Introduction to Burpees Exercise: Benefits and How to Do Them
Burpees exercise is an intense full-body workout that combines strength, cardio, and flexibility training. It has been around since the 1930s and has become one of the most popular exercises in recent years because of its many benefits. In this article, we will explore what burpees exercise is and how to do them, as well as the benefits of adding burpees to your fitness routine.
Definition and History of Burpees Exercise
Burpees, also known as squat thrusts, are an exercise that involve a sequence of movements including a squat, a jump, a push-up, and a jump. This combination of moves targets all major muscle groups and can be used as both a warm-up and a conditioning exercise. The burpee was invented by Royal Huddleston Burpee, a physical therapist, in the 1930s as a way to measure physical fitness.
Benefits of Doing Burpees Exercise
Burpees exercise offers a wide range of benefits. It is an excellent way to get a full body workout in a short amount of time. It increases heart rate, which helps to improve cardiovascular health and burn calories. Burpees also build strength, improve balance, and increase flexibility. They can also help to relieve stress and improve mental focus and concentration.
Step-by-Step Guide on How to Do Burpees Exercise
To do a proper burpee, begin by standing with your feet shoulder-width apart and your arms at your sides. Then, lower into a squat position, keeping your chest up and your back straight. From here, place your hands on the ground and jump your feet back into a plank position. Lower your chest to the ground and then press back up. Finally, jump your feet back to the starting position and jump into the air, reaching your arms overhead. That’s one rep!
Get Fit with Burpees: A Step-by-Step Guide
Before attempting any type of burpee, it’s important to do some warm-up exercises. These can include dynamic stretches such as lunges, squats, and arm circles. It’s also important to maintain proper form and technique when doing burpees. This means keeping your core tight, your back straight, and your legs and arms extended fully during each rep. There are also variations on the basic burpee that can be done to make the exercise more challenging, such as adding weights or jumping onto a box.
Burn Calories and Build Strength with Burpees
Burpees are an excellent way to burn calories and build strength. One study found that 10 minutes of burpees can burn up to 100 calories. Burpees also target multiple muscle groups at once, making them a great exercise for overall strength and power. They can also help to build core strength, which is important for stability and balance.
The Ultimate Burpee Workout for Beginners
If you’re new to burpees, it’s important to start slowly and build up your endurance and strength over time. Start by doing 1-3 sets of 5-10 reps. As you progress, you can add more reps and sets until you reach your fitness goals. To help you get started, here are some examples of effective burpee workouts for beginners:
- 5 sets of 10 reps
- 3 sets of 15 reps
- 2 sets of 20 reps
- 1 set of 30 reps
10 Reasons You Should Start Doing Burpees Today
Burpees are an excellent way to get fit and stay healthy. Here are 10 reasons why you should start doing burpees today:
- Improved Cardiovascular Health – Burpees get your heart rate up and help to improve your overall cardiovascular health.
- Increased Strength and Endurance – Burpees target multiple muscle groups at once, helping to build strength and endurance.
- Enhanced Flexibility and Mobility – Burpees require you to move through a full range of motion, which helps to improve flexibility and mobility.
- Stress Reliever – Burpees can be a great way to relieve stress and clear your mind.
- Improved Mental Focus and Concentration – Burpees require focus and concentration, which can help to sharpen your mental skills.
- Fat Loss – Burpees are an excellent way to burn fat and calories.
- Core Strength – Burpees help to build core strength, which is important for overall stability and balance.
- Easily Adaptable to Any Fitness Level – Burpees can be adapted to suit any fitness level, from beginner to advanced.
- Fun Way to Exercise – Burpees are a fun and creative way to get fit.
- Great Way to Challenge Yourself – Burpees can be a great way to challenge yourself and push your limits.
