Burpees Benefits You Should Know About


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Our Summary And Answer:


Burpees have many benefits that you should be aware of. They are a time-efficient exercise that can improve your endurance, balance, agility, explosiveness, focus, and cardiovascular health. Burpees can also help prevent injuries. If you want to improve your fitness level, these are great exercises to start with. They are challenging and provide a great workout for your entire body. As you improve your skills, you will be able to do more reps and sets in a row without taking a break.


The burpee is one of the most dreaded exercises in fitness. What if I told you that it could benefit your health? Yes, this exercise has many benefits and shouldn’t be skipped over!

It may seem like just jumping straight down into a push-up position, but there are so many variations of the burpees to help improve different aspects of fitness. If you want to lose weight or burn calories, try adding some weights or wearing an ankle weight on each leg for resistance.


If you want to gain muscle mass or tone up, do traditional Burpees with a full range of motion for 20 reps 3 times per week with no additional equipment needed. No matter what your goal is, doing Burpees will help achieve it! In this article, we will discuss the many benefits of the Burpee, how to do a Burpee correctly, and different variations you can try to target different areas of fitness.


What Are Burpees?

Burpees are one of the most well-known exercises. Sometimes they are called ‘Crazy Burpees’ because of the many variations you can do with them. A Burpee consists of a full Squat, then extending into a Push-Up position, then standing up straight. You then jump with both feet and clap your hands before descending back into a squat.


Are Burpees an Important Exercise?

Burpees are important because they target multiple areas of fitness. They are a full-body exercise that works the legs, glutes, shoulders, chest, and triceps. Burpees also help to improve aerobic and anaerobic capacity, burn calories and fat, and increase strength.


How Many Calories Can You Burn Doing Burpees?

There are many different ways to do Burpees, so it is hard to say how many calories you would burn doing them. If you were to wear an ankle weight on each leg and do 20 reps of traditional Burpees, you could burn around 50-60 calories. This number will increase depending on the height, weight, and speed at which you do the Burpees.


Burpees Benefits

Now that you know what Burpees are and how many calories you can burn doing them, I’ll discuss some of the other benefits.


#1 - You will build strength:

Burpees work almost every muscle in your body and help improve cardiovascular and muscular fitness. The more you do this exercise, the stronger and more conditioned your muscles to become which leads to better performance in other exercises and activities.


#2 - You will burn calories and lose weight:

Burpees are a high-intensity exercise, so you will burn more calories than if you were to do lower-intensity exercises like walking or jogging. In just 10 minutes, you can burn around 100-120 calories doing Burpees. If you were to do this for 30 minutes, you could burn close to 500-600 calories! That’s like running 5 miles!


#3 - You will improve your mental health:

Burpees are a full-body exercise that forces your muscles to work all at once. When you finish an intense workout, your body releases endorphins which make you feel good. It’s almost like a natural high!


#4 - You will improve your flexibility:

Almost every muscle in the body is worked when doing Burpees. By incorporating this exercise into your routine, you are also increasing your range of motion and improving your flexibility.


#5 - You can do them anywhere:

Burpees do not require any equipment so you can do them anywhere, anytime. This is a great exercise to do when you are short on time or don’t have access to a gym. You can do them at home, in a hotel room, outside on the street or in a park. No excuses!


#6 - They are a full-body exercise:

Burpees incorporate multiple muscle groups and movements. This is what makes them such a great exercise to improve your fitness level faster. That being said, it’s important to know how to do a Burpee correctly so that you don’t risk injury or overuse certain muscles.


#7 - You can increase the intensity:

If you want to make Burpees more challenging, there are many ways to do so. You can add an ankle weight, use a heavier weight for the Push-Up, or do them faster. As your fitness level improves, you can continue to increase the intensity of this exercise to continue seeing results.


#8 - They are challenging but rewarding:

The reason why Burpees are so effective is that they are difficult. You can’t argue that if it were easy, everyone would be doing them! However, the more you do this exercise, the better your overall fitness will become. Your physical and mental strength will increase. With enough determination, you will be able to do Burpees with proper form and technique.


#9 - You can track your progress:

One of the best ways to see improvement in your fitness level is to track your progress. Burpees are a great exercise to do this with because you can measure how many reps you can do, how long it takes you to do them, and how many calories you burn. This will help keep you motivated and push you to achieve even more.


#10 - They are fun:

Although Burpees can be challenging, they are also a lot of fun. Once you get the hang of them and start seeing results, you will be hooked! The great thing about Burpees is that you can do them anywhere with anyone. You don’t need any equipment or special attire. Just put on your workout clothes, crank up the music, and get moving!


#11 - They are a great group exercise:

Because Burpees are an effective, full-body workout that is also fun and doable anywhere, they are a great group exercise. Do them at the park with your friends or in the backyard with your family. Not only will you get in shape but you can bond with others while doing so!


#12 - All fitness levels can benefit from them:

There are many different variations of Burpees that you can do. This makes Burpees a great exercise for all fitness levels, from beginners to advanced. If you have been sedentary or out of shape for a long time and feel too intimidated by the idea of doing traditional Burpees, there are modifications that you can do that will still provide results.


#13 - They are a time-efficient exercise:

Burpees are one of the most time-efficient exercises you can do. In just a few minutes, you can get an amazing workout that will improve your fitness level. This is why they are perfect for people who are short on time or don’t have access to a gym.


#14 - You can improve your endurance:

Doing Burpees regularly will help improve your endurance. This is because this exercise is a cardiovascular workout that challenges your entire body. As your endurance improves, you will be able to do more reps and sets in a row without taking a break.


#15 - You can work on your balance:

Doing a Burpee correctly takes a lot of effort and coordination. As you improve your form, you will also be improving your balance. This is a great benefit because it will help you when performing everyday activities such as standing from a seated position or getting up from the ground in the middle of the night.


#16 - You can work on your agility:

Burpees require a lot of effort and coordination. Sometimes you have to switch from moving forward to backward throughout the exercise. This will help improve your agility because it requires you to think quickly and respond accordingly. When done consistently, Burpees will greatly increase your reaction time and coordination which is beneficial in other areas of your life.


#17 - You can work on your explosiveness:

The jumping movement in a Burpee requires you to be explosive. This is why the exercise is sometimes referred to as “explosive push-ups” because it combines elements of both exercises into one. The way that you perform this movement and where you land will affect how much effort and power is required. On your explosive movements, try to make as little noise as possible because this means you are exerting the most amount of force possible without having to sacrifice your form.


#18 - You can improve your focus:

Doing Burpees requires a lot of mental effort, especially when you are first learning how to do them. It will take time for your mind and body to learn the motion and coordination involved in this exercise, but it is well worth it. Once you master this skill, much of your physical activity will be transferred over to your daily life. You will become more focused and concentrated when undertaking tasks that require your full attention.


#19 - You can improve your cardiovascular health:

Burpees are a high-intensity workout for your entire body and they provide the most benefit when done correctly. This makes them one of the best exercises you can do to improve your cardiovascular health, which is essential if you want to live a long, productive life. If you have never exercised before or have been sedentary for a long time, you may want to start with lighter weights and slower movements.


#20 - They can help prevent injuries:

One of the best benefits of doing Burpees is that they can help prevent injuries. This is because they work your entire body and improve your overall fitness level. When you have a strong and fit body, you are less likely to experience an injury while participating in other activities.


How to Do Burpees Properly

Now that you know all the benefits of doing Burpees, it is time to learn how to do them properly. Here are the steps:


  • Start in a squat position with your knees bent, back straight, and your feet about shoulder-width apart.


  • Lower your hands to the floor in front of you.


  • Kick your feet back so you’re on your hands and toes, and in a pushup position.


  • Keeping your body straight from head to heels, do one pushup.


  • Do a frog kick by jumping your feet back to their starting position.


  • Stand and reach your arms over your head.


  • Jump quickly into the air so you land back where you started.


  • Make sure to keep your abdominal muscles pulled in so you don’t hyperextend your back.


  • Once you are in the starting position, repeat the entire movement.


Doing burpees properly is important because you want to make sure that you are getting the most out of your exercise. This means lifting your knees high enough, extending your arms fully when in the air, and making sure that when you land, you absorb all of the force from the weight on the front part of your feet.


Burpee Alternatives For Bad Back

If you have a bad back, you may find it difficult to do Burpees properly. In this case, you can try some of these alternatives to burpees:


#1 - Wall squats:

This is a great way to work on your lower body and improve your cardiovascular health. To do a wall squat, start by standing with your back against a wall and your feet shoulder-width apart. Lower yourself into a squat position so your thighs are parallel to the ground and hold for as long as you can.


#2 - Step-ups:

This is another great lower body exercise that is easy on your back. To do a step-up, place one foot on a sturdy surface in front of you and push yourself up so your other foot comes off the ground. Be sure to use your thigh muscles to do the majority of the work and not your lower back.


#3 - Swimming:

If you go to a gym, you should be able to find a pool. Swimming is an excellent aerobic exercise that will help improve your cardiovascular health and build up your leg muscles without causing damage to your back. You can swim laps as fast as possible or take things slow if it’s too difficult to start out.


#4 - Stationary biking:

Another great aerobic exercise that is easy on your back is stationary biking. If you don’t have access to a gym or pool, try riding a bike around your neighborhood or the block for 10 minutes. You may find yourself getting hooked and wanting to increase the time and distance you ride as you get more fit.


#5 - Walking:

If you are just starting or have a bad back, walking is a great way to get moving. Start by walking for 10 minutes at a time and gradually work your way up to 30 or 60 minutes. You can also add in some hills or inclines to help tone your thighs.


#6 - Jumping jacks:

Jumping jacks are a great lower body exercise that can be done without hurting your back. They will improve the strength of your legs, arms, shoulders, and abs. To do jumping jacks, stand with your feet together and raise your hands above your head. Jump up with your legs spread apart and jump them back together before bringing your hands back down. Continue for as long as you can.


#7 - Pilates:

If you are looking for a non-aerobic exercise to improve your back and core, Pilates is a great option. Pilates focuses on strengthening your abdominal muscles and improving your flexibility. You can do Pilates at home or in a class setting.


#8 - Yoga:

Like Pilates, Yoga is a great way to improve your back and core strength as well as your flexibility. Yoga can be done at home or in a studio. If you are just starting out, try a beginner’s class to get the most out of your practice.


#9 - Resistance band exercises:

Resistance bands are a great way to improve your strength and flexibility. They are particularly good for toning your back muscles, which you can do by doing various exercises with the bands like rotational twists or Russian twists.


#10 - Stretching:

Stretching is a great way to improve your flexibility without putting any stress on your body. Try holding a stretch for 30 seconds to a minute and repeat as many times as you’d like. You can do stretches for all of your major muscle groups or focus on stretches that target your back muscles.


#11 - Squats:

Squats are a great way to strengthen and tone your lower body. You can do squats with or without weights, but it’s best to start with no weight when you first learn how to squat. To do a squat, stand up straight with your feet hip-width apart and your toes pointed slightly outward. Push your hips back, bend your knees, and lower yourself down as if you were about to sit. Pause for a moment when your thighs are parallel to the ground before standing back up straight. Repeat for as long as you’d like.


#12 - Lunges:

Lunges are another great lower body exercise that can be done without putting any stress on your back. They work your quads, hamstrings, and glutes. To do a lunge, stand up straight with your feet hip-width apart and your toes pointed forward. Step one foot forward and bend your knee so that your thigh is parallel to the ground. Pause for a moment before standing back up and repeating with the other leg.


#13 - Planks:

Along with yoga, planks are a great way to improve your core strength without putting any pressure on your back. Start by holding a plank position for 30 seconds before slowly building up to doing it for longer periods.


#14 - Push-ups:

Push-ups are a great exercise that primarily work your chest, shoulders, and triceps. If you’re a beginner with push-ups, try doing them from your knees before putting your feet on the floor.


#15 - Pull-ups:

Another great upper body exercise that does not put any stress on your back. Start by using an assisted machine if you need to and slowly work up to doing pull-ups with your weight. Pull-ups can be made more difficult by using an overhand grip or a wider grip.


#16 - Dips:

Dips are a great exercise for your chest, shoulders, and triceps. You can do them with or without weights, but it’s best to start with no weight when you first learn how to do dips. To do a dip, sit on the edge of a bench or chair with your hands next to your hips, fingers pointing forward. Push yourself off the chair and up into the air with your arms fully extended before slowly lowering yourself down towards the ground. Pause for a moment when your elbows are at a 90-degree angle before pushing back up to the start position.


#17 - Cardio:

Cardio is an important part of any exercise routine, and it’s especially important if you want to improve your back health. Try doing cardio at least 3 times a week for 30 minutes each time. Choose a cardio activity that you enjoy so that you will be more likely to stick with it. Some good options include running, biking, swimming, and using the elliptical machine.


Final Thoughts

While there are many back exercises that you can do to improve your back health, it’s important to remember that you should also focus on your overall fitness. Incorporating a variety of exercises into your routine will help you stay healthy and reduce your risk of back pain. So, try some of the exercises mentioned in this article and start focusing on your overall health!


At the end of the day, burpees are a great exercise to add to your routine, regardless of your fitness level. They work a variety of muscle groups and can be done almost anywhere. Plus, they’re a great way to get your heart rate up and improve your overall fitness. So, if you’re looking for a challenging but rewarding exercise, give burpees a try and start reaping their many benefits today!