People love doing burpees, but most don’t. I have seen people doing them with pressure, trying to find alternatives, or doing them in an idle state.

Burpees are a no-brainer yet the most effective and challenging activity compared to other fat-burning exercises.

Doing burpees with proper form is the key to fat loss. There is no doubt that burpees are an effective, high-intensity full-body exercise that increases blood circulation and cuts down multiple calories.

Performing several burpees in one go is the most powerful way to train multiple muscles.

  1. Shoulder
  2. Chest
  3. Triceps
  4. Butt
  5. Inner thigh
  6. Quads

Burpees help build muscles, strength, and endurance, while also spiking your heart rate to burn more calories.

Benefits of Burpees

Build you Stronger

Make you stronger - Benefits of burpees

Burpees are a total body workout that works on the shoulders, chest, triceps, butt, inner thighs, and quads. This one exercise builds multiple muscles, making you stronger.

Read More: V Cut Ab Workout

Promote Cardiovascular Health

Healthy heart - Benefits of burpees

High-intensity training exercises like burpees are good for the heart and lungs, as just a few repetitions of this exercise can take your heart rate to another level. Burpees are a quick and easy way to keep the heart and lungs functioning well for a short period of time and promote a healthy cardiovascular system.

Burns Calories Like Machine

Burns calories - Benefits of burpees

One of the major benefits of burpees is Burpees work for six or more muscles simultaneously and burn calories like no other workout in no time. High-intensity training requires more muscle to complete a movement, leading to significant calorie burning and weight loss.

Related Read: Upper Fat Loss Workout

No Equipment Needed

No equipment needed - Benefits of burpees

A high-intensity workout like a burpee doesn’t require any equipment unless you’re at an advanced level. However, even a basic burpee is a super challenging exercise without any equipment. Burpees can be done on the terrace, in the park, at the gym, and so on.

How to do Burpees Exercise?

Benefits of burpees

Burpee is a single-movement exercise, but it can be split into parts.

  • Begin by standing with your feet shoulder-width apart and your arms down by your sides.
  • Bend down and place your hands on the floor, now your hands are parallel to your legs.
  • Place your hands on the floor and make a movement with your legs to kick behind them, so you’re in a plank position.
  • Now, your body weight is in your palm and toe.
  • Perform a single push-up.
  • Now, after finishing one push-up, jump back onto your feet as if you are performing squats.
  • After that, perform a quick jump and reach your arms up over your head.
  • After performing a jump, land back where you began.
  • Now, perform these multiple movements about 12 times and do four sets.

Also Read: Exercise For Bigger Back

Variations of burpees

Variations of burpees are quite interring, engaging, and as well as sweat-drenching. There are ample alternatives to do.

Pushup burpee

This type of burpee starts and ends like a regular burpee, but the middle of the exercise is a bit different; when you are in a plank position, you do a pushup and return to the standard burpee.

Side burpee

  1. Start in a standing position with your feet hip-width apart.
  2. Jump your feet back into a plank position and lower your body to the ground.
  3. Shoot both legs diagonally to the right, then fall both legs inside of your body like a low squat position.
  4. Jump straight up and lift your hands overhead.

Box Jump Burpee

Just like a basic burpee, follow all the steps in the same manner. However, instead of jumping in the air, make sure to hop onto the box in front of you. Then, step down from the box to the starting position.

Also Read: Easy Ab Workouts For Beginners

Mountain climber + Tuck jump burpee

Perform a regular burpee, but when you reach the plank position, do a quick mountain climber instead. To do this, bring one knee close to your chest while the other one is extended, and repeat this four times. After doing the mountain climber exercise, perform a quick jump and lift your hands in the air, then return to the starting position.

Superman burpee

Follow all the steps of a basic burpee, but instead of doing a plank and push-up, you must lay down on your chest and shoot your hands straight in front of your shoulders.

These are the variations you can go with; try one of these variations for maximum fat burning and muscle and strength building.

If you don’t want to do a burpee or its alternative, there are plenty of high-intensity exercises that can help you burn calories, such as mountain climbers, jumping jacks, planks, and other variations.

Safety and Precaution – Benefits of burpees

Doing burpees with proper form is the central part of it, as it allows you to reap more benefits and avoid unnecessary injuries. Try to perform it safely.

  • At first, start slowly doing burpees for a few repetitions, skipping the jump part if needed. Make sure to focus on accuracy rather than counting repetitions. The more accurate you are with this movement, the less chance of getting injured.
  • Make sure to engage your core and hips during every repetition, especially during the plank and pushup sections.
  • Try to do 8-10 repetitions or fewer in one go, then rest for 30 seconds and go for another.

Common Mistake to avoid while doing the burpees 

  1. Not doing Warm-up/ stretching
  2. Directly go with an advanced variation
  3. Not learning the proper form
  4. Land on heels
  5. Poor arm landing
  6. Performing with low intensity or performing with advanced intensity

Summary – Benefits of Burpees

Burpees are a high-intensity activity that comes with various health benefits. The best part of burpees is that they are accessible and can be done anywhere, such as at home, on a terrace, in a park, or even in a gym, without needing a gym membership.

It is imperative to learn the basic burpees before attempting an advanced burpee activity.

The benefits of Burpees are known for building strength, improving stamina, and increasing cardiovascular fitness, making them super-strength validators.

You will eventually realize the benefits of burpees after you get into the habit.

It is crucial to check one’s medical condition before attempting such as back pain, and neck pain.

Thank You


Fitness Blogger | Fitness Trainer | Weight Loss Nutritionist

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