Burpees: The Best Whole Body Workout?

Photo by: Bigstockphoto
Photo by: Bigstockphoto

What’s a burpee and how can it help you whip your body back into shape? A burpee is a four-step workout that targets virtually all major muscle groups in the body with the exception of the back. In essence, burpee is a cardio exercise.

How to Perform a Burpee

Step 1: In a squat position, put your hands on the floor in front of you.

Step 2: Kick your feet back to turn to a pushup position.

Step 3: Return to your feet immediately to the squat position.

Step 4: From the squat position, leap as high as you can and repeat step 1.

When doing burpees, the key is to keep your pace and pick up your speed. Pro athletes can do about 15 to 20 reps of the burpees in just 30 seconds.

Benefits of Burpee

What makes burpees great is that it’s incredibly easy to do, it keeps the heart rate up, and it engages major muscle groups without using any equipment at all. You just use your body weight to build resistance.

Builds Strength

One of the most important benefits of doing burpees is that it builds whole body strength. With every repetition, you are engaging your chest muscles, your arm muscles, the hamstrings, abs, thighs, and your front deltoids. By the time you finish one set, you will feel the burn on these areas of the body!

It Burns More Fat

Don’t let the super simple routine fool you — burpees is a high-intensity workout. It’s also one of the best exercises to burn off fat. Clinical tests show that burpees and other high-intensity workouts burn 50% more fat than conventional strength training. When you burn off fat, you also boost your metabolism and improve stamina and endurance.

Conditions the Muscles

You don’t have to spend a large chunk of your time in the gym to achieve a leaner, stronger body. Burpees allows you to condition your muscles and improve power and endurance so you have the vigor to go through any challenge and still maintain superb performance. This is why burpees will always be a part of pro athletes’ exercises routine.

It’s Customizable

Burpees can be modified a dozen of ways to increase intensity. Below are simple burpee modifications you can do to mix up your fitness routine at home.

Burpee Exercises To Try

Burpees with Weights

Do all four steps to performing a burpee but keep your arms to your side and hold weights or dumbbells in each hand. You can also use a weighted vest to turn up the intensity of the position.

Weighted Burpee with Pushup and Curl

This is done the same way as the weighted burpee but this time, add a bicep curl at the top of your squat. Keep your elbows back to maximize the full effect of the curl.

Medicine Ball Burpee

Perform the same position as the traditional burpee but this time, hold a medicine ball. Hold the ball firmly during the leaping part of the burpee, extend your arms overhead with the medicine ball in hand.


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