The reverse burpee is a full-body exercise that combines strength and cardiovascular elements to challenge your body. Starting in a standing position, you quickly move to the floor, rolling onto your back and bringing your knees in towards your chest. You then use momentum to kick forward and explosively jump back up, extending through your knees and hips. This exercise is a great way to improve your strength and endurance while increasing your heart rate.
The reverse burpee can be incorporated into workouts in several ways to add variety and challenge. Here are a few suggestions:
1. Circuit Training: Include the reverse burpee as one of the exercises in a circuit training routine. Perform a set number of repetitions or time for the reverse burpee, and then move on to the next exercise in the circuit. Repeat the circuit for multiple rounds to work on both strength and cardiovascular endurance.
2. HIIT Workouts: Incorporate the reverse burpee into a high-intensity interval training (HIIT) workout. Alternate between periods of intense effort, such as performing as many reverse burpees as possible in a set amount of time, and short rest periods. This will help improve your cardiovascular fitness and burn calories.
3. Strength Training: Use the reverse burpee as a compound exercise to target multiple muscle groups. Combine it with other strength exercises, such as squats, push-ups, or lunges, to create a full-body workout. Perform a set number of reverse burpees, followed by another exercise, and continue alternating between the two for a challenging strength training session.
4. Tabata Training: Follow the Tabata protocol, which involves performing an exercise at maximum intensity for 20 seconds, followed by 10 seconds of rest. Repeat this cycle for a total of 8 rounds. Include the reverse burpee as one of the exercises in a Tabata workout, alternating with other exercises to keep the intensity high and maximize calorie burn.