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Hardly any other bodyweight exercise can push you to your limit like burpees! No matter if you are a beginner, advanced or professional, they are always a challenge and an effective fat burner! We’ll tell you what the all-rounder is still good for and how you can do it right.
Burpees are trendy, not least because of the still booming trends such as CrossFit, bodyweight training, and functional training. But how does a burpee work? What do you have to consider? Here you will get the answers to these questions and learn why it is worth taking a closer look at this exercise.
What are burpees?
Burpees can be described quite well with the word love-hate relationship! They are probably among the most demanding exercises that you can do with your body weight. But they are also very effective for that! They use your entire body and can be adapted to every level of ability thanks to variations, speed, number, or breaks between sets. Thus, burpees exercises are well suited for beginners as well as for advanced or professionals.
A classic burpee combines three exercises, push up, squat and extension jump into one flowing movement. In a nutshell: you get into a deep squat and place your palms on the floor. Then you jump back into a plank position and do a push-up. Then you jump forward again into the squat and do a stretch jump upwards. Finished!
Both your muscles and your endurance, speed, and coordination skills are trained with this complex, functional movement and a lot of calories are burned. But to whom do we owe this tormenting exercise?
In the 1930s, the American physiologist, Royal H. Burpee, developed a test that required the completion of burpees. The test was designed to test the general fitness of an average person. At that time, however, the exercise was still performed without a push-up and a straight jump.
The subjects had to squat and place their palms on the floor. Then they jumped back into the plank position, then back forward again and stood upright again. A total of only four repetitions should be completed as part of the test. The US physiologist measured the heart rate of the test subjects before and after the test. He used an equation to determine how efficiently the heart pumps blood around the body. He also used the results as a guide for general fitness.
Later in the 1940s, the exercise was adopted by the military as a proficiency test. Soldiers were asked to perform as many burpees as possible for one minute and were graded by the number of repetitions.
Today burpees are popular all over the world as part of an intense workout. Whether Crossfit, Freeletics, Burpees Challenge, or HIIT training – they have simply become an integral part of the fitness world. You also feel like a challenge, then try our workouts! All you need for this is your body weight and the willingness to go to your limits.
What does a burpee do?
With this functional exercise for the whole body, several different training goals can be covered at the same time. The push-ups, the plank, and the jump from the squat strain many muscles. Above all, you train your entire core muscles, chest, triceps, and legs as well as your buttocks.
Do you want to lose weight? Then a burpees workout is just right for you! The all-around talent is namely an effective fat burner. Because many muscles are involved in the movement, you burn a lot of calories. In addition, burpees greatly increase your breathing and heart rate and stimulate your metabolism properly. Since your heart rate increases quickly during exercise, your body needs the energy to get you back to normal after exercise. This phenomenon is known as the afterburn effect and means that thanks to burpees you will burn more calories even hours after your workout.
In addition to your muscles, you also train your cardiovascular system. The sequence of movements is complex and includes explosive jumps. Not only will your strength endurance improve, your speed, flexibility, coordination, and your ability to react will also benefit you.
These skills can also be transferred to other exercises such as push-ups or squats and can improve your performance during training. Since you stress yourself quickly and intensely with burpees, sprinting will also be easier for you in everyday life when your bus is leaving or you have to run up the stairs quickly.
As you have already read, the burpee was originally intended to test general fitness. Hence, they are perfect if you just want to keep fit. Since you don’t need any additional devices, you can do them anywhere and anytime.
Our tip: No matter what training goal you pursue, a balanced diet is part of it and will help you to achieve your goal. Proteins are the building blocks of your body. They are essential for building muscle as well as important for weight loss and our overall health. Make sure you always meet your daily protein requirement. If you find it difficult to eat enough protein, our whey protein shakes can help.
What muscles does the burpee train?
With the correct execution of several consecutive burpees, you work the legs, hips, shoulders and triceps, chest, as well as the back extensors and abdominals, i.e. all the core muscles and hip flexors.
Almost no other exercise can do this.
In addition, regular burpee training increases speed strength and strength endurance, and therefore clearly falls into the HIIT (high-intensity interval training) category.
But only under one condition that you do the exercise cleanly and in the full range of motion plus at the same time pick up speed and work up a sweat.
Are Burpees Healthy?
According to his book, the inventor didn’t quite like the military adaptation of the Burpees exercise for a performance test. The physiologist didn’t want that many repetitions to be done in a row. He thought that this type of exercise is only suitable for people who have no problems with their cardiovascular system. He would also not recommend high repetitions for those who have too little strength in their core or who are very overweight. Because the back is stressed too much with weak core muscles and too little body tension.
As with any exercise, the following applies: The intensity must be adapted to your level of performance. Choose the variant and the number of repetitions that challenge you, but don’t overwhelm you. Correct execution must always remain in focus. It is better to choose a slower pace if you notice that you are working improperly. Take breaks when you need them.
How many calories do you burn in burpees?
Depending on how fit you are and how many reps you do in a row and which variant you choose, this will affect the burpees of your calorie consumption. Your weight, height, and body composition also have an influence. An average of 1.4 calories per burpee is calculated. That means with 10 burpees you burn about 14 calories.
How is a burpee applied?
You start in an upright position. The process consists of 4 parts:
- You bend your legs, put your hands next to your feet and crouch down.
- Support yourself with your hands, jump into the push-up position with both legs, and then lay your body down.
- From the prone position, push yourself back into the push-up position with both arms and jump back into a squat position.
- From the crouch, you now perform a stretch jump and end in the starting position.