Burpees
Some of us may have clear memories of burpees from our high school gym class. This full-body cardio workout sticks in your memory since it raises your heart rate immediately. The movement is easy, yet it puts a strain on the muscles, lungs, and heart. Incorporate it into your routine aerobic exercises to increase the intensity and improve your strength, stamina, and power.
- Place your hands on the ground in front of you as you kneel down to the floor, keeping your feet about hip-width apart.
- With your feet extended behind you, leap forcefully to land in a push-up stance, keeping your body in a straight line and your hands and toes together.
- Perform a push-up while on your knees or toes; this is optional but increases the intensity significantly.Be careful not to let your hips drop.
- Start by jumping your feet back, stand back up, and repeat for 30 to 60 seconds or 10 to 15 repetitions.
Benifits
Burns calories
Offers a full-body workout A standard burpee exercise works to strengthen the muscles in your legs, hips, buttocks, abdomen, arms, chest, and shoulders.
Boosts cardio fitness and burns fat
In addition to burning fat, including burpees in your workout routine can help you reap many other cardio benefits, such as:
- stronger heart and lungs
- improved blood flow
- lower risk of heart disease and diabetes
- lower blood pressureTrusted Source
- improved cholesterol levels
- improved brain function
Another Explanation Of How to perform a burpee correctly
- With your feet shoulder-width apart, your knees bent, and your back straight, begin in a squat posture.
- Your hands should be just inside your feet when you lower them to the floor in front of you.
- Kick your feet back so that you are on your hands and toes in a push-up position while bearing your weight on your hands.
- Perform one pushup while maintaining straight body from head to heels. Remind yourself not to raise your butt in air or let your back sink.
- Jump back to where your feet were before you started to perform a frog kick.
- Raise your arms over your head while standing.
- Leap swiftly into the air to return to your starting point.
- As soon as You land with knees bent, get into a squat position and do another repetition.
Safety advice
- Burpees, like any workout, are only beneficial if performed properly and without risk of injury.
- At begining only perform a few repetitions at a leisurely pace. Try increasing number of reps until you’re comfortable with the movement and can perform it painlessly.
- Aim to reach a point where you can perform 8 or 10 repetitions without stopping in between sets.
- Burpees might strain your wrists and shoulders more since they need you to descend to a pushup. Take care not to accelerate to the point where you land with your wrist twisted.
- Be sure you understand the fundamentals of the exercise before introducing weights or increasing the number of pushups or leaps.
As a seasoned content writer specialized in the fitness and health niche, Arun Bhagat has always wanted to promote wellness. After gaining proper certification as a gym trainer with in-depth knowledge of virtually all the information related to it, he exercised his flair for writing interesting, informative content to advise readers on their healthier lifestyle. His topics range from workout routines, nutrition, and mental health to strategies on how to be more fit in general. His writing is informative but inspiring for people to achieve their wellness goals as well. Arun is committed to equipping those he reaches with the insights and knowledge gained through fitness.