Burpee
The burpee is an intense exercise that utilizes the entire body to build strength and stamina. It is often seen in CrossFit and group fitness classes, but can be included in any workout designed to increase fat loss or improve athleticism. It can be done for a set amount of time or a certain number of repetitions.
The burpee is an effective way to burn calories and get your heart rate up quickly. It works your arms, chest, legs, and core, making it a great full-body exercise. It also helps improve coordination, agility, and balance.
To perform the burpee, start in a standing position with your feet shoulder-width apart. Bend your knees and lower your body into a squat position, then place your hands on the floor in front of you. Jump your feet back into a plank position and lower your chest to the ground. Push yourself back up to the plank position, then jump your feet back towards your hands and stand up. That is one repetition.
The burpee is a great exercise to add to any workout routine. It will help you build strength, cardiovascular endurance, and overall athleticism. It can also be used to increase the intensity of any workout and help you reach your fitness goals.
Type:
Cardio
Muscles Used:
Quadriceps
Level:
Intermediate
Equipment:
Body Only
Benefits Of This Exercise
- The burpee is a great exercise to add to any workout routine. It will help you build strength, cardiovascular endurance, and overall athleticism.
- It works your arms, chest, legs, and core, making it a great full-body exercise.
- It also helps improve coordination, agility, and balance.
- It can be used to increase the intensity of any workout and help you reach your fitness goals.
- The burpee builds muscular endurance and strength in the lower and upper body, while requiring core and lower-back strength to keep a neutral spine on the push-up and jump.
- It provides a cardiovascular challenge that also builds endurance, balance, and coordination.
- It can be performed for high reps for a serious challenge and requires no equipment.
Step by Step Instructions For Burpee
- Begin standing with your legs shoulder-width apart.
- Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
- From this position, press up like you’re doing a push-up and push your hips up.
- Jump your feet under your hips and stand.
- Finish the movement by jumping in the air and bringing your hands over your head.
- Repeat.
Warm Up Tips
- Start with a light warm-up, such as jogging in place or jumping jacks, to get your heart rate up and warm up your muscles.
- Perform a few dynamic stretches to loosen up your joints and increase your range of motion. This can include arm circles, leg swings, and hip rotations.
- Do a few bodyweight exercises to activate the muscles you will be using during the burpee. This can include squats, push-ups, and planks.
- Gradually increase the intensity of your warm-up by performing a few burpee variations at a slower pace. This can include stepping back instead of jumping, or omitting the push-up.
- Take a few minutes to catch your breath and hydrate before starting your actual burpee workout.
Burpee Safety Tips
- Warm up properly before attempting burpees to prevent injury. This can include dynamic stretches and light cardio exercises.
- Ensure that you have enough space around you to perform the exercise safely.
- Maintain proper form throughout the exercise to avoid strain or injury. Keep your back straight and core engaged.
- Start with a modified version of the burpee if you are a beginner or have any physical limitations. This can include stepping back instead of jumping and performing a push-up on your knees.
- Listen to your body and take breaks as needed. Do not push yourself too hard, especially if you are new to this exercise.
- Land softly when jumping back and jumping up to reduce impact on your joints.
- If you have any pre-existing medical conditions or injuries, consult with a healthcare professional before attempting burpees.
- Stay hydrated and take regular breaks to catch your breath.
- Gradually increase the intensity and duration of your burpee workouts over time to avoid overexertion.
- Always cool down and stretch after your burpee workout to promote muscle recovery and prevent muscle tightness.
Incorporating Into Other Workouts
One way to incorporate the burpee into workouts is to include it as a circuit exercise. For example, you can create a circuit that includes exercises such as push-ups, squats, and burpees. Perform each exercise for a set amount of repetitions or time, then move on to the next exercise without taking a break. Repeat the circuit for multiple rounds to increase the challenge and intensity of the workout.
Another way to incorporate the burpee is to use it as a cardio interval exercise. Alternate between high-intensity burpees and lower-intensity exercises such as jogging or walking. For example, perform 30 seconds of burpees followed by 1 minute of jogging, then repeat for a set amount of time or number of intervals. This will help improve cardiovascular endurance while also building strength and coordination.
Additionally, you can incorporate the burpee into a HIIT (High-Intensity Interval Training) workout. Alternate between periods of intense burpees and short rest periods. For example, perform 20 seconds of burpees followed by 10 seconds of rest, then repeat for multiple rounds. This will help increase fat loss, improve athleticism, and build overall endurance.
No matter how you choose to incorporate the burpee into your workouts, it is important to start with proper form and gradually increase the intensity and difficulty as you become more comfortable and experienced with the exercise. Always listen to your body and modify or rest as needed to avoid injury.