Burpees are one of the most effective exercises you can incorporate into your fitness routine. Whether you’re a seasoned athlete or just starting your fitness journey, Burpees exercise offers a complete full-body workout that targets various muscle groups while also boosting cardiovascular endurance. This article will delve into the many benefits of burpees, how to perform them correctly, and tips for beginners looking to add this powerhouse move to their routine.
What Are Burpees?
Burpees are a high-intensity, full-body exercise that combines strength training with cardio. Originating in the 1930s as a fitness test for the military, burpees have become a staple in gyms and workout routines worldwide due to their ability to burn fat, build muscle, and improve endurance.
In essence, a burpee is a sequence of four basic movements: squat, kick back into a plank position, return to the squat, and then jump up. While the exercise may sound simple, its benefits go beyond just burning calories. When performed correctly, burpees work your arms, chest, core, legs, and glutes, making it one of the best total-body exercises out there.
Targeted Muscles in Burpees
Primary Muscles Targeted in Burpees Exercise:
- Quads
- Calves
- Glutes
- Hamstrings
- Abs
Secondary Muscles Targeted in Burpees Exercise:
- Shoulders
- Triceps
- Chest
- Inner Thighs
- Hip Flexors
How to Do Burpees Exercise Correctly
While burpees are incredibly effective, they can also be challenging, especially if done incorrectly. To avoid injury and ensure you get the maximum benefits, follow these steps for the perfect burpee:
- Start in a standing position: Feet shoulder-width apart and arms by your side.
- Drop into a squat: Lower your body down by bending your knees and pushing your hips back, keeping your chest up and your back straight.
- Kick your feet back: Place your hands on the floor in front of you, then quickly jump your feet back, landing in a plank position. Make sure your body forms a straight line from head to heels.
- Perform a push-up: Lower your chest to the floor (optional), then push yourself back up into the plank.
- Return to squat position: Jump your feet back to your hands, landing softly in the squat position.
- Explode into a jump: Push off the ground and jump as high as you can, reaching your hands above your head. Land softly and go right into the next rep.
Why Burpees Exercise Are Great for Fat-Burning and Endurance
Calculate Your Calories
| Carbs Requirement | Women | Men |
|---|---|---|
| Recommended amount: | 20-25% | 8-14% |
| Adults in United States, average : | 22-25% | 15-19% |
| Obese : | 30+% | 25+% |
If you’re looking for a workout that burns fat fast, burpees should be at the top of your list. One of the main reasons burpees are so effective for fat loss is their high-intensity nature. The combination of strength and cardio in a single move elevates your heart rate quickly, which helps burn calories even after you’ve finished your workout.
Burpees also improve cardiovascular endurance. Performing burpees in sets, or as part of a HIIT (High-Intensity Interval Training) routine, pushes your body to its limits, helping to build stamina over time. This endurance training also translates to better performance in other physical activities, such as running or cycling.
Building Strength with Burpees
While burpees are excellent for cardio, they are also great for building strength. The push-up and squat components of the exercise engage your chest, arms, and legs, helping to tone these muscle groups over time. If you’re looking to increase the strength challenge, consider adding variations, like push-ups with a clap or jumping higher during the explosive jump.
Furthermore, because burpees are a bodyweight exercise, they can be done anywhere—no need for gym equipment. This makes them perfect for at-home workouts or when you’re short on time but want an effective, full-body routine.
Burpee Variations for All Fitness Levels
Burpees can be modified to suit any fitness level. Beginners can remove the push-up or the jump to make the exercise more accessible. On the other hand, advanced fitness enthusiasts can make burpees more challenging by adding a push-up, incorporating a plank jack, or doing a tuck jump instead of a regular jump.
Here are some common burpee variations to try:
- Half-Burpee: Skip the push-up and simply jump back to the plank, then return to standing.
- Push-Up Burpee: Add a full push-up when in the plank position for more upper-body engagement.
- Tuck Jump Burpee: Instead of a regular jump, bring your knees to your chest in a tuck position during the jump.
- Box Jump Burpee: Instead of a straight jump, jump onto a box or step after coming out of the squat.
Tips for Beginners with Burpees exercise
If you’re new to burpees, it’s essential to start slowly and focus on form. Because the exercise involves multiple movements, rushing through them can lead to poor form and potential injury. Start with just a few reps at a time, and gradually increase as you get more comfortable with the motion. It’s also helpful to break down the movement into parts, practicing the squat, plank, and jump separately before combining them into one fluid motion.
It’s perfectly fine to take breaks between sets to catch your breath and ensure you’re executing each move correctly. With consistency, your strength and endurance will improve, and you’ll be able to do more burpees with better form.
Incorporating Burpees into Your Routine
Level 1
| 5 Burpees | 15 seconds rest |
| 5 Burpees | 15 seconds rest |
| 5 Burpees | 15 seconds rest |
Level 2
| 10 Burpees | 15 seconds rest |
| 10 Burpees | 15 seconds rest |
| 10 Burpees | 15 seconds rest |
Level 3
| 15 Burpees | 15 seconds rest |
| 15 Burpees | 15 seconds rest |
| 15 Burpees | 15 seconds rest |
One of the best things about burpees is their versatility. You can add them to just about any workout routine, whether it’s strength training, cardio, or HIIT. Here are a few ways to incorporate burpees into your workout:
- Warm-up: Do 3 sets of 5 burpees to get your blood flowing before your main workout.
- Circuit Training: Add burpees as one of the exercises in a circuit. For example, after performing squats, lunges, and push-ups, do a set of 10 burpees.
- HIIT: Do 30 seconds of burpees, followed by 30 seconds of rest, for 10 rounds.
- Endurance Challenge: Set a timer for 5 minutes and see how many burpees you can do. Try to beat that number in your next workout.
Conclusion
Burpees are the ultimate exercise for anyone looking to build strength, endurance, and burn fat all at once. They’re simple to do, require no equipment, and can be easily modified for any fitness level. By adding burpees to your workout routine, you’ll see improvements in your cardiovascular fitness, muscle tone, and overall strength in no time. Start slow, focus on your form, and challenge yourself with variations as you progress. Soon, burpees will become a staple in your fitness routine, helping you achieve your goals faster than ever.
Read also: Best Top Exercises for Fat Loss
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