The Burpee: The # 1 Conditioning Workout for Grapplers

The Burpee: The # 1 Conditioning Workout for Grapplers

Photo: Marko Stupar at Kimura BJJ Serbia.

Guest post by Daniel Vaughan UCLA undergraduate, judo brown belt under Mike Verdugo and BJJ GF Team black belt under Master Julio Cesar Pereira. Daniel is an instructor at M3Fight Academy.

The #1 Conditioning Workout for Grapplers!

Why Burpees?

Burpees are the ultimate full body exercise. Wonder why all professional sports and CrossFit and many others use the burpee in their workouts?

This movement uses both your strength and aerobic abilities. Now let’s take a look as to why this is the best workout for martial arts such as BJJ, Muay Thai, Wrestling and much more.


 Burpees are a full body, strength exercise. Each rep you get to work your abs (core is very important in all martial arts) legs, chest, arms, and shoulders. After one set of burpees, tell us how you feel!



Fat burning

Since this is a high intensity full body workout, burpees also burn fat. Studies on high intensity exercise have shown that workouts such as burpees burn more fat than regular strength training exvercises and also speed up metabolism. As we all know, faster metabolism means more calories burned. If you want to look good for the upcoming summer and be in shape for competition, start those burpees now!


In order to preform martial arts effectively, we need endurance. Whether you’re training Muay Thai, BJJ (Brazilian Jiu-Jitsu ), or even Boot Camp, without endurance there is no way you can perform well. Burpees help develop your endurance giving you endless reserves of energy to perform when you need it most when it comes down to that last 30 seconds of your work out or match.


Cost Effective & Convenient

What do I mean by cost effective? Burpees are FREE!!! Now what do I mean by convenient? Literally in the middle of this article, you can stop reading and start your burpees now. Just find a space, most likely your living room and get to hopping.

How Do I Correctly Perform a Burpee?

There are many ways to perform a burpee. The first way will be from the standing position. Begin by jumping, as you come down go into a squat position, bend your knees and bring your hands to the floor just in front of your feet then enter into the push up position and preform a push up. Below you will see a video on how to perform a technically correct burpee.