A burpee is a two-part exercise that begins with a push-up and ends with a leap into the air.
Burpees are a flexible exercise that can help you build strength and endurance while also burning calories and improving your cardio fitness.
Doing multiple burpees in a row may be exhausting, but it might be worth it if you’re looking for a way to build strength and endurance while also burning calories and improving your cardio fitness.
Burpees give you a full-body workout.
Burpees are a type of calisthenics, meaning you work out using your body weight. Burpees are a full-body calisthenics exercise focusing on increasing muscle strength and stamina in the whole body.
Cardio benefits of burpees
Burpees, in addition to burning fat, can help you reap a variety of other cardio benefits, including:
- Improved blood circulation
- Improved cholesterol levels and reduced the risk of heart disease and diabetes
- Improved mental agility
Convenience and adaptability
Burpees do not need any special equipment. To perform the jump, all you need is your body weight and enough room. Burpees will help you keep your blood flowing even if you’re in a small apartment, a hotel room, or a cramped office.
If you want to add some variation to your workout, you can add weights or an extra push-up or jump to the regular burpee.
If a traditional burpee is too difficult at first, make some changes to reduce the difficulty. If you’re new to burpees, try the following variations:
Instead of doing push-ups, jump. Begin by squatting and thrusting forward. It begins similarly to a burpee, but instead of doing a push-up and then jumping up, you simply squat, kick your legs back into a push-up position, and then return to your starting stance.
After the push-up, instead of leaping into the air, return to the squat position.
Push-ups are not needed. Keep a plank position for a couple of seconds instead of doing a push-up if your chest muscles or shoulders aren’t ready.
Advice on safety
Burpees, like any other exercise, are only successful if they are performed safely and without injury.
Begin slowly and only perform a few reps at first. Try increasing the number of reps until you’ve gotten used to the move and can do it without discomfort.
Work your way up to 8 or 10 reps in a row before pausing and repeating the sequence.
Burpees can be particularly taxing on your wrists and shoulders because they require you to drop to a push-up. Take care not to land so quickly that you twist your wrist.
Burpees are a challenging exercise to complete. What makes them exhausting and demanding is what makes them a highly successful workout for increasing stamina, endurance, and cardiovascular fitness. If you’re not sure how to do a burpee, seek assistance from a licensed personal trainer. Also, if you’re new to exercise or high-intensity interval training, or if you have a medical condition, check with your doctor to see if burpees are healthy for you.