Burpees seem to be everywhere these days. They are talked about on almost every fitness blog out there, and most people either love them or hate them. Or love to hate them!
So why are they so popular? Because they do it all!
Burpees are an intense, full-body exercise. With every rep broken down, these are the muscles you will utilize:squats: quads, glutes, hamstrings plank: trapezius, rhomboids, and abs push-ups: pecs, triceps, deltoids jump: core (abs / erector muscles), glutes, calves
And those are just the major muscles. You’re still working all sorts of secondary muscles, like your hip flexors, biceps, shoulder/rotator cuff, and many more. That’s a lot of muscles!
Doing 5 minutes of burpees will burn roughly 50 calories. This is the same as jogging a 10-minute mile pace for 5 minutes. But jogging doesn’t work all those muscle groups. Leaving you with a seemingly one-dimensional calorie burn, that stops when you stop jogging. But because burpees are high-speed and explosive, and because they utilize all those muscles, they produce that coveted after-burn effect that continues to burn calories at a higher rate, even when you are at rest. This will help you burn more body fat, increase your metabolism and get you conditioned like no other exercise can do. Think lean, toned muscles and awesome endurance! This single exercise can be a great way to get in shape quickly, whether your goal is to learn a new sport, train for a triathlon, hike a big mountain, or just to look good.
The best thing about burpees? They require absolutely no equipment. Which makes it extremely easy to add them to any workout you are doing.
Start with 10 burpees. See how you feel. Are you really winded? Rest for a minute and do 10 more.
Need to modify the jump back into a plank at first? No problem. Come down into the squat, and instead of jumping back, just step back your feet one at a time into the plank position. After your push-up, just step each foot back into the squat position and jump up.
After a few sets of burpees, your legs should feel like lead weights and your lungs should be on fire. But in a good way!
Yes! I did say good!
Now go do some burpees!