As a fitness trainer, I’m often asked about the best exercises to get in shape. And while there are plenty of exercises that can help you get fit, there’s one that stands out above the rest: burpees. In this article, we’ll take a closer look at what burpees are, how to do them, and why they’re the best exercise for improving your overall fitness.
What are Burpees?
Burpees are a full-body exercise that involves a combination of push-ups, squats, and jumps.
This exercise was originally developed in the 1930s by a physiologist named Royal H. Burpee, hence the name “burpees”.
Burpees are one of the most effective exercises for improving overall fitness and burning calories.
How to do Burpees
Here’s how to do a standard burpee:
- Start in a standing position with your feet shoulder-width apart.
- Lower your body into a squatting position, placing your hands on the floor in front of you.
- Kick your feet back so that you’re in a push-up position.
- Do a push-up.
- Quickly return your feet to the squat position.
- Jump up as high as possible.
Why Burpees are the best Exercise!
Burpees are compound exercise that involves all body parts while doing it. Majorly, legs, arms, core are used but it engages almost all the major muscle groups in our body.
The reason we can say it as one of the best exercises is because it has so many health benefits and it doesn’t even require any equipment to do it.
Along with that, it is very convenient and can be done almost anywhere. You just need a place where you can lie down and jump.
Alright, let’s see some more benefits of burpees that make it the most amazing bodyweight exercise.
1) Improves Cardiovascular Health
Burpees are a high-intensity exercise that gets your heart rate up quickly, making it an excellent cardiovascular workout.
Regularly doing burpees can help lower your risk of heart disease, stroke, and other cardiovascular diseases.
2) Burns More Calories
Burpees are a total body exercise that engages multiple muscle groups. This means that you burn more calories in a shorter amount of time compared to other exercises.
According to research, a person weighing 155 pounds can burn up to 240 calories in just 20 minutes of doing burpees.
3) Builds Strength and Endurance
Burpees are a full-body exercise that works your arms, chest, quads, glutes, hamstrings, and core muscles.
Doing burpees regularly can help you build strength and endurance in these muscle groups.
4) Full-Body Workout
Burpees are a compound exercise that works multiple muscle groups at once, making them an efficient full-body workout.
If you have done burpees, you know it. This exercise makes your full body in so much pain the very next day after you have done it (especially if you do it after long time or just starting out). That’s a clear indication that is a full body exercise and engages most of your muscle groups.
And if you have not done it yet, you should go try it out and experience the sweet pain the next day.
5) Time-Efficient
Burpees are a time-efficient exercise because they work your entire body in a short amount of time. You can get an effective workout in just a few minutes by doing burpees.
Along with time efficient, it is convenient as well.
6) Burpees Exercise Boosts Metabolism
Burpees are a high-intensity exercise that can help boost your metabolism.
However, if you be consistent with it, you will improve overtime. Furthermore, it will increase your metabolism as well.
A higher metabolism means that your body burns more calories at rest, which can help you lose weight and get in shape.
Tips for Beginners
If you’re new to burpees, it’s essential to start slow and gradually increase your intensity. Here are some tips for beginners:
- Start with a modified version of burpees, such as stepping back instead of jumping back.
- Focus on proper form rather than speed.
- Take breaks when needed.
- Start with a few repetitions and gradually increase over time.
Variations of Burpees Exercise
Here are some variations of burpees that you can try to add some variety to your workout routine:
1) Jump Burpees Exercise
Instead of just standing up after doing a push-up, jump up as high as you can. This variation adds an extra challenge to the exercise and helps improve your explosive power.
2) Box Jump Burpees Exercise
Place a sturdy box or bench in front of you, and after doing a push-up, jump up onto the box or bench. This variation adds an extra challenge to the exercise and helps improve your jumping ability.
3) Burpee with Hand Release Push-Up
Instead of just doing a push-up after kicking your feet back, do a push-up but now release your hands off the ground when you go down. Now, resting your body on your belly, again put your hands back on the floor and do the push up.
This variation adds extra work to your chest, triceps, and shoulders.
4) One-Legged Burpees
Start with one leg extended behind you instead of both legs. After doing a push-up, switch legs and jump up. This variation helps improve your balance and core stability.
Common Mistakes to Avoid
To get the most out of your burpees and prevent injuries, it’s essential to avoid these common mistakes:
- Arching your back during the push-up.
- Not fully extending your arms during the push-up.
- Allowing your knees to cave in during the squat.
- Not jumping high enough during the jump.
Who Should Avoid Burpees Exercise?
While burpees are an excellent exercise for most people, some individuals may want to avoid them:
- People with joint pain or injuries.
- Individuals with limited mobility or range of motion.
- Individuals with cardiovascular or respiratory conditions.
It’s always important to consult with a doctor or fitness professional before starting a new exercise program.
Frequently Asked Questions
1) Are burpees safe for beginners?
Yes, but it’s important to start slow and focus on proper form.
2) How many burpees should I do in a workout?
It depends on your fitness level and goals. Start with a few repetitions and gradually increase over time.
3) Can burpees help me lose weight?
Yes, burpees are a high-intensity exercise that can help you burn calories and lose weight.
4) How often should I do burpees?
It depends on your fitness level and goals. Aim for 2-3 times per week to start. Later, you can do 4-5 times a week.
5) Can I do burpees at home?
Yes, burpees are a bodyweight exercise that can be done anywhere with enough space.
Conclusion
Burpees are the best exercise for improving overall fitness, burning calories, and building strength and endurance. With proper form and technique, you can get a challenging and effective workout with this simple yet powerful exercise. Whether you’re a beginner or an advanced fitness enthusiast, burpees are an excellent addition to any workout routine.
