How to Do Burpee Exercise: Step-by-Step Guide, Benefits & Variations

What is a Burpee?

When it comes to workouts, the burpees exercise is one of the most intense exercises that challenge almost all the muscle groups in your body.It takes its name from the physiologist Royal H. Burpee who invented it as a test of fitness in the 1930s. Originally, it consisted of four different positions and was performed four different times to measure a person's heart rate and how quickly it returned to normal. Burpees exercise became popular after the US Army adopted it as one of the ways to ascertain the fitness levels of the recruits when the country entered the second world war. A burpee is considered to be an excellent combination of strength training and aerobics. This means that they not only increase your heart rate but also tone and strengthen your muscles. Though it is usually a combination of a squat thrust and a squat jump, there are several variations of this exercise to make it more challenging and beneficial.

What are the benefits of Burpees exercise?

A burpees exercise has great benefits for your mind and body. Here is a roundup of some of the most important reasons to include a burpee workout in your day:

• One of the most important burpee exercise benefits just like vajrasana benefits is that it gives you a total body workout. It strengthens your arms, core, shoulders, glutes, hamstrings, and quads by using your body weight. By making your lower and upper body stronger, burpees minimise the pains and risk of injuries.

• Since it requires you to do intense exercise in short bursts, a burpee workout is an excellent high-intensity interval training regimen. HIIT is one of the most effective ways to burn body fat fast, especially around your stomach. This helps prevent obesity-related health scares such as high blood pressure, cardiovascular issues, diabetes, neurological problems, etc.

• One of the most important benefits of burpee workout is that it works your core making it more stable and stronger. This in turn helps in preventing injuries, pains, and postural problems.

• Another important burpee exercise benefit just like the benefits of squats is that it works on so many groups of muscles at once that it significantly improves your range of motion, coordination, balance, and mobility. This keeps you more energetic, builds your confidence, and helps you achieve more in a day.

• Another great benefit of burpee workout is that it can be practically done anywhere without needing any expensive equipment. You can do them at home, at the park, and even in your hotel room while you are traveling.

How to do a Burpee?

Have you been wondering how to do a burpee but have never gotten around to doing them thinking they are too complicated? Here is an easy-to-understand breakdown of the steps involved in a burpee exercise:

1. Stand straight with your arms at your side.
2. Get into a squat position. Keep your knees bent, back straight, and feet shoulder-width apart. You should know how to do sumo squats for this step.
3. Using your hands as anchors, jump while thrusting your legs backward.
4. Land on the floor in a plank position by being on your hands and toes.
5. Jump your feet back towards your hands.
6. Now, jump into the air and stretch your arms above your head.
7. Land in the initial standing position.
8. This is one rep. You can repeat the exercise as many times as you can.

Learn How To Do Burpees Correctly by Cult Fit