It’s the exercise everybody hates to do and to be fair they have good reason to say so. Do three, and you won’t feel a thing. Do four and you’ll think “oh I hope there aren’t too many of these”. Do five and you’ll be hoping it’s over with soon. Do six and your body will feel like you’ve been hit by a bus. Your heart rate will shoot up and you’ll be pumping sweat like never before… if you do them right. But that’s a good thing. It proves that you’re pushing yourself and getting out of your comfort zone. This is your quick guide to the benefits of burpees.
They’re not really designed for people who are looking to pile on muscle, so if your goals are to build muscle mass then get to the gym and start bench pressing. Burpees are good for adding muscle, but they’ll strip away fat also. The reason why your body hates them is because they work your arms, chest, back, flutes, legs and every other part of the body. You find burpees in any decent HIIT training workout and they can be done anywhere. No need for any expensive kit.
As I said, burpees target all parts of your body. It really is a full Body Workout that raises your heart rate and burns a ton of calories if done right. They can help with your co-ordination and balance and they’re beneficial to you in your daily life also in that you’ll find any physical challenge, well, a lot less challenging.
Burpees aren’t easy to do unless you’re super fit, super healthy and super strong. They are a four-part exercise that begin in the standing position. You’ll quickly drop down into a squat position with your hands firmly on the floor in front of your feet. Then kick those legs back so that you’re in a plank position. Next jump back in whilst keeping your hands on the floor before standing up and jumping into the air with arms up straight above your head.
You can do burpees as a warmup, as a stand-alone exercise or as part of a much bigger HIIT workout routine. It’s entirely up to you, but like all exercises they have to be done right in order to reduce or eliminate the risk of injury.
I wouldn’t recommend just throwing yourself into burpees without warming up first. You’re putting a lot of stress on those ankles and knee joints, so try loosening up a little by doing some stretches or finishing your workout routine with burpees.
Eventually, you can get a little creative by throwing in your own extra moves. For example, once you’ve squatted down and into plank position you could throw in a press up before jumping up into the air. But get used to doing standard burpees first and focus on your form. Don’t rush them…it’s not a race. Holding in the plank position is great for developing your abs, so don’t feel like there’s a need to go from standing to squat to plank to jumping up all to quickly.
Keep your core right and focus. Focus on getting the technique right over how many reps you’re doing it better to do ten perfectly controlled burpees than fifteen of them thrown together quickly because you’re in a rush.
Feeling tired? Pumping sweat? Sore abs and ankles? That’s a sign you pushed yourself above and beyond your comfort zone, so well done! It wasn’t meant to be easy. Remember, when things get tough think about the benefits of doing that exercise. Think about your goals and what you’re trying to achieve when the going gets tough (to part quote Billy Ocean!). Remember, burpees target the whole body and this makes them one of the best exercises you can do for shredding fat and toning yourself up at the same time.