Burpees’ workout was first developed in the 1930s by a man named Royal H. Burpee. This exercise is great because it works out many parts of your body at the same time. Burpees are a type of plyometric exercise. Plyometric exercises are ones that use explosive movements to work muscles. This type of exercise is very effective for overall fitness and weight loss.
Table of Contents
What is Burpees Workout?
The Burpees Workout is a full-body workout that targets the whole body and gets the heart rate up. This workout can be done anywhere and requires no equipment, making it an ideal workout for those who are short on time or space. It involves a series of movements that includes squatting, jumping, pushing off the ground, and then returning to a standing position.
The burpees exercise was originally developed in the 1930s by Royal H. Burpee and it consisted of a set of 10 exercises that were designed to improve physical fitness, muscular strength, and endurance.
The burpees workout consists of doing a full squat, jumping up explosively, and throwing your hands up in the air as you say “burpee”.
Why is Burpees Workout important?
Burpees are one of the best workouts you can do to improve your fitness levels. They are a full-body workout and they have a ton of benefits.
Burpees are often used as part of an interval training routine, which is great for people who want to lose weight and get fit.
Burpees work out your entire body. They will help you build muscle in your chest, shoulders, arms, back, core and legs.
Burpees Workout also helps with weight loss because it’s an intense calorie-burning workout that will help you burn calories faster than other exercises.
The main goal of this workout is to increase the heart rate and improve the cardiovascular system. Burpees are also great for burning calories, as they require a lot of energy. Burpees are an excellent way to tone your core muscles and improve your flexibility.
In addition, burpees are an excellent way to build endurance and strength in the upper body.
How does Burpees’ Workout work?
The Burpees Workout is a plyometric exercise, which is an exercise that uses explosive movements to work the muscles. Plyometric exercises are very effective for overall fitness and weight loss.
The Burpees is a full-body exercise that targets your legs, chest, arms, back, and abdominals. It’s also a great cardio workout because it requires you to move quickly in succession.
The Burpees start with you standing up straight with your feet together. Then you squat down until your hands touch the ground in front of you and jump back up into a push-up position with your hands on the ground beneath your shoulders. Next, drop down to the bottom position again and jump back up into another squat before jumping up as high as possible to complete one repetition of the exercise.
See also Workout Programs for Women: What to Know, Benefits and Why Is It Important
What Muscles does the Burpees Workout?
The burpees workout targets most of the muscles in your body, including your chest, arms, back, abdominals, and legs.
Chest: The chest muscles are worked when you do the push-up portion of the burpees.
Arms: The arm muscles are worked when you do the jumping and squatting motions.
Back: The back muscles are worked when you do the squats and when you jump up.
Abdominals: The abdominal muscles are worked when you do the squats and when you jump up.
Legs: The leg muscles are worked when you do the squats, the jumping motions, and when you jump up.
What are the Benefits of Burpees Workout?
The burpees workout is a great way to get a full-body workout in a short amount of time. It’s also a great way to improve your cardiovascular fitness because it requires you to move quickly in succession.
The burpees workout also targets most of the muscles in your body, which makes it a great way to tone your body and lose weight.
The burpees workout is a full-body exercise that combines a squat, a pushup, and a jump. The exercise requires intense physical activity and it can be very beneficial.
The benefits of the burpees workout are:
- It strengthens the muscles in your arms, back and core.
- It improves your speed, agility, balance, and coordination.
- It builds endurance in your cardiovascular system.
- It improves blood flow to all of your organs which helps them function better.
- It helps you lose weight by burning calories quickly through high-intensity interval training (HIIT).
- It is a challenging exercise that can push your physical limits.
- It is an efficient exercise that can be done in a short amount of time.
How many Burpees Workout should I do?
The burpees workout is a great way to improve your physical fitness, muscular strength, and endurance. It is a challenging exercise that can push your physical limits. The number of burpees workout you should do depends on your fitness level and how intense you want the workout to be.
If you are just starting out, you may want to do 3-5 repetitions of the exercise.
If you are more advanced, you may want to do 10-15 repetitions of the exercise.
You can also increase the intensity of the workout by doing more repetitions or by adding a weight vest.
What are the Risks of the Burpees Workout?
The burpees workout is a challenging exercise that can push your physical limits. As with any type of intense physical activity, there are some risks associated with the burpees workout.
The risks of the burpees workout include:
Muscle strain: The explosive motions involved in the burpees workout can cause muscle strain in your arms, back, and legs.
Shin splints: The quick jumping motions involved in the burpees workout can cause shin splints.
Achilles tendonitis: The high impact nature of the burpees workout can cause Achilles tendonitis.
Patellar tendonitis: The jumping motions involved in the burpees workout can cause patellar tendonitis.
If you experience any pain or discomfort while doing the burpees workout, stop and consult a doctor.
The burpees workout is a challenging exercise that can push your physical limits. As with any type of intense physical activity, there are some risks associated with the burpees workout.
Things to consider before doing the Burpees Workout
There are a few things you should consider before doing the burpees workout.
The first is your fitness level. If you are just starting out, you may want to do 3-5 repetitions of the exercise. If you are more advanced, you may want to do 10-15 repetitions of the exercise.
You can also increase the intensity of the workout by doing more repetitions or by adding a weight vest.
The second is your experience with intense physical activity. The burpees workout is an intense exercise and if you are not used to doing high-intensity exercises, you may want to start out slowly.
The third is your health history. If you have any health conditions, you should consult your doctor before doing the burpees workout.
The fourth is your age. The burpees workout is not recommended for children or pregnant women.
The fifth is your weight. If you are overweight or obese, you may want to avoid the burpees workout because it can be too challenging for you..
Different types of Burpees Workouts
There are a few different types of burpees workouts you can do.
Basic burpee
To do the basic burpee, start in a standing position. Then, bend your knees and place your hands on the ground in front of you. Jump your feet back so that you are in a plank position. Jump your feet back to your hands and then jump up into the air.
Jumping burpee
To do the jumping burpee, start in a standing position. Then, bend your knees and place your hands on the ground in front of you. Jump your feet back so that you are in a plank position. Jump your feet back to your hands and then jump up into the air. As you jump up, extend your arms overhead.
Push-up burpee
To do the push-up burpee, start in a standing position. Then, bend your knees and place your hands on the ground in front of you. Jump your feet back so that you are in a plank position. Dropdown into a push-up position and then jump back up to the plank position. Jump your feet back to your hands and then jump up into the air. As you jump up, extend your arms overhead.
Mountain climber burpee
To do the mountain climber burpee, start in a standing position. Then, bend your knees and place your hands on the ground in front of you. Jump your feet back so that you are in a plank position. Dropdown into a push-up position and then jump back up to the plank position. From the plank position, drive your right knee up to your chest. Then, drive your left knee up to your chest.
Side burpee
To do the side burpee, start in a standing position. Then, bend your knees and place your hands on the ground in front of you. Jump your feet back so that you are in a plank position. Dropdown into a push-up position and then jump back up to the plank position. Jump your feet to the right and then jump your feet back to the center.
Backward burpee
To do the backward burpee, start in a standing position. Then, bend your knees and place your hands on the ground in front of you. Jump your feet back so that you are in a plank position. Dropdown into a push-up position and then jump back up to the plank position. Jump your feet back to your hands and then jump up into the air. As you jump up, extend your arms overhead.
Triceps extension burpee
To do the triceps extension burpee, start in a standing position. Then, bend your knees and place your hands on the ground in front of you. Jump your feet back so that you are in a plank position. Dropdown into a push-up position and then jump back up to the plank position. From the plank position, drive your right knee up to your chest. Then, using your left hand, drive your right elbow directly up into the air.
Tuck jumps burpee
To do the tuck jumps burpee, start in a standing position. Then, bend your knees and place your hands on the ground in front of you. Jump your feet back so that you are in a plank position. Dropdown into a push-up position and then jump back up to the plank position. From the plank position, drive your right knee up to your chest. Jump up into the air and bring your knees up to your chest.
Frankensteiner burpee
To do the Frankensteiner burpee, start in a standing position. Then, bend your knees and place your hands on the ground in front of you. Jump your feet back so that you are in a plank position. Dropdown into a push-up position and then jump back up to the plank position. Jump your feet to the right and then jump your feet back to the center. Using your right hand, drive your left elbow directly up into the air. As you do this, lean your body to the right and bring your right leg up in the air.
Squat thrust burpee
To do the squat thrust burpee, start in a standing position. Then, bend your knees and place your hands on the ground in front of you. Jump your feet back so that you are in a plank position. Dropdown into a push-up position and then jump back up to the plank position. Jump your feet back to your hands and then jump up into the air. As you jump up, extend your arms overhead.
Tuck jumps Frankensteiner burpee
To do the tuck jumps Frankensteiner burpee, start in a standing position. Then, bend your knees and place your hands on the ground in front of you. Jump your feet back so that you are in a plank position. Dropdown into a push-up position and then jump back up to the plank position. From the plank position, drive your right knee up to your chest. Jump up into the air and bring your knees up to your chest. As you do this, lean your body to the right and bring your right leg up in the air. Using your right hand, drive your left elbow directly up into the air.
Spiderman burpee
To do the spiderman burpee, start in a standing position. Then, bend your knees and place your hands on the ground in front of you. Jump your feet back so that you are in a plank position. Dropdown into a push-up position and then jump back up to the plank position. From the plank position, drive your right knee up to your chest. Bring your left leg up so that your knee is next to your right elbow.
Spiderman tuck jumps burpee
To do the spiderman tuck jumps burpee, start in a standing position. Then, bend your knees and place your hands on the ground in front of you. Jump your feet back so that you are in a plank position. Dropdown into a push-up position and then jump back up to the plank position. From the plank position, drive your right knee up to your chest. Bring your left leg up so that your knee is next to your right elbow. Jump up into the air and bring your knees up to your chest.
Frog jumps burpee
To do the frog jumps burpee, start in a standing position. Then, bend your knees and place your hands on the ground in front of you. Jump your feet back so that you are in a plank position. Dropdown into a push-up position and then jump back up to the plank position. Jump your feet back to your hands and then jump up into the air.
Burpee with a push-up
To do the burpee with a push-up, start in a standing position. Then, bend your knees and place your hands on the ground in front of you. Jump your feet back so that you are in a plank position. Dropdown into a push-up position and then jump back up to the plank position. Jump your feet back to your hands and then do a push-up.
Burpee with a pull-up
To do the burpee with a pull-up, start in a standing position. Then, bend your knees and place your hands on the ground in front of you. Jump your feet back so that you are in a plank position. Dropdown into a push-up position and then jump back up to the plank position. Jump your feet back to your hands and then do a pull-up.
Burpee with a clap
To do the burpee with a clap, start in a standing position. Then, bend your knees and place your hands on the ground in front of you. Jump your feet back so that you are in a plank position. Dropdown into a push-up position and then jump back up to the plank position. Jump your feet back to your hands and then clap your hands together.
Burpee with a side jump
To do the burpee with a side jump, start in a standing position. Then, bend your knees and place your hands on the ground in front of you. Jump your feet back so that you are in a plank position. Dropdown into a push-up position and then jump back up to the plank position. Jump your feet to the right side and then jump up into the air.
See also Long Sleeve Crop Top Workout: How to Do, Main Benefits and Downsides
Frequently Asked Questions about Burpees Workout
Q: What are the benefits of doing a burpee workout?
A: Burpees are a full-body workout that can help you burn calories, tone your body, and improve your cardiovascular health.
Q: Can I do a burpee workout every day?
A: You should consult with a doctor before starting any new exercise routine. It is generally recommended that you do no more than three burpee workouts per week.
Q: What should I do if I can’t do a pull-up?
A: You can either omit the pull-up from the burpee workout or try doing assisted pull-ups with a band or machine.
Q: What should I do if I can’t do a side jump?
A: You can either omit the side jump from the burpee workout or try doing lateral skaters instead.
Q: What should I do if I’m not very fit?
A: Start by doing fewer repetitions of each exercise and gradually increase the number of repetitions as you get stronger. You can also try modifying the exercises to make them easier or harder. For example, you can do a frog jump burpee instead of a regular burpee.
Q: What should I do if I’m injured?
A: Consult with a doctor before starting any new exercise routine. If you are injured, you may need to modify the burpee workout or omit certain exercises.
Q: What should I wear for a burpee workout?
A: You can wear whatever you feel comfortable working out in. Some people prefer to wear loose-fitting clothing or workout gear, while others prefer to wear nothing at all.
Q: Is it safe?
A: Burpees are a safe and effective workout when done correctly. However, you should consult with a doctor before starting any new exercise routine. If you are injured, you may need to modify the burpee workout or omit certain exercises.
Summary and conclusion
So there you have it: a comprehensive guide to the burpee workout. Burpees are a great way to get in a full-body workout, burn calories, and improve your cardiovascular health. They can be modified to make them harder or easier, so they are suitable for people of all fitness levels. However, you should consult with a doctor before starting any new exercise routine.
See also Farmers Carry Workout: Main Benefits, How to Do It, Routines and Disadvantages
