Love them or loathe them, burpees are one of the most efficient no-equipment full-body exercises that you can do. If you feel like your arms are collapsing faster than a Jenga tower and your heart is pounding out of your chest after just 5 reps of burpees, it means that the exercise is working, for the most part. You're doin' your body some good. There are several reasons why burpees are here to stay. Here are just a few of them. There's a tiny learning curve
Unlike complex yoga positions that really take quite a bit of patience, persistence, and practice to build up to (crow-pose, we're looking at you), burpees are composed of simple movements that most beginners can pick up quickly.
You can perform them anywhere
Feel like binge-watching the last season of Orange is the New Black on Netflix? Do burpees every time you see a character rolling their eyes. On vacation and you're stuck in your hotel room? Do burpees as soon as you wake up. Burpees don't require any equipment. Wherever your travels take you, get your heart rate up with a few burpees in between your adventures.
They work your entire body
Burpees strengthen every major muscle group, which is why you may feel like you battled five armies after five burpees. Full body exercises exert more pressure on your body than isolation exercises such as oblique twists, allowing you to get your heart rate up much faster and burn more calories in less time. A 140-lb person will burn approximately 1.11 calories per burpee.
The more you practice burpees, the easier burpees (and other exercises) will be
You'll become stronger and have much more endurance when you perform burpees on the regular. By utilizing your major muscle groups and incorporating high-repetition plyometrics into the movement, burpees will condition your agility, strength, and endurance, helping you to perform better in other sports and everyday activities.
Burpee variations are quite cool
If you're ever in need of a new party trick, burpee variations are your next best bet. Try adding a back handspring or a back-tuck after each repetition for some serious karma points. For an intense upper-body burn, do a pull-up after your jump up from a burpee. Impress us with your burpee variations by sharing about them with the PumpUp community!
How do you do a burpee properly?
- From standing position, bend your body into a squat, plant your hands flat on the floor
- Jump your feet back into plank position. Your spine should be straight.
- Lower your chest to the ground in a push-up. On the way up, jump your feet towards your hands
- Jump up vertically in the air as high as you can, landing softly
Try our challenge of the week
See how many burpees you can do consecutively, post about it on the PumpUp app, and tag two other friends to try it with you!