You may be familiar with the word “burpees”, especially if you’re into fitness and go to the gym regularly, but most people don’t really know what it is describing. Burpees are an exercise which works out the whole body, so many people have a love-hate relationship with them because they are fairly strenuous. Nevertheless, they offer a lot of benefits, especially in weight loss and improving endurance.
If you’ve tried HIIT or CrossFit, you’ve probably done at least a few rounds of them.
How exactly do you do a burpee?
Burpees come in many different varieties, with some burpees including a plank, and others having a tuck jump, a full push up, or even a pull up at the end. Some HIIT workouts concentrate primarily on conditioning and speed (instead of worrying about doing a full push up every rep). Follow these steps and you will soon do your first burpee:
- Begin by standing straight, then lower yourself into a squat position while placing your hands on the floor in front of you.
- Kick your feet going back to a push-up position and instantly drop your chest to the floor.
- Jump your feet back to the squat position, and bring your chest up as fast as possible.
- Jump up as high as you can.
- You may also add a little clap at the end, for added style
Here are the top 5 reasons for doing burpees daily
1. Burpees work your entire body.
They include jumping, push ups and squatting, movements which target the muscles on your arms, core, and legs. These are the main muscle groups you need to work on to gain strength. Unlike doing pushups alone, the squatting motion tones your thighs and lower back. Jumping also provides an additional cardio boost, but modifying the jump into a tuck jump will help you build more muscle in your legs.
If you’re new to burpees, try doing a set of 10 repetitions daily. As you get used to the movements, increase the number of sets for a great cardio and toning workout.
2. You can do burpees almost anywhere.
One of the best things about burpees is that you do not need any fancy equipment – just your body weight and the floor. This is great, especially if you’re busy and don’t have enough time to squeeze head to the gym. Body weight exercises like burpees will keep you from becoming lazy when it comes to working out, and all you’ll need is comfy workout clothes and a few minutes a day.
As with doing any exercise, make sure to warm up before doing a few sets of burpees so you will not strain or pull your muscles. A cool down routine is also necessary to avoid sore muscles the next day.
3. Doing burpees makes you stronger.
Burpees have a great reputation as an effective tool for weight loss. Not only does they help you to lose weight, they also help you to build overall strength. After a few weeks of regular burpees, you will see significant growth in the strength of your arms. Push-ups not only increase your arm strength, but also improve your posture and chest, all of which contribute to upper body strength.
Your legs may feel tired after a few sets of burpees but after a few weeks, you’ll notice how toned your legs have become without specific leg-targetted exercises. Squatting and jumping helps to build lean and strong leg muscles.
Your core will be tighter and stronger too, so you’ll soon see better posture in yourself.
4. Burpees boost your stamina
Performing controlled and moderately-paced burpees will build muscles, however speeding them up a bit will make sure you get a good cardio workout. Cardio is known to reduce weight and also build stamina. Doing 10 straight burpees in a row will increase your heart rat, which is why it is a great addition to your cardio routine.
Professional athletes incorporate burpees in their training to help them build endurance.
Tired of running on the treadmill for half an hour? Try 2-3 sets of 10 repetitions of burpees and you’ll get the burn you need.
5. Burpees are an excellent addition to any workout.
Have you been doing the same workout routine for a few months? You’re bound to hit a plateau and not feel the burn so much, unless you step up the intensity. Adding a set or two of burpee will increase your heart rate and work out muscle groups you’ve been neglecting like the chest and back muscles.
If you fear that overworking your leg muscles with weights may make you bulky, try adding burpees to your cardio. The squatting and jumping movements will help you build leaner muscles rather than making your calves bigger, and will slim down your thighs.
Perform a set of burpees with 10 repetitions daily for a week or two, then gradually add more sets to reap the benefits. It is imperative to warm up and cool down before performing this exercise. Because burpees are quite strenuous, a 5 minute warm-up of stretching is best then, as your heart rate will increase after doing the workout, cooling down will help you reset your body and avoid sore muscles.
Whatever your fitness level, you will find some variety of burpees to suit your strength and endurance level. Avoid jumping if you’re not ready yet and simply do a push-up, followed by a squat and then stand up straight.
If your arms are not yet strong enough to do a full push up, you can do a modified push up or simply hold a plank before standing up. If you’re fit already and want a bit of a challenge, do two push-ups before jumping up or modify with a tuck jump.
As with any fitness routine, consult your doctor or medical practitioner before starting anything new if you have any existing medical conditions .