It’s the exercise everyone loves to hate. Burpees are a simple, straightforward movement. Drop down to the ground in a pushup position, chest and thighs to the floor. Get back up to a standing position in the most efficient, fastest way possible. Jump a few inches in the air with your arms over your head. Repeat. Nothing flashy, nothing complicated. So why all the hate? In our opinion, burpees have been given an unjust reputation. The benefits far outweigh the discomforts. Here are 5 reasons we should learn to love the burpee.
1-The burpee is simple.
No bars, no weights (unless you wanted to wear a weighted vest…yikes), you can carry the burpee with you wherever you go. The burpee is built on straightforward movement standards that a massive range of people can do, and its simple to scale for those who don’t have it yet. Exercise in its purest form.
2-Burpees ARE functional fitness.
Can you think of a major muscle group that isn’t utilized in the execution of a burpee? Your arms, chest, quads, glutes, hamstrings and abs will all be called into action with every rep, and after a few of the suckers you’re body is going to start feeling like lead. Given that you are required to use your entire body weight to hit a burpee, the movement can be defined as a high-load, high-rep (if programmed as such) exercise. Which is great news, because research has shown that high-rep and high-load exercises are effective at increasing muscular endurance.
3-Burpees will boost your anaerobic capacity.
Anaerobic is a word coming from the Greek word “αναερόβιος” which literally means living without air. Sound familiar? Anaerobic exercises are high intensity, short duration (1-2 minutes)-think of a 100m sprint. Now, if you are attacking your burpees with high intensity (easier said than done, we know), you will not only reap the benefits through muscular endurance (as mentioned above), but your lung capacity, heart health and ability to work faster/harder in a shorter amount of time will be significantly increased.
4-Burpees are great for weight loss.
As has been mentioned numerous times, burpees are a full-body exercise, intense exercise that shoots your heart rate up, resulting in large caloric expenditure. In fact, burpees burn up to 50% more fat than conventional strength training, and better yet, they will increase your metabolism for the rest of the day, long after you’ve finished throwing up from them.
5-Burpees are versatile, and they make you think.
You can combine them in with any workout that needs another piece of equipment. Any.
Lastly, the burpee really does make you think. In the midst of the lung-burning, acid-building, vomit-inducing burpee workout, your mind tends to wonder and ask yourself just why exactly you are putting yourself through such misery. When you finally finish, and get that post-workout elation 30 minutes later, you have your answer. Over time, when you see the results in your performance and in your appearance, you’ll know for sure.
And, like us, at Get Fit Now Fitness Studio, you may just come to love the burpee.
To get the most from burpees, you need to do them correctly. Here is Emily, demonstrating how to do the perfect burpee:
1. Start by standing up straight, arms to the side.
2. Squat down as low as you can.
3. Jump into a push up position. (You now have the option to go all the way down into a full pushup or you may just bounce back into the squat position)
4. Jump back into the squat position.
5. Lastly, jump all the way up, with arms up over you head.
There you have it, the ever dreaded burpee! It may seem like a tough exercise to do, but once you get going, you will be glad you did, for your health, calorie burn, and all over toning. Ready. Set. Go!
Ever wanted to know how long it would take to burn off the following? This is why you need to choose what you eat wisely!
Let’s say that for one minute of basic burpees done correctly (most people do between 10 and 20), it burns an average of 10 calories. check out the stats below. they’re not meant to make you cringe but are just good to keep in the back of your mind if you’re trying to watch your weight!
- Cheeseburger: (420 calories): 42 minutes and 20 seconds of burpees
- Medium-sized McDonald’s French fries: (380 calories): 38 minutes of burpees
- Grilled Cheese: (580 calories): 58 minutes of burpees1/2 cup of vanilla ice cream (230 calories): 23 minutes of burpees
- Red velvet cupcake: (230 calories): 50 minutes of burpees
- 5 ounce glass of red wine; (115 calories): 11 minutes and 30 seconds of burpees12 ounce bottle of beer (150 calories): 15 minutes of burpees
- Slice of pepperoni pizza: (298 calories): 30 minutes of burpees
- 12 ounce can of Coca-Cola: (143 calories): 14 minutes and 20 seconds of burpees
So, there you have it! Hope this information was helpful and you will learn to love the burpee!
Committed to your success,
The GetFitNow Team