How to Do a Burpee the Right Way

The benefits are obvious.:

Therefore, you lose weight much faster doing burpees with proper form because of performing usual exercises or starving yourself with exhausting diets. Due to burpees exercise you work out your whole body and spend a lot of energy.

How to do perfect burpees the right way

Burpee exercise is a great way to lose weight! Even when you perform just one exercise, the excess weight will disappear instantly.

Due to the intensity of classes, you greatly accelerate your metabolism. Performing burpee, you can have a toned and beautiful body and improve your health.

Thanks to the burpee you burn calories immediately.

So, you should make the number of repetitions at least up to 10 per minute. If you perform burpee correctly, ten burpees are equated to 30 seconds of cycling.

Complex for a beginner:

Four approaches for 2 minutes (1-minute rest between approaches).

Complex for experienced people:

Six approaches for 3 minutes (1-minute rest between approaches).

Breathing while doing burpees

For many athletes, the main difficulty is breathing during burpee. After all, it is not a secret that at the beginning it is most difficult to do this exercise precisely because you lost your breath.

How to be in this situation? How to breathe with burpee to perform it most effectively for the body?

How many times you need to do burpee depends on the task that you set for yourself?

If it is part of a complex, then one is enough. If you decide to devote training only to this exercise, then do more times. On average, for one approach for a beginner, it is nice to do 40-50 times. But for an already experienced athlete, it is desirable to do 90-100 times.

The average pace for a burpee to workout is at least seven times per minute.

Tips for a proper way to do burpees

As well as before any other workout, we recommend carefully to prevent possible injury. And in our case, you immediately involve several groups of muscles that need to be in tune.

Correct breathing. If you lose your right breath, you will not be able to continue the performance of burpee intensely.

To accelerate metabolism, we recommend exercising in the morning.

How many calories do burpees burn?

Many people are looking for the most effective ways to lose weight. And they are interested in the question of how many calories does burpee burn.

Let’s analyze what kind of calorie consumption during the occupation of burpee in comparison with other types of activities based on different weight categories.

Exercises	90 kg	80 kg	70 kg	60 kg	50 kg
Walking up to 4 km / h	167	150	132	113	97
Fast walking 6 km / h	276	247	218	187	160
Running 8 km / h	595	535	479	422	362
Jumping rope	695	617	540	463	386
Burpee (from 7 per minute)	1201	1080	972	880	775

We took the calculation from the following calorie consumption per 1 burpee = 2.8 at a rate of 7 exercises per minute. So, if you follow this pace, then the average calorie burning rate during burpee will be 1200 kcal/hour (with a weight of 90kg).

Test 100 Burpee

With this exercise, you can quickly check your physical fitness by passing the so-called 100 burpy tests. The essence of the test is to reduce to the implementation of 100 full-fledged classic burpy for the minimum time.

It may seem simple, but after the first 35, you will understand that even to finish this test is not an easy task. If you have done it in less than 15 minutes, you are in good shape.

Why are burpees good for you?

Burpee exercise effectively strengthens all muscle groups and burns fat. In these kinds of training, you use your weight as a burden.

You can perform burpee anywhere, even in the smallest apartment or in a hotel room on a business trip. Exercises do not require much time and money. But as a result, you will have an amazing sports figure.

Muscles worked by burpees

There is one of the most common questions about the burpee? What muscles work? The answer is simple: almost everything! Burpee is an exercise involving the whole body.

Burpee involves main muscle groups: pectoral, spinal, buttocks. Also, it involves torso muscles; shoulder; arm muscles that are most intensely affected.

You load almost all parts of the body directly and simultaneously.

That is why burpee is so tricky, but at the same time, very useful! Taking into account the muscle groups that you involve, burpee exercises are no less valuable for women than for men. They help to strengthen the most “problematic” parts of the body – thighs (buttocks), chest, and arms.

A bit of history

The burpee exercise was invented in 1939 by the physiologist Royal Burpey.

He wanted to check the level of physical fitness of ordinary people. Initially, there were only four exercises (squatting, moving to the bar, pulling up legs and lifting). But after a few years, World War II began, and American sergeants conducted a physical training test for recruits, adding push-ups and jumps to clapping to the standard complex.

So, there were six movements. And there are these forms that we know the classic Burpy exercise. According to regulations, it was required to do 41 times per minute to recognize excellent shape. And less than 27 was considered a terrible indicator.

Lose weight doing burpees with proper form

Scientists conducted a study of how many calories the burpee exercise burns. And they found that it is much more effective than others:

Many fitness trainers recommend exactly burpee for weight loss. In just 10 minutes of training, you burn about 100 calories.

Burpee workout plan

To see progress and not overload the body, create your training program. How much to do, everyone decides on his own, depending on their capabilities. Try to make one approach, and estimate how much you can do in a minute.

Experienced athletes recommend just such a breathing mode. Watching for proper breathing is essential because strained muscles will need oxygen and blood flow. Do not hold your breath and do not stray.

Try to do burpee several times without effort, slowly, to remember when to inhale and exhale.

Home burpee workout plan

But seriously, let’s look at how a burpee training program for weight loss and endurance development at home can look like. It is suitable for both women and men. After having a warm-up, try doing four burpees per minute for 10 minutes.

Do not go beyond this intensity zone without proper preparation.

Burpee for slimming and development of endurance for trained people

If you regularly perform endurance exercises try performing the Tabata using burpee. Tabata is the same interval training performed at a pace – 20 seconds of work with maximum intensity / 10 seconds of rest.

So, do eight rounds in a row for 30 seconds. It will take you 4 min. After having a rest for 4 minutes, you can repeat it 1-2 times.

You do not need to go to a gym or have expensive equipment or a lot of free time. All that you need is your desire to be fit.

Burpee routine for girls

The burpee technique for girls and woman is similar to the method for beginners. Because it excludes some complex movements. So, it can be a classic burpee or more complicated but with less weight.

Also, make sure that you do the individual elements right. Speed up the pace and the number of repetitions.

If you think that you are not ready for push-ups, do not do them. In the beginning, it is enough to imitate. It is important not to bend your back, shoulder blades, try to pull back. Keep your elbows slightly apart. Also, your head is a direct extension of the body.

From the push-ups, jump over to the sitting, still, observing the straight position of the back. Then straighten and rise. Also, you can jump to make the lesson dynamic, or stand up.

The number of training days is unlimited, but not less than three times a week.

If you do training, taking into account all the recommendations and forgetting about self-pity, then after the first week you can get the first result. In just one month of training, burpee will help to get rid of 5-8 kg of excess weight.

The result will significantly increase if you set some restrictions in your diet. So, you should not consume alcohol, wheat flour products, sweets.

Records & experiments

At the moment there are two world records for a burpee.

Experiment 1

Scientists from the Canadian University of Queens (Queens University) conducted a test experiment in which 22 girls of student age participated. The girls performed four workouts a week for four weeks.

As a result, both groups improved their level of aerobic physical training equally – by 7-8%. So, for 4 minutes, the burpee worked the same way as 30 minutes of cardio.

But only the girls who were doing a burpee, increased their level of muscular endurance in such exercises as pushing, lifting the legs, lifting the body and lying down.

Therefore, Canadian scientists have concluded that the only 4-minute exercise with the burpee exercise gives at least the same result as long, slow and boring cardio.

Another experiment

But there is another study. It compared the burpee with high-intensity interval cardio on a stationary exercise bike.

11 people participated in the experiment (8 men and three women), who performed two types of training sessions:

The results again showed equal effectiveness. So, the burpee worked the same way as the traditional “sprints” on the bicycle.

Therefore, you can achieve excellent results in burning fats and improve your physical form without any equipment. You need to perform within a few minutes only one single exercise, which requires only the floor.

Burpee replacement

If you hate burpee, you might like his alternative – squatting with a jerk. It is an exercise similar to burpee, but without pushing up and jumping at the end. Since it simplifies the task a little, you can move faster and increase your pulse. As a bonus to the whole exercise, you tighten the press correctly.

Different kinds of burpees

If you have already mastered the classic burpee technique, you should try some more complicated method. Performing them, you can get even more efficiency in a short time.

Classic burpee

Classic burpee is one of that you are obliged to know how to perform. It is the first version of the exercise that you need to master. To perform it, become straight with feet shoulder-width apart. Then, being that position, squat and put hands on the floor.

After that, in a jump, move legs back and become in the bar. Later, do a push-up and then doing a backward jump move your legs towards the arms. But do not forget to keep your body straight. And you should complete the jump with a clap overhead.

The climber technique of burpee

Such a method is almost the same as the classic one. But there is one significant addition here. When you have done the bar, one leg in the jump approaches the chest. Then swap the legs in the jump. And only after that you need to get back in the bar and do push-ups.

Burpee with jumping on a height

Use a chair or a bench as a height. Also, you should place the bench against the wall for stability. Besides, you need to put the bench approximately one step away from you. So, when you jump from the squat position, do it onto the bench. And the higher is height, the harder to jump and the better result you get.

Burpee push ups

Performing the exercise, place the hands not on the floor, but the bench. Do the push-ups with emphasis on the legs and the bench. And you complete the exercises jumping on a height.

Burpee hand shifting

To adopt the position of the bar, does not jump with the feet back. Instead of that do several steps with the hands forward. After pushing the arm backward, approach the legs to return to the squat.

Burpee with dumbbells

To perform this technique, you only need to add to the classic version a standing dumbbell bench press. Also, always keep the dumbbells in the hands. And after final jumping, rise hands with the dumbbells upwards. After that, return to the starting position.

Burpee with plyometrics

In this version, you need to replace push-up with a plyometric element. Then in the position of the bar, you need to tighten the muscles of the core and make a high jump.

Different types of burpees

2. Easy

You must perform such type of burpee the same way. But there is no push-up.

3. Simplified

Performing this type eliminates push-up and final jump up.

Choose the type of exercise based on your fitness program. It is better to start with a lighter option. So, after a workout, you do not have to suffer for several days with muscle pain. Do burpee as much as you can. Gradually add the number of repetitions. You will be pleasantly surprised at how quickly you can increase the number of times.

Different burpees

Suppose you had done a few simple burpees and you want something else, something more interesting. No problem. Here are some options for burpee There are several ways to diversify and enhance burpee exercise

Execute an exercise as quickly as possible. But the maximum level of training complexity is recommended only for professionals.

1. Burpees with stretchers

Pull-ups on the horizontal bar are one of those exercises most athletes hate. Do you love to CrossFit and hate pull-ups? Make a combination of burpee tightening. After it, you will immediately fall in love with each exercise individually.

Performance technique:

First, make a standard burpee. But instead of a boring standard jump with a clap over your head, jump on the horizontal bar and pull up once.

2. Burpees with touching a crossbar

People invented such type of burpee not to let athlete cheat while doing an exercise. So, instead of a clap, you need to touch the crossbar with your fingers. And if you are not so tall, then you have to work hard.

3. Burpee and a rowing machine

The performance of such exercises is pure. Perform the standard burpee next to the rowing machine. And instead of bothering everyone with the clap over your head, merely jump over simulator. Repeat the same thing on the other side of the concept.

And you cannot avoid something in doing such type of exercises. When you do classic technique and make a jump, you tear off your legs to a maximum of two millimeters. So, you do not suffer. But performing this technique, you must jump pretty high. So, it means you will work more efficiently and harder. Good luck!

4. Burpee through the rod

There are a lot of profits in this technique. For example, you can combine burpees with trasters or other weight-lifting exercises. But the most important thing is that you have the opportunity to terrify the public by rolling the heavy barbell on the floor.

5. Burpees with pistols

Many people are kidding about this technique: “Iron way to kill legs!”

7. Burpee through box

Perform burpee: jump on the box and get off it from the other side in any way convenient for you. It will be counted as one repetition. Also, it is not necessary to fully straightened on the box. So, it will not be so hard for you.

8. Burpees with additional pleasures

To prepare for the performance, take two dumbbells of lightweight.

So, as you see, burpee in CrossFit is not only an ideal way to lose weight. Also, it is a lot of fun.

Burpee variations with weights

To enhance the training of individual muscle groups, athletes use additional equipment. There is a weighted vest, dumbbells, weights, medball, weights on the arms and legs.

Fighters of mixed martial arts use “burpee” in the training process, including them in the “shadow battle” to simulate protection from going to the legs. Also “burpee” is an excellent alternative to running, they save time.