you. Jump both feet back into a plank position, keeping your body in a straight line from head to toe. Engage your core and perform a push-up, lowering your chest towards the ground and then pushing back up.
From the plank position, jump your feet back towards your hands and explosively jump up, bringing one leg out to the side for a side kick as you jump. Land softly, with control, and immediately repeat the movement on the other side.
Common mistakes to avoid when performing the Side Kick Burpee include letting your hips sag during the plank position, allowing your knees to cave in during the side kick, and rushing through the exercise without maintaining proper form. Remember to keep your core engaged throughout the movement and focus on maintaining a strong and stable body position.
Now that you understand the proper form and technique for the Side Kick Burpee, let's move on to discussing modifications for beginners.
Modifications for Beginners
If you're new to the Side Kick Burpee, you can start by incorporating modifications to gradually build strength and skill. Here are some beginner modifications to help you get started:
- Step back instead of jumping: Instead of jumping back into a plank position, step one foot back at a time. This reduces the impact on your joints and allows you to focus on your form.
- Modify the side kick: Instead of performing a full side kick, you can start by lifting your leg slightly off the ground and tapping it to the side. As you become more comfortable, you can gradually increase the height of the kick.
- Use a higher surface: If the traditional burpee feels too challenging, you can perform the exercise with your hands on an elevated surface, such as a bench or step. This reduces the amount of weight you have to lift and makes it easier to transition into the side kick.
- Take breaks as needed: Don't be afraid to pause and catch your breath between repetitions. It's important to listen to your body and take breaks when necessary to avoid overexertion.
Advanced Variations to Challenge Yourself
Once you have mastered the basic Side Kick Burpee, you can challenge yourself by incorporating advanced variations into your workout routine. These variations won't only keep you motivated but will also help you continue to build strength, endurance, and agility.
One advanced variation to try is the reverse burpee. Instead of starting in a plank position, you'll begin by lying on your back with your knees bent and feet flat on the ground. From there, use your core and leg muscles to explosively lift your hips off the ground and kick your legs up towards the ceiling. As you lower your hips back down, use the momentum to roll forward and land in a squat position.
Another challenging variation is the jumping jack burpee. Instead of a regular burpee, add a jumping jack at the top of the movement. After you jump your feet back into the plank position and perform a push-up, explode back up and perform a jumping jack before repeating the movement.
These advanced variations will take your Side Kick Burpee to the next level and help you achieve even greater results. Don't be afraid to push yourself and try these challenging variations to continue challenging your body and reaching new fitness heights.
Tips for Incorporating the Side Kick Burpee Into Your Workout Routine
To incorporate the Side Kick Burpee into your workout routine, focus on proper form and gradually increase the intensity to challenge your body and maximize results. Here are some tips to help you get the most out of this exercise:
- Proper breathing: During the Side Kick Burpee, it's crucial to maintain steady and controlled breathing. Inhale deeply as you lower your body into the plank position, and exhale forcefully as you explode up into the standing position. This will help you stay focused, energized, and oxygenated throughout the exercise.
- Start slow and progress: If you're new to the Side Kick Burpee, begin with a modified version by omitting the side kick. As you become more comfortable, add in the side kick for an extra challenge. Advanced athletes can further increase intensity by adding weights or performing the exercise at a faster pace.
- Engage your core: Throughout the movement, engage your core muscles by drawing your belly button towards your spine. This will help stabilize your body and protect your lower back.
- Listen to your body: Pay attention to how your body feels during the Side Kick Burpee. If you experience any pain or discomfort, modify the exercise or consult with a fitness professional. It's important to challenge yourself, but not at the expense of your safety and well-being.
Incorporating the Side Kick Burpee into your workout routine can add variety and intensity to your workouts. Remember to focus on proper form, breathe correctly, and gradually increase the intensity to achieve optimal results. Stay motivated and keep pushing yourself to reach new heights in your fitness journey.
Frequently Asked Questions
How Many Calories Can You Burn by Doing the Side Kick Burpee?
Looking to burn some calories? The side kick burpee is a great exercise for you!
This intense move combines cardio and strength training, resulting in a high calorie burn. By engaging multiple muscle groups and increasing your heart rate, you can expect to torch calories and boost your metabolism.
Can the Side Kick Burpee Help Improve Flexibility?
Improving flexibility is a key benefit of the side kick burpee. By incorporating this exercise into your routine, you can increase your range of motion and enhance your overall flexibility.
Side kick burpees engage multiple muscle groups, promoting joint mobility and stretching your muscles. This dynamic movement challenges your body and helps you develop greater flexibility over time.
Can the Side Kick Burpee Be Performed by People With Knee or Hip Issues?
If you have knee or hip issues, you might be wondering if the side kick burpee is suitable for you. It's important to listen to your body and prioritize your safety.
Before attempting this exercise, consult with a healthcare professional to ensure it won't aggravate your condition. They can provide modifications or alternative exercises that are more suitable for your needs.
Is It Necessary to Warm up Before Doing the Side Kick Burpee?
Before diving into the Side Kick Burpee variations, let's address the importance of warming up.
Warming up before any exercise is essential to prepare your muscles and joints for the workout ahead. It increases blood flow, improves flexibility, and reduces the risk of injury.
Can the Side Kick Burpee Be Included in a High-Intensity Interval Training (Hiit) Workout?
Yes, the side kick burpee can definitely be included in a high-intensity interval training (HIIT) workout. This exercise combines the cardio-boosting benefits of burpees with the strength-building benefits of side kicks.
It's a challenging move that targets multiple muscle groups, including your core, legs, and glutes. Incorporating side kick burpees into your routine can help improve your agility, power, and overall fitness.
Plus, there are modifications available to suit different fitness levels.
Get ready to take your HIIT workout to the next level with this dynamic move!
Conclusion
Incorporating the side kick burpee into your workout routine can bring numerous benefits to your fitness journey.
This exercise not only works your entire body, but also increases your strength, agility, and cardiovascular endurance.
With proper form and technique, you can challenge yourself and take your fitness to the next level.
Whether you're a beginner or advanced, there are modifications and variations available to suit your fitness level.
So why wait? Start incorporating the side kick burpee into your workouts and reap the rewards!
Author
Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.