Burpees are a difficult exercise that engages all of the major muscle groups in your body, despite the amusing name and possibly not being as well-known as push-ups or squats.
A push-up is the first activity of a burpee, which is then followed by a leap into the air.
Although performing numerous burpees in a row might be exhausting, the benefits of this adaptable workout may be worthwhile, especially if you’re searching for a strategy to increase your strength and endurance while also burning calories and improving your cardiovascular fitness.
The proper and safe way to perform burpees is shown below, along with several burpee variant ideas you may use for either a simpler or more difficult burpee.
How to do burpees
a) Place your hands on the ground while standing with your feet shoulder-width apart and sending your hips back.
b) With your feet landing in a wide stance to aid with stability, jump your feet back as if you were about to perform a push-up, then lower your chest to the ground.
c) Reverse the exercise by pushing through your hands to get into a push-up posture, jumping your feet in front of your hands, and then extending your hips to stand straight up. Jump at the same moment as you raise your hands in the air.
What are the benefits of a burpee?
If you’re unsure whether to join the burpee trend, take into account the following advantages.
Calories Burned by Burpees
The average person can complete 20 burpees in one minute. Based on this, the table below displays the number of calories you can burn by performing burpees continuously for one minute.
Weight | Calories burned |
125-pound person | 10 |
155-pound person | 12.5 |
185-pound person | 15 |
According to this graph, 20 minutes of burpees may burn about 250 calories for a 155-pound person. If you perform burpees more vigorously, you’ll burn more calories.
Provides a whole-body exercise
A calisthenics exercise is a burpee. This indicates that they struggle against your body weight. Burpees are a full-body calisthenics exercise that puts emphasis on strengthening lower and upper body muscular strength and endurance.
You may strengthen your legs, hips, buttocks, tummy, arms, chest, and shoulders by performing a regular burpee workout.
How to perform a burpee properly
Start by bending your knees, keeping your back straight, and placing your feet shoulder-width apart. Put your hands directly inside your feet on the floor in front of you. Kick your feet back so that you are on your hands and toes and in the pushup posture while supporting your weight with your hands.
Do one pushup while maintaining a straight body from head to heels. Keep in mind not to slouch or shove your butt up in the air. Jump your feet back to their starting position to perform a frog kick. Raise your arms over your head while standing. Quickly leap into the air so you land where you began. Immediately after you come to a stop with your knees bent, crouch down, and perform another repeat.
How to make it easier
You can tweak a standard burpee to make it easier if you find it to be too difficult at first. If burpees are new to you, try these variations:
- Skip the pushup and jump. Start with a squat thrust. It starts out just like a burpee, but instead of doing a pushup and then jumping up, you simply begin in a squatting position, kick your legs back so you’re in a pushup position, and then return to your starting stance.
- Skip the jump. After the pushup, simply crouch back down to the starting position rather than jumping into the air.
Safety advice
Burpees, like any workout, are only worthwhile if you perform them carefully and without getting hurt. Start out gently and only perform a few repetitions. Try increasing the number of reps until you are comfortable with the exercise and can perform it painlessly.
Work your way up to doing 8 or 10 repetitions continuously before taking a break and performing another set.
Burpees can impose additional strain on your wrists and shoulders since you have to lower yourself to a pushup. Go slowly enough to avoid twisting your wrist as you land. Before you add weights, more pushups, or leaps, be sure you have the fundamentals of the workout down.
[…] Do one pushup while maintaining a straight body from head to heels. Keep in mind not to slouch or shove your butt up in the air. Jump your feet back to their starting position to perform a frog kick. Raise your arms over your head while standing. Quickly leap into the air so you land where you began. Immediately after you come to a stop with your knees bent, crouch down, and perform another repeat. Read More […]