What are the benefits of doing burpees exercise?
Other than the obvious benefits, like being a fantastic cardio session and an excellent strength builder – there are a few less obvious ones as well.
And today, I’ll tell you all about them!
Contents
How to do a Burpee: The Basics
A burpee goes like this:
- Stand with your feet shoulder-width apart.
- Lower into a squat.
- Place your hands on the floor in front of your feet.
- Jump your feet back into the plank position and complete a push-up.
- Jump your feet forward to their original position.
- Reach your arms above your head and jump with as much force as you can.
- REPEAT
The burpee is a full-body workout, which means that you are working a truckload of muscles from head to toe in one single exercise.
Every single muscle in your entire body gets a piece of the action when you’re doing the burpee movements!
Utilizing the burpee in a home exercise routine is perfect, incorporating both strength training and cardio in one go…
Yeah, I know. Pretty cool!
There are many variations to the burpee; some are harder than others.
At the end of this article, I have listed a few of them, but first -let’s have a look at why the burpee is so great:
The Benefits of Burpees Exercise
Burpees Builds Strength!
When you build muscle, you do so through muscle tension, muscle damage, and metabolic stress.
Muscle tension occurs when you do something your body was not previously adapted to. When you’re sore after a workout, you’re feeling muscle damage.
Metabolic stress is the burning feeling you feel during a workout. When your cells swell around the muscle, they help heal and strengthen that muscle.
The burpee causes all three!
“A single burpee demands that your entire body work to perform six bodyweight movements in a row (including three separate jumps) that take you from vertical to horizontal, back to vertical again.”
Reference: huffingtonpost.com/ Greatist – A Brief History Of The Burpee
The more burpees you do, the more of each you cause, -which contributes to muscle growth.
And:
The more muscle we have, the higher our basal metabolic rate, which helps us lose weight.
Pretty nice, huh?
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Do Killer Cardio Workouts With Burpees
The burpee isn’t just strength training, however.
Actually, it is more so cardio.
When we raise our heart rates to a certain point, we are engaging in cardiovascular exercise.
Cardio leads to:
- weight loss,
- a stronger heart,
- less stress,
- better sleep,
- reduced risk of heart disease,
and a lot more!
The Burpee couples strength training with cardio to bring you the benefits of both worlds!
Try doing a Tabata session only doing burpees…
I promise it will be one of the toughest 4 minutes of exercise you have ever experienced!
There are Tons of Burpee Variations
Burpees come in a lot of forms.
Some do mountain climbers in the push-up step of the exercise, further adding to the strength training component of a burpee.
Others do the double burpee, performing each step twice instead of once.
Some even replace the push-up with a donkey kick!
However you choose to change it, I will promise you this:
The burpee will NEVER bore you!
For ideas of variations, check out this excellent list showing you 15(!!!) different varieties of burpees: 15 New Burpees You Must Try.
Pro tip: Wear a weight vest while doing your burpees to x2-up the challenge!
Burpee Challenge: The Burpee One Minute Race
A simple, but yet super-effective cardio challenge with burpees is the “one minute race”.
Every day, you time one minute to see how many burpees you can complete.
This is a measure of your overall fitness because the number of burpees you can do should increase over time as your general fitness level gets better.
Don’t expect a lot of changes from one day to the next but more gradually over a few weeks.
Push yourself to make sure your body really works towards its limit to get the best effect!
Fun fact:
“Cameron Dorn holds the world record for doing the most Burpees in 24 hours – 10,105! Keep that in mind next time you think your trainer is making you do too many.”
Final Words: Start Doing Burpees!
So, what are the benefits of doing burpees exercise?
Well:
The burpee is one of the most exhaustive exercises you can do without any equipment!
Using nothing but your body weight, willpower, and drive, you can work every major muscle in your body with this one exercise!
So; -with this, I challenge you:
Start each morning with the one minute race and be prepared to see results to your general fitness level within weeks!
Do you accept?
PS! If you’re looking for ways of doing cardio, check out my definite guide on cardio workouts at home. Here you’ll find an in-depth look at 8 different cardio forms, and a ton of different cardio workout programs.
Now it’s your turn. Do you love burpees? Or do you hate them? I would love to know!
Frequently Asked Questions About Burpees
Are burpees good for weight loss?
Yes, burpees are excellent for weight loss. They combine strength training and high-intensity cardio, which leads to increased calorie burn both during and after your workout through the “afterburn effect” (excess post-exercise oxygen consumption, or EPOC). Additionally, the muscle-building aspect of burpees helps increase your basal metabolic rate, meaning you’ll burn more calories even at rest.
How many burpees should a beginner do?
Beginners should start with 5-10 burpees at a time, focusing on proper form rather than speed or quantity. As your fitness improves, you can gradually increase the number of repetitions. A good progression might be starting with 3 sets of 5 burpees, then working up to 3 sets of 10 over several weeks.
Can I do burpees every day?
While burpees can be done daily, it’s important to listen to your body. If you’re new to exercise, start with 2-3 times per week to allow for proper recovery. More experienced fitness enthusiasts can do burpees daily, but should vary the intensity and number of repetitions. Consider alternating between high-intensity days and lower-intensity days.
What muscles do burpees work?
Burpees work nearly every major muscle group in your body, including:
- Chest, shoulders, and triceps (during the push-up phase)
- Core muscles (throughout the entire movement)
- Quadriceps, hamstrings, and glutes (during the squat and jump phases)
- Back muscles (during the plank position)
- Calves (during the jumping portion)
Are there any alternatives to burpees for beginners?
Yes, beginners can try these modified versions:
- Walk-out burpees (stepping back instead of jumping)
- No push-up burpees (skipping the push-up portion)
- No-jump burpees (removing the vertical jump at the end)
- Half burpees (only going down to plank position without the push-up)
Why do I get so tired doing burpees?
Burpees are particularly exhausting because they:
- Engage multiple large muscle groups simultaneously
- Combine strength and cardio elements
- Require rapid transitions between horizontal and vertical positions
- Challenge your cardiovascular system through explosive movements This comprehensive workout is what makes them so effective but also very demanding on your body.
How can I improve my burpee form?
To improve your burpee form:
- Start slowly and focus on each component of the movement
- Keep your core engaged throughout the entire exercise
- Maintain a straight line from head to heels in the plank position
- Land softly during jumps to protect your joints
- Practice each element (squat, push-up, plank) separately before combining them
- Record yourself to check your form or work with a qualified trainer
Will burpees help with my endurance?
Absolutely! Burpees are excellent for building both muscular and cardiovascular endurance. The combination of strength movements and cardio elements helps improve your overall stamina, making everyday activities easier and enhancing your performance in other exercises and sports.
How many calories do burpees burn?
The exact number of calories burned during burpees varies based on factors like weight, intensity, and fitness level. However, a person weighing 150 pounds can expect to burn approximately 10-15 calories per minute while doing burpees at a moderate pace. This makes them one of the most efficient calorie-burning exercises available.
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