Burpees have recently become popular and are taking over gyms and personal training sessions. However, this exercise has been around for a long time.
The movement was created by Royal Burpee, as part of his doctoral thesis in 1983, and has several variations with various benefits. For some, it is the darling, for others, the terror of the gym.
Burpee training is part of many challenging sports practices, such as:
- Crossfit;
- Jiu-jitsu; and
- Triathlon.
This is due to the fact that it is a very effective workout for individuals seeking additional strength, endurance and coordination, and is more effective than the well-known treadmill run, in terms of aerobic exercise and calorie burning.
This extreme workout, where push-ups are mixed with jumping, is wonderful for individuals seeking to lose weight. The motion is performed on the basis of the body strength alone and exercises numerous muscles simultaneously, including arms, legs, abdomen and shoulders, along with accelerating the metabolic rate because of the continuous movement change – horizontally and vertically.
The burpee for beginners – and also for more experienced athletes – is a challenging but possible exercise. It involves a simple movement and, even if you are tired, you can overcome it and get up from the ground to throw yourself back down, focusing on explosive energy, giving the activity a continuous characteristic.
How to perform the burpee
The exercise consists of three main steps:
- Squat;
- Flex; and
- Jump.
For those who want to know how to do a burpee, we will explain.
- Start by standing up straight;
- Squat down, placing your hands on the floor and putting your weight on them;
- Position your feet back, as if making a plank;
- Perform a push-up until your entire body touches the floor;
- Stand up, bringing your feet closer to your hands, pushing your arms and jumping, and with your arms above your head, clap your hands.
This is known as a heavier movement, as it works the muscles and aerobics together. In the beginning, prioritize the movement, that is, learn how to do it correctly. Only then think about the speed, adapting it to your physical condition.
In general, the number of sets varies, but eight repetitions in four sets are recommended for beginners. For advanced athletes, fifteen repetitions in eight sets are recommended.
Let’s take a look at all the good things the burpee exercise can provide.
Benefits of burpees
1. No equipment needed
Yes, that’s right: not needing equipment is a huge advantage. No matter the place or the time, if you have the motivation, you can do the burpee without having to carry anything in your backpack. Your body is enough.
2. Additional in any training
You can incorporate burpees into your gym workouts, weightlifting, and/or walking routines, as the movement will help boost your heart rate and enhance all of your physical activities.
3. Functional benefits
You will improve your strength and disposition, which will help you in your day-to-day life, to carry out daily tasks and also at the gym.
4. Calorie loss
High-intensity movements will burn as much as 50% more fat compared to regular aerobic exercises that we’re familiar with, like walking.
That’s correct, burpees do make you lose weight! They also boost your metabolism and maintain your body burning calories for a period of time even after exercise.
5. Increases resistance
If you are looking for quick results, not only in terms of aesthetics but also in terms of physical fitness, this is the exercise for you.
It will make you stronger and will greatly improve your endurance, in any type of training.
6. Works the whole body
This is one of the main reasons why the burpee is so feared: legs, arms and abs – all the muscles, at the same time.
It is capable of working the main muscle groups in a single exercise, and its repetitions constitute a real challenge for most athletes.
Now that you know the main benefits of burpees, it’s worth trying the exercise and deciding whether you’ll love or hate including it in your workout. Also, if you have any type of health diagnosis that limits your physical strength, consult a doctor before starting.
