What are Burpees?

The burpee exercise is referred to as exercise combining a squat with a push-up, two of the most effective bodyweight exercise. It is a full-body exercise used for body strength, and as an aerobic exercise. Burpee is not as well-known as pushups or squats, but it is a challenging exercise that works in many of the major muscle groups in your body.

It is one of the most effective and challenging exercises out there. Burpee workout hits almost every muscle group while giving aerobic and strength benefits. It even helps to strengthen the core.

Burpees
Burpees

How to Do a Burpee Workout Correctly

1) First start in a squat position with your knees bent, back straight, and feet about shoulder-width apart.

2) Lower your hands on the floor in front of you so that they are just inside your feet.

3) With your weight on hand, strike your legs back so that you are in your hands and toes, and a pushing position.

4) Keep your body straight to reach the heels, do one weighing. Remember not to let your back lean or stick your butt in the air

5) Kick the frog by jumping your legs back to the starting position.

6) Stand and reach with your hands over your head.

7) Jump into the air quickly and you’ll land back where you started.

8) As soon as you land with your knees bent, go to the squat position, and do another repetition.

How to make it easier

If a regular Burpee is too challenging at first, you can make some adjustments to lower the volume. Try these changes if you are new to burpees:

Skip the add-ons and jump: Start with a squat. It starts just like Burpee, but instead of performing a pushup and then jumping up, you simply start in a squat position, kick your legs back so that you are in the pushup position, and then return to the starting position.

Skip the jump: Instead of jumping into the air after a notch, just return to the squat position.

Skip the add-on:  If your chest muscles or shoulders are not ready for push-ups, hold the plank position for a few seconds instead of straining. You can also make a partial increase until you increase the strength.

Safety tips

Like all exercises, burpees are only effective if you do them safely and avoid injuries.Start slowly and do only a few repetitions first. Once you’re used to moving and can do it easily without pain, try adding new reps.

Try doing 8 or 10 reps in a row before the break, and then do another set.

Because you have to drop a notch, burpees can put extra strain on your wrists and shoulders. Be careful not to go so fast that you twist your wrist as you land.

Make sure the basic components of the workout are facing down before adding weights or extra extras or jumps.

What are the Benefits of Burpees?

Doing burpees exercise has multiple health benefits, below mentioned are the few benefits of burpees.

1. Burn calories

Most people can make about 20 burps per minute. You burn more calories if you make a burpee with a higher intensity.

2. Provides a full-body workout

Burpees are a calisthenics exercise. This means that they use your body weight for resistance. With Burpees products, the focus is on a whole-body exercise that aims to build muscle strength and endurance in both your lower and upper body. 

3. Improves heart condition and burns fat

Burpees can be performed as part of high-intensity interval training (HIIT). HIIT is a type of cardio workout that requires short bursts of intense exercise followed by a short rest period.

Research has shown that HIIT can be an effective way to burn body fat, especially in the abdomen and abdominal area. In addition to burning fat, including burpees in your workout routine can help you take advantage of many other cardiac benefits, such as:

– improved blood flow

– lower risk of heart disease and diabetes

– low blood pressure

– improved cholesterol levels

– better brain function

– stronger heart and lungs

4.Convenient and versatile

You don’t need any equipment to make a burpee. All you need is your weight and enough space to move around. So even if you’re in a small apartment, a hotel room, or a small office, you can still get your blood pumping by doing burpees.

If you want variety, it’s easy to make some changes to your regular burpee by adding weights or adding an extra addition or jump.

The Bottom Line

Burpees can be exhausting. What makes them tiring and challenging also makes them a very effective workout that can help build strength, endurance, and cardiovascular fitness.

If you are not sure how to make a Burpee, ask an authorized personal trainer for advice. Also, if you are new to exercise or intense interval training, or if you have a medical condition, talk to your doctor first to make sure the burpees are safe for you.

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