Burpees, the name that many people who have tried doing it, prefer to stay away from. It is, being one of the most amazing and heart-pacing exercises, can bring sweat in few repetitions. It can bring tears for some, if done aggressively and with high repetitions, not joking.
While many can do a lot of it in one go, many can do only a few. So, the question is how many burpees can you do? Also, how many burpees should you do?
Well, the answer to that depends on your strength and endurance. Not to forget, your physique plays an important role as well, when it comes to how many burpees you can perform.
‘How many burpees you SHOULD do’ totally depends on what you are trying to achieve. So, let’s discuss the benefits of it, how to perform them correctly, and how many you should do for maximum results.
What are Burpees?
Burpee is a full-body exercise that involve squatting down, kicking the feet back into a push-up position, performing a push-up, bringing the feet back to the squat position, and then jumping upwards with the arms extended overhead.
They are often used in high-intensity interval training (HIIT) and other fitness programs as a way to improve strength, endurance, and overall fitness.
Burpees can be modified to suit different fitness levels by eliminating the push-up, stepping the feet back instead of jumping, or reducing the number of repetitions.
Benefits of Burpees
Burpee is a full-body exercise that work multiple muscle groups simultaneously. It engages your legs, core, chest, back, and arms, making it a great compound exercise for strength training.
These exercise also elevates your heart rate, making it an excellent exercise for cardiovascular fitness.
Another benefit of burpees is that they can be done anywhere, without any equipment. This makes them a convenient and effective exercise for people who want to work out at home, while traveling, or who do not have access to a gym.
How Many Burpees Should You Do?
The number of burpees you should do depends on your fitness level and goals. If you are a beginner, start with a small number of burpees. Do anywhere from 5-8 in a single go and repeat in sets of 3.
For intermediate and advanced fitness levels, a good goal is to perform at least 10-15 burpees in a row, with proper form. This can be repeated in sets of 3-4 with rest intervals in between.
Gradually increase the number as you become more comfortable with the exercise.
If you are looking for a more intense workout, you can increase the number of burpees or add other exercises in between sets. However, it is important to listen to your body and not push yourself too hard, as this can lead to injury.
How to Perform Burpees Correctly
To perform a burpee, follow these steps:
- Stand with your feet shoulder-width apart.
- Squat down and place your hands on the ground in front of you.
- Jump your feet back into a plank position.
- Lower your body to the ground. Then, push yourself back up to a plank position. This step should mimic a normal push up.
- Jump your feet back towards your hands.
- Stand up and jump in the air, reaching your hands overhead.
- And then repeat it to as much as you want or can.
When performing it, it is important to maintain proper form to avoid injury. Keep your back straight and your core engaged throughout the exercise. If you are a beginner, start with a modified version of the burpee by stepping your feet back instead of jumping.
Don’t forget to check: How to get lower abs?
Conclusion
Burpees are a great exercise for full-body strength and cardiovascular fitness. When performed correctly, they can provide a challenging and effective workout. The number of burpees you should do depends on your fitness level and goals, but a good starting point is 10 burpees in a row with proper form and then, gradually increasing overtime. Remember to listen to your body and not push yourself too hard, as this can lead to injury.
FAQs
1) Are burpees good for weight loss?
Yes, burpee are a great cardiovascular exercise(cardio). It can help with weight loss by burning a lot of calories and increasing metabolism.
2) Can burpees be done every day?
While you can do burpee every day, it is important to listen to your body and not over-train. Rest is very important for body. So, don’t forget to take a day off in a week.
3) Can burpees be modified for beginners?
Yes, beginners can modify burpees by stepping their feet back instead of jumping. You can call it squat thrust.
4) How long should a burpee workout last?
The length of a burpee workout depends on your endurance and goals. A good starting point is 3-5 sets of 10 burpees with rest intervals in between. 10-15 minutes is ideal.
5) How do I make burpees more challenging?
To make it more challenging, you can increase the number of reps, add weights, or incorporate other exercises in between sets. Best way to make it more challenging is by doing a star jump while you jump.
