BENEFITS AND VARIATIONS OF BURPEE
For a reason, burpees are one of the most hated exercises. You'll be hard-pressed to find a more demanding and effective bodyweight workout than this one. A burpee is a squat thrust, pushup, and squat jump all in one. Are you scared yet? Don't be that way! This difficult workout has a significant payoff, so if you want to see improvements, you'll want to include it in your training routine.
It's critical to understand how to perform burpees safely and correctly in order to get the most out of each rep. Check out the video below to learn how to do a burpee properly, as well as the benefits and adjustments you may attempt if you want an easier choice during your next workout!
Burpees Benefits
If you're on the fence about whether or not to incorporate burpees into your exercise routine, consider the following advantages.
1. DO A COMPLETE BODY WORKOUT
Burpees are an excellent full-body, bodyweight exercise. Burpees work most of your major muscle groups, including your shoulders, chest, abs, triceps, glutes, quadriceps, and hamstrings. Burpees are designed to strengthen your complete body, including your upper body, core, and lower body, all at the same time.
2. DEVELOP CARDIOVASCULAR STRENGTH
Burpees raise your heart rate to dangerously high levels, making them an excellent workout for both strength and cardiovascular endurance. A stronger heart and lungs, increased blood flow, reduced chance of avoidable diseases including heart disease and diabetes, lower blood pressure, greater brain health, and more are all advantages of increasing cardio in your routine.
Burpees are also a fantastic supplement to high-intensity interval training (HIIT) sessions because they are high-intensity by nature. During your workouts, HIIT workouts can help you burn more calories and fat.
3. SHRED CALORIES
Burpees can burn a lot of calories since they raise your heart rate and target a lot of muscles at once. Complete a sequence of burpees in a row or at a higher intensity to increase your calorie-burning potential.
4. EXECUTION CAN BE DONE ANYWHERE
Burpees are a very adaptable and practical exercise. Burpees are a bodyweight workout that can be done almost anyplace and require no equipment. Burpees may be done anyplace, even if you live in a small apartment or a hotel room.
BURPEE INSTRUCTIONS
Before increasing the speed of your burpees, you should focus on doing them correctly and safely. For a flawless burpee every time, follow the steps below.
Begin with your feet about shoulder-width apart and your weight in your heels.
Squat down while maintaining your back straight and sliding your hips back.
Lower your hands to roughly shoulder-width apart in front of your feet, and move your weight into your hands.
Jump backwards with your feet and land softly in a plank position. Keep your core tight and your hips up, and don't allow your lower back sag, just like you would in a conventional plank.
Lower yourself into a pushup while keeping your elbows tucked tight to your sides, then push yourself back up into plank position.
Return your weight to your feet by jumping your feet back up towards your hands.
Return to a squat position before leaping into the air with your arms aloft.
To begin your next rep, softly land and immediately drop back into your squat!
VARIATIONS IN BURPEE
Burpees can't be avoided; they're difficult! If you're not quite ready for a conventional burpee, the burpee variations listed below are a good place to start. Use these movements as a warm-up to help you get ready to complete a traditional burpee.
PUSHUP BURPEES ARE NOT ALLOWED.
Remove the pushup element of the burpee if your upper body strength isn't quite there yet. You'll step or hop into a plank position and then jump back up to standing in this variant.
BURPEES WITH MINIMAL IMPACT
Burpees include some jumping and jarring movements, which may not be suitable for persons suffering from joint pain. By removing the jumping portion of a burpee, you can reduce the impact. Instead of springing out to plank position, walk each foot out to plank position one at a time, then back up to your hands. You can simply skip the top leap completely.
BURPEES ON AN INCLINE
Burpees are performed with your hands resting on a higher surface such as a bench, chair, or bed. The incline angle of the burpee will make your pushups simpler and less strenuous on your muscles.
IN CONCLUSION
I hope that after reading this post, you will dislike this exercise a little less and consider including the famed burpee in your fitness program! Give the tweaks a shot, and let us know how your burpee game is coming along in the comments.