Burpees are one of the most effective bodyweight exercises for the simple reason it involves all muscle groups. However, not all exercisers know how to do burpees for the best results. In this article, I’m teaching you how to do it correctly, so stay tuned and read to the very last word.
How to Do Burpees
- For the initial position, stand up straight with your arms down on your sides and your feet hip width apart.
- Start lowering your body to a squat position, while both your hands are in front of you and touching the floor.
- Kick backwards — in a press up pose, and then start lowering your chest to the ground.
- Start pushing your chest back up, forming a press up position thrust with your feet in front so you can go back to the squat position.
- Jump and then raise your hands over your head.
- That’s it! Repeat the movement up to 10 times or more.
Why Do Burpees
Compound muscle movement
If you’re looking to melt fat away, then there’s no doubt on how effective burpees would be for that purpose. Why is that so? It uses your whole body in the movement, making it a complete cardio and bodyweight training. It works and strengthens not only your core muscles, but also your chest, butt, arms and legs as well as it trains and stimulates other muscles.
Convenient
Whether you’re at home or in a hotel room, you can do burpees with your bodyweight. In this case, you can also skip going to the gym if time doesn’t permit you, especially when there is so much going on in your life.
Endurance and strength at the same time
Burpees improve not only strength but also endurance, which help you keep up with an intense physical training or daily activities.
Calorie burning
They can help you burn as much calories in less the time because they engage and work virtually most muscle groups in one movement. Thus, if you want to enhance your weight loss results, then I suggest you add burpees in your routine.
Tips in Maximizing Your Burpees
- Keep the intensity as you proceed with the movement so that your heart can keep pumping and your core engaged.
- Alternatively, you can swap out the kickback-to-pushup position in the movement with the kickback to a high plank before taking one foot back at a time, if you feel uncomfortable.
- **For beginners, you can start with burpees without the pushup position and replace it with the kick back to a high plank position instead before going back to the top.
A little backgrounder: The burpees exercise is invented by Royal H. Burpee and so the name. He included burpee in his research paper in Applied Psychology at the Columbia University. It’s a simple and quick way of determining the fitness level of participants in a fitness test.
Summing up,
Performing burpees is one of the best ways to work your muscles and eventually improve your endurance and strength in no time. On that note, do it correctly so that you can maximize its benefits.
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