How to Do a Burpee and Benefits


The burpee is a great bodyweight exercise that help burn fat and lose weight much faster. Most people don't like this exercise because of its difficulty, whereas some people enjoy this exercise a lot.

However, this exercise is completely safe and doesn't need any complicated techniques.

What is Burpee

This exercise, consist of several movements, such as squatting, lying down, push-up (optional) and jumping. During the whole movement you activate many muscles from your upper to lower body, so it give a complete workout in few minutes. This exercise build both your upper and lower body at a same time.

Muscle used During Burpee

Burpee exercise involve several joints and muscles:

  • knees
  • Chest
  • Shoulders
  • Elbows and wrist
  • Legs
  • Core

And there many others muscle are used during the movement.

Benefits of Burpee

  • To perform a burpee, you need to work almost all the muscles of your body; thighs, buttocks, calves, chest, shoulders and arms. It's much difficult than any other body weight exercise that could give amazing results.
  • Strengthens the muscles of your back and shoulder which is most important for perfect posture.
  • Very effective for burning calories, the more muscles involved the more calories your body will burn. So you will achieve a great shape quickly.
  • This exercise is best for boosting your metabolism for long period of time.
  • It also involves explosive movement which help improve speed, power and coordination.
  • Also good for flexibility, because the whole movement stretch your muscles.
  • Strengthens the cardiovascular and respiratory system.
  • Another advantage is, you don't need any expert for this exercise as it is very simple. Moreover, this exercise does not require equipment, so It is good for beginners.

How to Do a Burpee

  1. Begin with standing up with your legs shoulder width apart.
  2. Bend your knees, so you will get into squat position.
  3. Now, put both hands on the ground so you will get into plank position.
  4. Do one push-up, get up and jump as long as you can.

Make sure, contract your abdominals while jumping and while you bring the feet back to the ground.

Always perform an explosive vertical jump with your hands above your head.

How many burpees should I Do

It depends on your goal, if you want to increase your aerobic capacity and burn fat then perform at least 100 burpees. If you're doing this as a warm-up before a training, do at least 20-30 burpees, but don't overdo it, because it requires too much energy.

However, if you are only focusing on this particular exercise, then do as much as you can. However, it will be good for a beginner to do at least 40 - 50 burpees, and for advanced you can do 100 burpees per session.

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