The Benefits of Burpees and How to Do Them

Hello Ziddis! A show of hands from anyone who has a love-hate relationship with burpees! Whether you love them or not, burpees are among the most useful full-body exercises available. Within a few repetitions, you will put your strength, endurance, coordination, and cardiovascular health through their paces. The best thing about burpees is that all you need is your body; no other equipment.

What are Burpees?

Burpees combine the elements of squats, planks, push-ups, and jumps into a single compound movement. Think of them as a total power move during exercise. It engages almost all the muscle groups and pushes your limits. With your legs, core, chest and shoulders all involved, burpees are an excellent way to work out your entire body while giving you the benefits of cardio. 

How Can You do the Burpee Exercise?

It is not as complex as it sounds. Here are 5 simple steps to do burpee exercises safely and effectively:

• Stand up straight with feet shoulder-width apart
• Squat down, and then place both hands flat on the ground
• Jump your legs backwards into a plank formation
• Execute a push-up if you can (not required for beginners)
• Jump your legs forward and towards your hands while extending your arms

Pro tip: Pay attention to your alignment and balance. 

Burpees for Beginners

You do not have to watch burpees from the sidelines, even if you are a beginner. You can make your burpees easier by making some modifications to them. Such as:

• Do not perform a push-up. Instead, step backwards into a plank position
• Instead of performing a jump at the end, simply rise from the ground
• Do not extend your hand while jumping if you do choose to jump at the end
• Do it slower and increase the number of reps instead of doing it fast with fewer reps. 

With these modifications, you’ll be able to build strength and boost confidence without increasing impact.

Burpee Cardio

As we already mentioned, burpees are an excellent way to squeeze in your cardio training along with your strength training. Combine it in a circuit, and you are almost there with an HIIT regime. The explosive nature of the exercise leads to a quick heart rate increase. That is why burpees are ideal for intense training. Here is why burpees is the new HIIT:

• You burn calories faster
• Your cardiovascular endurance increases
• Your post-exercise metabolic rate is high

Even two minutes of burpees will make you out of breath.

Read Also: Cross-Training Is Effective for All Athletes

Takeaway

Burpees may seem difficult and get you breathless in just a set, but they have plenty of advantages. If you are taking your workouts seriously, then know that this workout combines strength, cardio training, and efficiency into one exercise. Regardless of whether you are a beginner or advanced athlete, adjusting the workout to your skills can assist you with stamina, weight loss, and gaining muscle strength. With a little persistence and determination, you can become another fan of burpees and understand why people use burpees and their many benefits. Obviously, you have made a serious decision to take care of yourself and improve your physical form, which is why you came across this article. Take this as a hint and start to look for information about top gym supplements such as creatine, iso whey, and others.