Burpee exercise is a potential strength training workout that features a four-count performance. The movement offers several other variants that range from burpee push-up, devil-press burpee, box-jump burpee, and dumbbell burpee. If you are a beginner, you do not have to focus on the variants for now. The basic burpee workout will be enough for you.
This squat thrust is easy to perform. By following the instructions carefully, you can incorporate this exercise into your daily fitness routine and acquire incredible results. So, let us dive into this workout to unravel more!
What are the benefits of Burpee exercises?
The burpee workout presents a host of exciting benefits that promise to alter your idea of fitness routine. The services will make you transcend from lazily resting on the couch to jumping up for a workout.
Aids fat loss
A general 20-minute burpee performance can help you lose up to 10 to 15% fat by burning calories. It helps tone your body that naturally leads to fat loss.
Improves cardio fitness
When you perform burpees for long periods, it becomes an aerobic exercise for you. That is why completing the workout also helps with cardio fitness directly. Eventually, the improvement in cardio fitness results in burning calories.
A full-body workout
Unlike other workouts, burpees offer to work out your entire body for good. The strength training exercise helps build muscles in the hips, legs, buttocks, arms, chest, and shoulders.
Full of variants
The burpee workout provides a range of versatile variants within itself. You can choose from an array of them according to your preference, strength, and goal.
How to perform the burpee exercise properly?
Burpee is nothing different from a push-up. It also can be linked with a jump squat. If you are a beginner wondering whether it will be easy for you to perform, don’t worry. Follow the instructions, and you will be good to go.
- Get yourself in a squat position with your knees bent. At this point, your back should be neutral, with your feet shoulder-width apart.
- Bring your hands to the ground. Make them rest beneath your feet.
- Now, bring the weight to your hands and kick your feet back. This will make your hands and toes come to a push-up position.
- Now, align your body and do a push-up. Do not allow your back to sag.
- Now, perform a frog kick by jumping your feet back to the start position.
- Stand and reach your arms over your head.
- Jump up quickly and get back to the start position.
- As soon as you land, get into a squat position. Repeat the steps.
How to ensure safety while performing burpee exercises?
Although the exercise is beginner-level, you have to ensure safety at all steps. If you follow the instructions carefully, your chances of injury are minimal. So, do not try to customize the workout according to your preference. If you do not have experience in this, seek assistance from a trainer.
Secondly, do not perform the workout hastily. Remember that you have to maintain a certain speed in every step to ensure utmost safety. If you want the training to be practical, make sure you start slowly and perform only a few reps at first.
You may also find yourself a bit exhausted. Your wrists and shoulder may hurt with all the dropping to the push-up. So, be careful during your landing so that you do not twist your wrist at any cost.
Remember that the weight is adjusted to your convenience. Do not try to work with heavyweights if you are not comfortable doing them.
Frequently Asked Questions
1. How can I make the workout challenging?
You can add weight to the workout. Performing burpees with a Bosu ball and Dumbbell burpees can help do the trick.
2. What are the other benefits of burpee workouts?
The burpee workout can lower your risk of heart diseases and diabetes. It can also lower your blood pressure, improve cholesterol levels and brain function. You may also observe an improvement in blood flow.
3. Should I do a one-leg burpee first?
If you are a beginner, you may start with the basics. So, avoid performing burpee variants in the beginning.