What is a Burpee?
A burpee is a movement used in weight training and aerobic exercises. You should include burpees in your exercise routine as it is a full-body exercise that will help build strength, flexibility, and endurance.
Why are Burpees Good for you?
Burpees are a great workout because they will strengthen your muscles and help you lose weight as well. They make your heartbeat, which does a bit of cardio and works all of your muscle groups, especially your arms, legs, and abs.
How to do Burpees:
Stand with your feet, shoulders, and arms by your side.
Squat down with your hands on the floor and keep your arms straight.
Return your feet to a plank position. Do pushups for more intensity.
With your hands straight on the floor and arms outstretched, return to a squat.
Push yourself up into a standing position and keep your arms straight above your head as you jump off the ground.
Do you want to stay active but don’t have time for the gym? Try to do 100 burpees a day! Divide them into five sets of 20 repetitions and do them all day.
Despite the funny name, and perhaps not as well known as pushups or squats, burpees are a stimulating exercise that works out most of the main muscle sets in the physique.
A Burpee is a Two-Part Exercise: A Push followed by a High Jump.
It can be exhausting to do multiple burpees in a row. Still, this versatile exercise can be valuable, especially if you’re looking for a way to build strength and endurance while burning calories and improving your cardio condition.
Here is an overview of how to perform burpees correctly and safely, as well as variations to try if you want an easier or more difficult burpee option.
What are the Advantages of a Burpee?
If you’re unsure whether you should get on the burpee train, here are a few benefits to consider.
Most individuals can do about 20 burpees in a minute. Based on this, the table below illustrations how much calories you can burn by doing burpees for one minute continuously.
Calorie Burned Weight
125 pounds person 10
155 pounds person 5/12
185 pounds person 15
Based on this graph, a 155-pound person can burn around 250 calories doing burpees for 20 minutes.
You burn more calories when you do burpees at a higher intensity.
Offers a Full-Body Workout
Burpees are a calisthenic exercise. It means that they are using your body weight as resistance. Burpees focus on full-body callisthenics training that aims to build muscle strength and endurance in the lower and upper body.
A standard burpee exercise strengthens the muscles in your legs, hips, buttocks, abs, arms, chest and shoulders.
Boosts Cardio Fitness & Burns Fat
Burpees can perform as part of high-intensity interval training (HIIT). HIIT is a type of cardio training that requires you to do rapid, intense exercises followed by a brief rest.
A trusted source has shown that HIIT can be an effective way to burn body fat, especially around the abdomen and stomach. According to a large study, Trusted Source was also in In 2015; the researchers found that increased movement appears to be associated with a longer lifespan.
In adding to burning fat, including burpees in your exercise routine can help you get many other cardio benefits, such as:
stronger heart and lungs
improved blood circulation
lower risk of heart disease and diabetes
low blood pressure
Improve cholesterol levels
improved brain function
Practical and versatile
You don’t need any apparatus to do burpees. All you need is your weight and enough space to move. Even if you’re in a small apartment, hotel room, or small office, burpees can get your blood pumping.
If you want variety, you can easily make changes to the standard burpee by adding weights or adding an extra push or jump.
How to do a Burpee
The informal way to describe a burpee is to think of it as a pushup followed by a jump squat.
How to do a Burpee with the Right Form
Start in a squatting position with your knees bent, back straight, and bottoms about shoulder-width at a distance.
Subordinate your hands to the floor in front of you so that they are snug in your feet.
Your weight on your hands, kick back to be on your hands and toes and in a pushup position.
Keep your body upright from head to toe and do pushups. Remember not to hang your back or put your butt up in the air.
Take a frog kick by returning your feet to their starting position.
Stance up and stretch your arms above your head quickly jump through the air to get back to where you started.
Once you land with your knees bent, crouch down and repeat the process.
Try to do several repetitions quickly to keep your heart and lungs working.
Also Read: Want to lose weight? These tips are for you
There are some ways to increase the trouble of a standard burpee. Here are three examples.
1. Burpees Box Jump
For this variant, you need a plyo box, a bench or some other stable object that can support your weightiness.
Position in front of the box in a usual squatting position, falling on the base a pushup, place your hands on the box or form and perform a modified pushup.
Then instead of jumping in the air, jump on the box in its place.
Land slightly on the floor with your knees bent and go straight to the next rep.
2. Burpees with a Bosu ball
For this variation, you use a Bosu ball with the flat side up.
Begin in a bending position with the knees bent and hold the outer edges of the Bosu ball.
Lower your hands to the ground and hold the Bosu ball.
Place the Bosu ball directly under you and place your hands on the flat surface as you do pushups.
Then grab the reverse edges of the Bosu ball and lift it above your head while standing straight.
Lower it to the floor and repeat.
3. Burpees with dumbbells
Begin in a squatting position, holding a 5-pound dumbbell in each hand.
Lower yourself to the floor with the dumbbells under your shoulders. Hold the dumbbells while you do the pushups.
Instead of jumping, stand up and lift both dumbbells over your head.
Lower the weights on your side and return to the starting position.
For uniform more of a challenge, you can jump while holding the dumbbells, but only if you can easily control the weights.