The basic movement is performed in four steps and known as “four-count burpee”
Step 1 – Begin in a standing position
Step 2 – Stand straight, then drop into a squat position with your hands in front of you on the ground (count 1)
Step 3 – Kick your feet back into a push-up position and drop your chest to the floor, while keeping your arms extended (count 2)
Step 4 – Bow your chest up as you return your feet back to the squat position as fast as you can (count 3)
Step 5 – Jump up into the air from the squat position, as high as you can (count 4)
Burpees work your entire body.
They are a full body exercise used in strength training and as an aerobic exercise. Just one seemingly simple movement challenges the muscle in your chest, arms, thighs, hamstrings, and abs. And because you`re using your full body when doing burpees, it`s one of the exercises to burn fat. By doing them every day you can make your body a fat burning machine. Studies and researches show that high exercises like burpees burn up 50% more fat than classic exercising
You can do burpees anywhere and you can add them to almost any workout. If you don’t like the slow running or other monotonous forms of exercising, you should do burpees, they are fast, dynamic and never boring. You can also mix things up. There are tons of variations.
Dumbbell burpees: Hold a pair of dumbbells in hand while performing burpees. All of the movements are the same, except your arms remain by your sides, with the dumbbells in hand.
Medicine Ball Burpees: You can perform a traditional Burpee while holding a medicine ball. Grasp the medicine ball during the jump portion of the burpee. Extend your arms overhead, with the medicine ball in hand.
They make you stronger. With every rep, you work your arms, chest, quads, glutes, hamstrings and core muscles.
Burpees are good for conditioning. It`s no coincidence why burpees are embraced in the hardest of workout (like Cross Fit). Start incorporating some burpee routines into your current workouts and work on doing more in less time every week. It’s the best way to improve your conditioning and shed the fat.