What is a burpee?
The burpee exercise is essentially the combination of a squat thrust and a squat jump and sometimes, a push-up. There are different ways to do burpees. Some fit pros coach burpees with a push-up or a cue to drop your body all the way to the ground, whereas other trainers coach burpees with just a jump back to a plank.
Regardless of exactly how you do the exercise, burpees turn your body into the best piece of workout equipment ever. Training virtually every muscle in your body. Including your shoulders, chest, abs, quads, inner thighs, butt, and triceps. As well as and sending your heart rate through the roof for awesome calorie-torching, muscle-building benefits.
The burpee is a true full-body exercise, working for most major muscle groups while also improving your cardiovascular fitness, and testing your balance and coordination. If you could only do one exercise for the rest of your life, the burpee would be a smart pick for keeping you in the best shape possible.
Not only do burpees work a range of muscles, but they also do so in a functional manner. So you will notice the improvements to your strength and mobility in your day-to-day life. And not just in the gym. That’s if you even go to a gym – because you don’t need to for burpees, which require zero kits to do. All that’s needed is the steely determination required to get you through them.
How to Do a Burpee?
Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.
Push your hips back, bend your knees, and lower your body into a squat.
Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto your hands.
Jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels.
Be careful not to let your back sag or your butt stick up in the air, as both can keep you from effectively working your core.
Optional: Lower into a push-up or lower body all the way onto the floor, keeping core engaged.
Push-up to lift the body off the floor and return to the plank position.
Jump your feet back so that they land just outside of your hands.
Reach your arms overhead and explosively jump up into the air.
Land and immediately lower back into a squat for your next rep.
Form tip: Avoid snaking the body off the ground by lifting the chest first and leaving the hips on the ground when raising the body back up off the floor.
How do they burn all those calories though?
When doing burpees, you can exercise the muscles in your legs, glutes, core, deltoids, and arms. After a quick warm-up, start doing burpees and you will easily get in a full-body workout in just 30 minutes.
As stated above, burpees are a full-body workout that targets several muscles in your body. Such exercises are also known as compound exercises. The human body expends five calories of energy to consume one liter of oxygen.
Since this kind of workout targets multiple muscles, it means that you will require more oxygen to perform it, which in turn leads to more energy expenditure and calorie burning.
You will burn around 10 calories for every minute of doing Burpees. The average amount of Burpees in 1 minute is 20. Doing the math, with 1 Burpee you burn 0.5 calories. With 100 Burpees you will burn approximately 50 calories.
Know more about exercises here.