Key takeaways:
- The walkout burpee is a more effective full-body exercise than the standard burpee.
- It targets the core, shoulders, stabilizing muscles, cardio, and legs more intensely.
- Progress by increasing the distance you walk out and alternating between walking and jumping feet.
# What is the Walkout Burpee?
The walkout very simply is something where you're going to walk your arms out basically into a push-up position...then you kind of walk your legs up to your hands, stand up, get a second of break, drop back down and continue.
# Beginner Walkout Burpee
- Start in a standing position, drop down placing hands on the floor
- Walk hands out to a push-up position while keeping feet stationary
- Walk feet up to hands, stand up briefly, then repeat
# Advanced Walkout Burpee
- Follow beginner steps, but walk hands out as far as possible
- Walk or jump feet all the way out to meet extended arms
- Really engages the core and stabilizing muscles
# Progression and Mindset
- Track the maximum distance you walked out previously
- Each session, try to increase that distance slightly
- Alternate between walking and jumping feet every 10-15 reps
- Take consistent brief rests when standing to monitor effort
One thing I want to share today that I believe is far superior to the Burpee is the walkout...it's really going to work your core, it's going to work your shoulders, it's going to work all the little muscles used to stabilize your body.
# Summary
The walkout burpee is an underrated but highly effective full-body exercise. By progressively increasing the walkout distance and alternating foot movements, you'll challenge your core, shoulders, stabilizers, cardio and legs more intensely than a standard burpee.
Summary for: Youtube