What Is Burpees Exercise

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what is burpees exercise

 Burpees: What They Are and How to Do Them

Burpees are a hard exercise that works many of the major muscular groups in your body, despite the amusing name and probably not being as well-known as pushups or squats.

A burpee is a two-part exercise that consists of a pushup followed by an air leap.

Burpees are a versatile workout that may help you gain strength and endurance while also burning calories and improving your cardio fitness. Doing numerous burpees in a row might be exhausting, but it may be worth it if you're searching for a strategy to burn calories and improve your cardio fitness.

Here's how to execute burpees properly and securely, as well as several variations to try if you want an easier or more tough burpee.

What are the advantages of burpees?

If you're still on the fence about doing burpees, consider the following advantages.

Calories are burned.

In a minute, most people can do roughly 20 burpees. The table below illustrates how many calories you can burn by doing burpees for one minute nonstop.

Burpees for 20 minutes can burn roughly 250 calories for a 155-pound person, according to this chart.

Burpees performed at a higher intensity burn more calories.

It provides a full-body workout.

Burpees are a form of calisthenics. This implies your body weight is used as resistance. Burpees are a full-body calisthenics workout that focuses on increasing muscle strength and endurance in both the lower and upper body.

The muscles in your legs, hips, buttocks, abdomen, arms, chest, and shoulders are all strengthened by a basic burpee workout.

Increases aerobic fitness and fat burning

Burpees can be used as part of an HIIT (high-intensity interval training) routine. HIIT is a sort of cardio workout in which you perform short bursts of hard exercise followed by a brief rest time.


According to Trusted Source, HIIT may be an efficient strategy to burn body fat, particularly around the belly and stomach area. Furthermore, researchers discovered that undertaking more rigorous kinds of exercise tended to be connected with living a longer life in a big study conducted in 2015.

Burpees, in addition to burning fat, can help you get a variety of other cardiac advantages, including:

  • a healthier heart and lungs
  • enhanced blood circulation
  • reduce blood pressure, heart disease, and diabetes risk
  • a reliable source
  • cholesterol levels have improved
  • enhanced mental performance
  • It's convenient and adaptable.

Burpees don't require any special equipment. To perform the exercise, all you need is your own body weight and ample space. Burpees can help you get your blood circulating even whether you're in a small apartment, a hotel room, or a cramped office.

If you want to add some variety to your routine, try adding weights or an extra pushup or jump to the traditional burpee.

Burpee technique

  • A burpee is easy to explain as a pushup followed by a jump squat.
  • How to properly perform a burpee
  • Squat with your knees bent, back straight, and feet about shoulder-width apart.

  • Reduce your hands on the floor in front of you to just inside your feet.
  • Kick your feet back with your weight on your hands, putting you in a pushup position on your hands and toes.
  • Perform one pushup while maintaining a straight body from head to heels. Keep your back straight and your butt in the air at all times.
  • To do a frog kick, return your feet to their starting position.
  • Reach your arms over your head as you stand.
  • Quickly leap into the air and land back where you began.
  • Get into a squat position as soon as you land with your knees bent and repeat.

To get your heart and lungs going, try to complete multiple reps rapidly.

How to make things less difficult

If a typical burpee is too difficult at first, make these tweaks to reduce the difficulty. If you're new to burpees, try these variations:

  • Jump instead of doing pushups. Begin by doing a squat thrust. It begins similarly to a burpee, but instead of executing a pushup and then jumping up, you just squat, kick your legs back into a pushup posture, and then return to your starting stance.
  • Please ignore the leap. After the pushup, instead of jumping into the air, simply return to the squat position.
  • Pushups are optional. Instead of doing pushups, hold a plank position for a few seconds if your chest muscles or shoulders aren't ready. Alternatively, you might execute a partial pushup until you gain more strength.

How to make it more difficult

There are various methods to make a conventional burpee more difficult. Three examples follow.

what is burpees exercise

1. Box jump burpees

You'll need a plyo box, a bench, or another substantial item to support your weight for this variation.

  • Instead of lowering to the floor for a pushup, stand in front of the box and complete a modified pushup with your hands on the box or bench.
  • Then, rather than jumping into the air, jump up onto the box.
  • Land softly on the floor, knees bent, and immediately begin the next repetition.

2. Burpee using a Bosu ball

You'll need a Bosu ball with the flat side up for this variation.

  • Begin in a squat stance with your knees bent, clutching the Bosu ball's outer edges.
  • Holding the Bosu ball, lower your hands to the floor.
  • While doing a pushup, position the Bosu ball exactly beneath you and your hands on the flat surface.
  • Then, while standing straight up, hold the opposing edges of the Bosu ball and pull it above your head.
  • Lower it to the ground and repeat the process.

3. Dumbbells and burpees

  • Start with a 5-pound dumbbell in each hand in a squat position.
  • With the dumbbells beneath your shoulders, lower yourself to the ground. While doing the pushups, keep your hands on the weights.
  • Rather than jumping, stand and lift both dumbbells above your head.
  • Return to the starting position by lowering the weights to your sides.
  • You can leap while holding the dumbbells for an added challenge, but only if you can effortlessly control the weights.
  • Safety recommendations

Burpees, like any other exercise, are only useful if performed carefully and without injury.

Begin cautiously, with only a few reps at beginning. Increase the number of reps once you've gotten used to the move and can execute it without pain.

Burpees put extra strain on your wrists and shoulders since you must drop to a pushup. Take cautious not to land so quickly that you twist your wrist.

Before adding weights, extra pushups, or leaps, make sure you understand the fundamentals of the workout.

Why are burpee workouts called that?

The term was coined in the 1930s, according to the Oxford Dictionary, and is named after Royal H. Burpee, an American psychologist. The Burpee test, in which a sequence of burpees are performed in fast succession to assess agility and coordination, was the initial application. There's more to the story than that, though.

How many burpees do you need for a good workout?

A beginner should perform 7 minutes of burpees, whereas an advanced stage should only do 5 minutes (since you're doing burpees faster at an advanced stage; you might do 40 burpees in 5 minutes, compared 20 in 10 minutes when you're a beginner).

Do burpees help you lose tummy fat?

Yes, if done regularly, burpees may help you burn belly fat faster than any other exercise or diet. Burpees are a great fat-burning exercise that can help you create strong muscles and boost your metabolism all day. They'll keep you burning calories and abdominal fat even after you've finished your workout.

Why are burpees the most effective exercise?

Burpees are good for your health since they build main muscle groups, burn a lot of calories, and improve cardiovascular fitness. Burpees are one of the most beneficial exercises for your health, provided you execute them correctly.

Is a push-up included in burpees?

Burpees have evolved into a six-count routine that incorporates three hops, a couple of squats, a push-up, and a tremendous amount of pain.

Are burpees considered cardio?

Burpees promote aerobic fitness by increasing blood flow and lowering blood pressure, both of which contribute to a longer and healthier life. Burpees also don't require any gym equipment, making them an ideal move for working out at home.

How many burpees does a woman need to do?

Burpees would burn around 652 calories per hour if an average American woman weighed 171 pounds.

what is burpees exercise

Are burpees beneficial to the knees?

Burpees are frequently performed in a complete crouch, putting the knees in full flexion. There are two reasons why this isn't the best option. To begin with, as you go into a complete crouch, you put a lot more pressure behind your knee cap, compressing the meniscus (the little protective pad in the knee joint)

What happens if you perform burpees on a daily basis?

Burpees can help you improve your mobility, balance, and coordination because they work so many muscles and entail such a wide range of motion. Burpees will strengthen your body, enhance your health, and help you move and feel better if you do them on a regular basis.

Is it okay to do burpees on a daily basis?

Burpees are a great way to increase your mobility.

There may be a compelling reason to incorporate a round of burpees in your daily fitness program if you're aiming to boost your overall mobility.

Why are burpees so difficult?

The musculature is in a high anaerobic state during an aggressive series of Burpees. There are few exercises that can push you to such anaerobic levels. The respiratory and circulatory systems work overtime to compensate for the muscles' shortage of oxygen, and as a result, they become stronger.

Will burpees help you lose your love handles?

The greatest technique to get rid of love handles is to conduct fat-blasting full-body workouts. Burpees, jumping lunges, planks, and other full-body workouts can help you gain muscle and lose fat around your hips.

When you perform 30 burpees a day, what happens?

The 30-Day Burpee Challenge's Advantages

Because it raises your heart rate and metabolism, this challenge can enhance your strength, endurance, general fitness, and weight loss if done correctly. The burpee challenge takes only a few minutes per day and does not require any money or equipment.

To lose weight, how many burpees do I need to perform?

Some people have dropped more than 10 pounds in a month after practicing 25 burpees for 30 days, as a real-life example of burpees' weight-loss effects. By completing 25 burpees every day for a month, a 188-pound male eating 2200 calories per day can burn up to 13 pounds of fat.

Is 50 burpees per day sufficient?

"By doing 50 consecutive reps, you are maintaining the same high level of intensity throughout the exercise," Lau adds. The more calories you burn, the shorter your rest periods are. So, unfortunately, taking a break between 25 or 10 reps does not burn the same amount of calories as doing 50 reps without stopping.

Can burpees help you gain strength?

Burpees are a full-body calisthenics workout that focuses on increasing muscle strength and endurance in both the lower and upper body. The muscles in your legs, hips, buttocks, abdomen, arms, chest, and shoulders are all strengthened by a basic burpee workout.

Can burpees be substituted for running?

Burpees are a combination of several exercises in which you hop, squat, push up, and then hop up again. As a result, it burns far more calories than running.

Is it better to do burpees quickly or slowly?

The race is won by the slow and steady.

The bottom line is to take it gradually and notice every muscle and movement. Under strain, make your muscles tremble. Make mental-physical links. Learn to enjoy the burn because it is the heat that keeps you trim and fit.

Is it preferable to do burpees or run?

According to Harvard Medical School, a 155-pound (70-kg) person completing 30 minutes of burpees burns 298 calories compared to 335 calories if they run at 5.2 mph (8.4 kph). Burpees, on the other hand, are still an effective way to lose weight. Continue reading to learn about the benefits of burpees over running.

A beginner should perform how many burpees?

Burpees should not be done for more than seven minutes by beginners. The most important thing is to learn how to do the exercise correctly, and after you have, you can increase the number of minutes or repetitions in your regimen.

What is the best workout for people over the age of 55?

Aerobic activities such as brisk walking, jogging, swimming, dancing, cycling, water aerobics, hiking, skiing, heavy gardening, jumping rope, stair climbing, tennis, rowing, and kayaking should all be included in your workout routine.

A 70-year-old man should do how many push-ups?

Men in their seventies and eighties should be able to do six to nine push-ups and ten to fourteen sit-ups, while women in their seventies and eighties should be able to do four to ten push-ups and seven to nine sit-ups.

When is it appropriate to stop practicing burpees?

Age is just a number, as they say, especially when it comes to fitness. After all, if you're 27 and live a sedentary lifestyle, you probably shouldn't go to the gym and start doing hundreds of high-impact burpees.

Last Word

Burpees are a strenuous exercise. What makes them exhausting and difficult is also what makes them an extremely effective exercise for increasing strength, endurance, and aerobic fitness.

If you're not sure how to do a burpee, seek assistance from a skilled personal trainer. Also, if you're new to exercise or high-intensity interval training, or if you have a medical issue, consult your doctor first.

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