The burpee is one of the ultimate full body exercises that in just one simple movement can test both your aerobic and strength capacities. Listed below are a few more details on the benefits of the burpee:
Strength: The burpee is an exercise that requires the full body. With each repetition you will work your abs, hamstrings, thighs, front deltoids, chest and arms.
Fat Burning: Because the burpee is so intense and requires your full body it is one of the best exercises to burn fat. Studies have shown that high intensity exercises like the burpee, can burn up to 50% more fat than conventional strength training exercises. Studies have also shown it can speed up your metabolism, which will help you to burn more calories throughout your day.
Conditioning: The burpee is an effective exercise for developing your endurance and conditioning. Burpees get your heart pumping, your lungs burning and your breath running away. Burpees do this all within a short space of time, so there is no need to put away an hour for a long run if you are short on time.
Free: There are no fancy pieces of equipment, no gym memberships or classes required to perform the burpee. All you need is a place and your body. You can do burpees anywhere e.g whilst on your long run to break up the boredom, in the hotel room or even in the T.V. Ads whilst waiting for your favorite show to return.
Burpee Workouts: Because Burpees are an intense exercise you can make the workout effective in a short amount of time. Here are few examples of some Burpee workouts to get your started:
Do the difficult things while they are easy and do the great things while they are small. A journey of a thousand miles must begin with a single step.
10 Jump Squats
10 In Outs
10 Push ups
Intermediate to Advanced Workout:
1 round for time
10 Burpees without pushup
10 Single Leg Burpees
10 Competition Burpees
10 Twisted Pushup Pistol Squat Burpees
10 Double Tuck Jump Burpees
10 Jump Jack Pushup Burpee
10 Dynamic Core Burpees
10 Rollback Pistol Squat Burpees
10 Side Burpees
10 Deconstructed Burpees
100 Double High Knees
100 Burpee Challenge:
Very simple and intense. Just do one set of 100 Burpees as fast as you can. My best time so far was 5 minutes and 38 seconds.
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