The burpee is a full body workout used as an aerobic exercise and in strength training. Burpee increases your agility, strength, and coordination. Krista of 12 minutes athelete.com says “burpees are an awesome, calorie-torching, strength building, full body exercise.”
How Effective Are Burpees
Burns Calories
Burpees make your body a fat-burning machine. According to science, high-intensity exercises like burpees burn up to 50% more fat than moderate exercising. They even speed up your metabolism throughout the day.
The intensity and the number of muscles needed to perform this exercise result in a large caloric expenditure. By doing these exercises, you burn more calories than you consume which result in weight loss.
Makes You Stronger
Burpee is an ultimate example of functional fitness that enables the participant to move through normal life activities. With each repetition, you’ll work your chest, arms, glutes, quads, abs, and hamstrings.
High repetition squats performed during a set of burpees “works wonders for building muscular bulk and strength, not just for the legs but for the entire body,” writes fitness expert David Whitley.
Burpees Require No Equipment
Burpees give a full body workout in the comfort of your home, park or hotel room, and you don’t need to use any equipment. The best part is that you can add burpees to almost any workout. If you want to add equipment you can do burpee pull ups, burpee knee ups and burpee box jumps.
Burpees Are Great For Conditioning And Endurance
According to Journal of Strength and Conditioning Research published in August 2004 issue, high repetition and high load exercises are effective at increasing muscular endurance.
Burpees boost your heart rate and help you to get in shape quickly. Increased cardiorespiratory endurance provides plenty of health benefits. It greatly reduces depression, stress and anxiety, increases confidence, happiness, creativity and improves mental clarity and memory says, Elizabeth Lombordo, Ph.D., Author, and Clinical Psychologist.
Improved Anaerobic Capacity
Burpees are a type of anaerobic training and can improve the health of your heart and lungs. This exercise is a high-intensity activity that is short in duration and requires your body to produce energy without the assistance of oxygen. If you perform burpees often, you increase your body’s anaerobic exercise capacity.
How Many Calories Do Burpees Burn?
Scientific studies say that high-intensity workout intervals burn 8-14 calories per minute. It is essential to push yourself as far as you can to ensure that you burn maximum calories per minute. According to Just-Health.net if you weigh 155 lbs and do burpees nonstop for one hour you can burn more than 563 calories.
To make it simpler, let’s say that for one-minute basic burpees done correctly, you can burn an average of 10 calories. Most people do between 10 and 20 burpees per minute according to their level of practice and efficiency.
Burpee Workouts
The following are the few suggested burpee workouts which will help you to attain your ultimate goal. But before you start, don’t forget to be hydrated, we recommend this Aloe Vera to boost your energy on top.
Descending Burpee Ladder:
You should start with a set of 10 burpees. Rest one minute. Then do a set of 9 burpees again. You can take another short break for one minute. Continue to lower your reps by each one set until you reach just one rep.
100 Burpee Challenge:
Just do one set of 100 burpees as fast as you can. Take as long as you need until you hit the 100 burpee mark.
2-Minute Drill:
Set up your timer and do as many burpees as you can in two minutes.
Burpee Ladder With Sprints:
Perform a burpee ladder as described above. Instead of resting a minute between sets try to make a 50-yard sprint.
Burpee Variations
Beginner Variations
Intermediate Burpees
Advanced Burpees
Conclusion
When doing burpees keep your core tight, this will reduce the stress that’s placed on your spinal cord and prevent lower back pain. Relax on the way down; this will give you a mini break, and you’ll go faster and longer.
Avoid doing a full pushup at the bottom of the burpee. Try to jump directly on your heels from the pushup position. Get some air to pep up your performance. Burpees require a lot of endurance so don’t hold your breath; it will tire you soon causing you to faint or black out.
While all these may sound serious, always remember to have fun during your burpee workout.
Check out more info on burpees here:
How To Do Burpees For A Cardio Workout (Step By Step Guide)
6 Breast Firming Exercises To Boost Your Bust
12 Exercises To Get You Burning Calories Fast Every Monday
6 Easy Workouts To Do Without Weights
