Intensify your workout by adding burpees!
The benefits of burpscees are incredible. From building strength to burning calories, find out all the awesome ways burpees can help you reach your fitness goals.
To start, burpees are a great bodyweight exercise, meaning you don’t need any equipment to do them! Complete a set of burpees at home, in the park, or even at work and you’re good to go! Get in shape quick and try this fast-paced full body workout!
Table of Contents
- Benefits of Burpees:
- How to Do a Burpee:
- Benefit #1 Full Body Workout
- Benefit #2 Improve Conditioning and Build Endurance
- Benefit #3 Improve Performance
- Benefit #4 Boost Metabolism, Burn Calories and Aid Weight Loss
- Variations of Burpees
- Burpee Pull Ups
- Burpee Knee Ups
- Burpee Box Jumps
Benefits of Burpees:
- Full Body Workout
- Improve Conditioning and Build Endurance
- Improve Performance
- Boost Metabolism, Burn Calories and Aid Weight Loss
How to Do a Burpee:
The burpee combines a push up with an explosive jump. To do a burpee, you should start by standing up straight. Next, get into a squat position with your hands on the floor in front of you, kick your feet back into a pushup position, and immediately drop your chest to the ground. After completing this motion, you should bring your chest up and return back to the squat position as quickly as possible, then jump into the air as high as you can.
*Remember, burpees are a fast-paced workout that should be done as quickly as possible. If you aren’t in shape, I recommend doing less intense workouts and build up to doing a burpee, as they can cause injuries if not done properly.
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Benefit #1 Full Body Workout
workout that will whip you into shape quickly. Because they require you to combine push ups, a classic strength building bodyweight exercise, with an explosive squat jump, you are also able to build a ton of strength and work different muscle groups.
In fact, burpees hit almost every and muscle group because they work your arms, chest, quads, glutes, hamstrings and core muscles. Even after a few sets you’ll start to feel the burn. Burpees will tone and define these areas so you can get to looking your best and reach your fitness goals. You can even challenge yourself by increasing the speed of your burpees or trying different, more challenging variations to really get a good burn.
Benefit #2 Improve Conditioning and Build Endurance
Because burpees are a high intensity workout that work numerous muscle groups at once, they are great for conditioning and building endurance to get you in shape.
Even doing 10 burpees in a row will get your heart pounding! Doing burpees consistently will take your conditioning to the next level. If you are a beginner, you might even feel it after just 3 burpees. This exercise is definitely something that needs to be worked up to, as it takes time to build endurance. Over time, you will get stronger and pretty soon those 3 burpees will become 30, no problem!
Benefit #3 Improve Performance
Burpees are a prime example of a functional fitness exercise. This means they will not only help you meet your weight loss and fitness goals by burning calories and strengthening your muscles, but they’ll also help you improve your performance on additional exercises and even everyday activities like carrying groceries or lifting up your kid.
Benefit #4 Boost Metabolism, Burn Calories and Aid Weight Loss
Because burpees are an intense full body exercise, they allow you to burn a TON of calories because you’re burning fat and building muscle! They also help you speed up your metabolism throughout the day, so you’ll burn more calories all day long, even if you aren’t doing anything, which is great if you’re also focused on weight loss. In fact, some research shows that high intensity exercises like burpees can burn up to 50% more fat than other moderate exercises.
Variations of Burpees
Burpee Pull Ups
Do a burpee in front of a pull up bar, then do a (jumping) pull up. This blasts your legs and further allows you to work and strengthen your upper body.
Burpee Knee Ups
Do a burpee in front of your dip station or a set of chairs, then do a knee up. This variation builds strength, endurance and conditioning.
Burpee Box Jumps
Do a burpee in front of a box or a high surface you can jump on, then do a box jump. This variation will help tone your thighs, butt, and improve your strength and conditioning while building lean muscles. Because this variation is quite difficult, I recommend that you rest for at least a minute after you finish five sets of 3 reps. This will prevent your body from getting injured.
Through each of these variations you’ll be reaping all the benefits of burpees, and more!
Like any workout, burpees also help to improve your mood (by releasing endorphins, making you feel good, and getting your blood flowing) another added benefit (and bonus) to this awesome and intense bodyweight workout that you can do anywhere!
Be sure to add burpees to your next workout! I love burpees because regardless of your fitness level, you can begin slow and work your way up to more challenging and fast-paced variations and still get in a good full body workout either way.
Burpee pro? Skip straight to burpee box jumps. Never done a burpee? Try a set of 3-5 to start and see how you feel. Not in shape? Start with push ups and other bodyweight exercises to improve your strength and conditioning before giving them a try, and don’t forget to stretch!