Burpees are one of the most popular and effective exercises for full body conditioning and fat loss. They require no equipment and can be done anywhere, making them a great choice for those who are short on time and money.
Benefits Of Burpees
If you’ve been working out for any amount of time, you’ve likely heard of the burpee. It’s a go-to exercise among trainers and athletes alike, as it offers a variety of benefits to those who incorporate it into their workout routine. Whether you’re just starting out on your fitness journey or are an experienced athlete, you may be interested to learn about the benefits of burpees and why you should include them in your workout routine.
Burpees are an incredibly effective exercise that require minimal equipment and time to perform. They’re a full body exercise, which means they work all muscle groups, from the arms to the core, legs, and back. The beauty of a burpee is that it can be modified to fit any fitness level. For beginners, a basic burpee may include a simple squat and then a jump, while more advanced athletes can add a push-up, tuck jump, or a more challenging variation to increase the intensity.
One of the most important benefits of burpees is that they are a great cardio exercise. This means that they get your heart rate up and make you use the energy stored in your body’s cells to power you through your workout. As a result, burpees can improve your cardiovascular health and endurance, helping you feel more energized and better able to handle more challenging workouts.
Burpees can also help you build strength and muscle. By performing a full body exercise like a burpee, you’re able to target multiple muscle groups at once, allowing you to get more bang for your buck in terms of strength training. Burpees can also help to work your core muscles, which are important for stability and balance. By strengthening your core, you’ll be able to perform more challenging exercises with better form.
In addition to helping you build strength and muscle, burpees can also help you burn calories and fat. Because they’re a high intensity exercise, they can help to raise your metabolism, which can assist in your weight loss journey. Additionally, by burning off excess calories, you’ll be able to create a calorie deficit, which is key to losing weight and keeping it off.
Burpees are also a great way to increase your agility and coordination. Because you’re changing positions quickly and efficiently, you’re able to hone your balance, coordination, and reaction time. This can help you in all aspects of your life, from sports to everyday activities.
How To Do Burpees Correctly
It is important to know how to do burpees correctly in order to get the most out of your workout and avoid potential injury.
First, start with your feet hip-width apart and your arms relaxed at your sides. Then, bend down to put your hands on the ground in front of you. Make sure your feet stay hip-width apart as you bend down. From here, you’ll jump your feet back so that you’re in a plank position. Your hands should stay beneath your shoulders, and your core should be engaged.
Next, lower your chest and legs to the ground. Make sure your feet stay together and your elbows stay close to your body. Push back up to the plank position and then jump your feet back up to your hands. As you come up, make sure to jump up into the air and clap your hands above your head. This will help you to increase your heart rate and add an extra challenge to the burpee.
To finish the burpee, stand up straight and reach your arms up towards the sky. Make sure your back is straight and your core is engaged.
When performing burpees, it’s important to focus on proper form and technique. Make sure to keep your back straight, your feet hip-width apart, and your core engaged throughout the entire movement. If you’re feeling any pain or discomfort, stop and rest or modify the burpee to a lower intensity.
It’s also important to maintain good breathing while doing burpees. You should exhale as you lower your chest and legs to the ground and inhale as you come back up. This will ensure that you’re getting enough oxygen to your muscles and will help you to maintain good form.
Finally, make sure to stretch after doing burpees. This will help your body to recover after the intense exercise and help to prevent injury.
By following these tips, you can make sure that you’re doing burpees correctly and safely. Burpees are a great way to get your heart rate up and work many different muscle groups at once, but it’s important to make sure you’re doing them correctly in order to get the most out of your workout and avoid potential injury.
Clinical Trials on Burpees
In recent years, some clinical trials have been conducted to better understand the physiological and psychological effects of performing burpees.
The first study was published in 2018 in the Journal of Strength and Conditioning Research. This study looked at the effects of burpees on aerobic capacity, body composition, and muscle strength. The participants in the study were 18 healthy adults who performed five sets of 15 burpees three times a week for eight weeks. The results showed a significant increase in aerobic capacity, significant reductions in body fat percentage, and significant increases in muscle strength.
The second study was published in 2020 in the Journal of Sports Medicine and Physical Fitness. This study aimed to assess the effects of burpees on muscular endurance, flexibility, and balance. The study included 15 healthy adults who performed three sets of 20 burpees three times a week for eight weeks. The results showed a significant increase in muscular endurance, flexibility, and balance.
The third study was published in 2021 in the Journal of Sports Medicine and Physical Fitness. This study looked at the effects of burpees on cardiorespiratory fitness and body composition. The participants in the study were 15 healthy adults who performed five sets of 20 burpees three times a week for eight weeks. The results showed a significant increase in cardiorespiratory fitness and a significant reduction in body fat percentage.
The fourth study was published in 2021 in the Journal of Strength and Conditioning Research. This study aimed to assess the effects of burpees on muscular strength, power, and agility. The study included 16 healthy adults who performed five sets of 20 burpees three times a week for eight weeks. The results showed a significant increase in muscular strength, power, and agility.