If we had to do a list of the most hated exercises one of the first positions would be occupied, without a doubt, the burpee. But it happens that, as in my case, one can perfectly reach the conclusion that it is a necessary ‘evil’. And it is a very complete way to work the main muscle groups of the body.
Burpees are a calisthenic exercise, that is, they use the own body weight as resistance so, in its classic version, the use of any type of equipment is not necessary and it can be done anywhere.
Fundamental benefits of the burpee
Furthermore, it is a versatile exercise, a mix between a push-up and a jump squatwhich is highly effective if your goal is to develop strength and endurance, while burning calories and improving your cardiovascular fitness.
In fact, a standard burpee exercise strengthens the muscles of the legs, hips, glutes, abdomen, arms, chest and shoulders, while it allows you to burn, in the case of a 70 kilo person, about 250 calories in just 20 minutes as long as, yes, you manage to do around 20 burpees per minute. Which, on the other hand, can be a real challenge.
However, the burpee usually be part of exercise routines associated with high-intensity interval training (HIIT), so it is not necessary to consider completing the 400 that would allow you to spend that amount of calories in less than half an hour.
In any case, beyond being an excellent exercise to work muscles, burn calories and eliminate fat to lose weight, including it in your exercise routine can help you gain many other benefits. cardiovascular benefitssuch as reducing the risk of heart disease or reducing cholesterol and blood pressure levels.
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How to do a burpee correctly
Now, how to do a burpee can be quite a challenge. The easiest way to describe a burpee is, as we’ve discussed, to think of it as a push-up followed by a squat jump. And both exercises have their particularities so it is convenient know the technique well so that the burpee becomes a safe and effective exercise. In any case, take note:
- Get into a squat position with your knees bent, your back straight, and your feet shoulder-width apart.
- Lower your hands to the floor in front of you so that they are just inside your feet.
- With your weight on your hands, push your feet back to stand on your hands and toes in a push-up position.
- Keeping your body straight from head to heels, do a push-up. Remember that you should not sink your back or raise your buttocks.
- Jump your feet back to the starting position.
- Stand up and raise your arms above your head.
- Jump quickly to land where you started.
- As soon as you land with your knees bent, squat down and do another rep.
How to reduce the difficulty of the burpee (or increase it)
If you find the classic burpee too demanding at first, you can make some adjustments to lower the intensity, such as eliminating bending from the equation or even jumping in case you do not have enough strength at the chest and shoulders level or want to avoid impact on the knees.
Of course, in the same way that there are ways to make the burpee into something less hateful, there are also There are strategies to make it even more devastating. such as doing a box jump, jumping forward, using a bosu, using dumbbells or running in place before doing the burpee.
How to do burpees safely
Like any exercise, burpees are only effective if performed safely and the risk of injury is minimized. If you have the slightest doubt about the technique Consult a personal trainer and do the same with your doctor if you are starting or intend to incorporate it into any high-intensity routine. It may not be the most convenient depending on your circumstances and previous history.
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In any case, if everything is in order, start slowly and do only a few repetitions at first. Once you get used to the movement and can do it easily without problem, try adding more repetitions, until complete 8-10 in a series. And make sure you’ve mastered the basic components of the exercise before adding elements that raise the level of demand.
Burpees can be exhausting, which is why they command so much respect. But precisely what makes them exhausting and challenging is what also makes them a very effective exercise that can help build strength, endurance, and cardiovascular fitness. They are obnoxiously necessary.
Álvaro Piqueras is a sports expert and in the last five years he has specialized in fitness, nutrition and other health topics. Try to stay up to date with new research and trends in the fields you master to be able to rigorously share the training routine that can inspire a change in your habits, the properties of the foods that should be part of your diet or scientific findings that can improve the physical and mental well-being of people like you.
He began his career in local and regional media in the land of Don Quixote, specifically in Albacete. From there he made the leap to national media after an enriching time at a wonderful independent advertising agency named after a Beatles song (GettingBetter), although he always kept his journalistic vocation intact.
Hence, he pursued his dream of working for one of the main publishing groups in the country such as Prisa, Vocento and now also Hearst. Perhaps you have read him in the digital version of Diario As, addressing countless topics, or in ABC and other newspapers and magazines of the group, preparing branded content reports for large brands, multinationals and institutions. And if you haven’t had the chance, now is the time to do it at Men’s Health and Runner’s World.
As it could not be otherwise, he confesses to being a lover of sports and from a very young age he has tried disciplines as diverse as athletics, football, basketball, tennis, cycling or swimming. Sometimes he is feeling the adrenaline of the competition, and other times he is simply enjoying the benefits of physical activity. He has now taken up functional exercises and boxing because he is certain that the bag is incapable of hitting him back.
Graduated in Advertising and Public Relations from the University of Alicante, he also has specific training in social media management and direction, strategic planning and graphic design. Lately he has delved into the universe of generative artificial intelligence applied to journalism, but he swears and perjures that he does not use it professionally because, among other considerations, he continues to enjoy every word he writes after 20 years of experience in the communication sector.