10 Surprising Benefits of Doing Burpees Daily

Burpees

Burpees are a dynamic exercise that combines strength and cardio in one movement. A burpee cycle involves squatting, jumping back into a plank position, a push up, and jumping up, again. With these multiple movements encapsulated in one exercise, it’s no wonder that it’s popular in most fitness routines, especially HIIT.

Burpees will have its own attraction as it’ll work several muscle groups simultaneously. That does benefit one for strength, endurance, and cardiovascular fitness.

Today, we’re going to explain the various benefits one gets when using burpees in their workouts. We will also show you how to perform them along with variations to spice up and challenge your routine.

Burpees Benefits

1. Full Body Workout
   Burpees are a whole exercise because they engage many muscles simultaneously. Legs include quads, hamstrings, glutes, chest and shoulders for the upper body, triceps, and the core engages the entire abdominal region including the lower back in the squatting, push up, and jump. Hence, they are a fantastic way of involving the whole body with one movement.
2. Cardiovascular Fitness
   Since the burpees are done at such a high intensity heart rate is increased dramatically. Cardiovascular exercise results in improved heart and lung function, thus increasing resilience as a whole; therefore, burpees are very effective in helping you increase your stamina for other exercises.
3. Calories Burn
   As people know, burpees have a very high level of metabolism. For comparison, during high-intensity burpees, one can burn a lot of calories in a short period of time. Because of that, they are excellent for losing fat and maintaining weight with the right diet.
4. Power and Training
   A burpee’s strenuous movement pattern can, over time, build the development of several muscle groups. This will, in turn, result in better general conditioning and muscular tone. They are particularly beneficial in the boosting of functional strength-which is increased performance in everyday tasks.
5. Flexibility
   Burpees are some activity that holds squats, jumps, and push up; all of which are effectively good for mobility and flexibility in the back, the shoulders, as well as the hips. Also, performing burpees increases general mobility and breaks up stiff muscles. This all counts as a worthwhile component for the prevention of injuries.
6. Convenience
   Burpees can easily be done almost anywhere, at home, a gym or even in a park and no special equipment is needed. So for those who have really busy schedules or those who’d like to work out outside of the norm of a traditional gym, this makes them very convenient.
7. Improves Coordination
   A burpee is a smooth flow of movements requiring good balance and coordination, squats, hinging back into a plank, push-ups, and jumping up. Training a burpee will increase overall motor ability, making you a bit better in other sports and activities.
8. Time-Efficient
   You can accomplish an intense workout pretty much in a short time by using the burpees. Burpees are ideal for any person who has just little time to work out since they can easily be implemented in a long circuit or a short 15-20 minutes workout.
9. Engages the Whole Body and Activates All the Muscles
   Burpees involve other major muscle groups such as arms, chest, core, and legs. Due to full involvement, it is a very efficient way of increasing muscular tone and strength.
10. Improving Cardiovascular Conditioning and Stamina
    Burpees, being extremely high intensity exercise will rapidly increase heart rate therefore, they improve cardiovascular conditioning and endurance. In order to make your practice complete you can include them regularly that makes your overall endurance better.

In summary, burpees are good to include in any fitness program, as they improve general health and physical fitness.

Method of Burpees

Step-by-Step Instructions

• Placing: Stand with feet wide enough to be shoulder-width apart.
• Drop Down and Squat: Bend the knees and lower the body down into a squat position and then place hands on ground in front.
• Jumping back into Plank: Jump the feet back so that they land in plank position, keeping the body straight.
• Push-up: Press chest down towards the ground, then back up.
• Jump Back: Hop your feet back into a squat, which will put you back in the starting position.
• Explosively Jump Up In the Air: Jumping straight up to the ceiling, reach for the air above and overhead.

Notes

• Core Muscle Placement to Maintain Straight Line during plank
• Light Touch Down to keep your joints safe
• Fluid Movements. Focus on fluid movements instead of just trying to get through the exercise.

Variations of Burpees

1. Half Burpee
   Take the push-up out of the standard burpee to make it less hectic. You jump back into the plank after squatting and placing your hands on the ground. You leaping forward directly to the squat posture and then you jump up. So it can be a great option for beginners or someone who wants to cut down on the intensity without losing the benefits of the workout.
2. Burpees with Push-Up
   In this version, you jump back into the plank position and you add on a push-up afterwards. That forces greater emphasis on upper body strength in terms of the chest, shoulders, and triceps, making for a more productive workout. This is the primary reason why burpees are an exercise for strength training besides being an aerobic exercise.
3. Burpee Tuck Jump
   You jump up while tucking your knees towards your chest rather than landing in a standard jump in the burpee tuck jump. The version offers you a more strenuous aerobic exercise since you need to exert more explosive force and core stabilization is also improved.
4. Single-Leg Burpee
   More challenging, however, is the single-leg burpee, and in that, you must do the entire exercise on just one leg. The best way to achieve targeting stabilizing muscles and improve total body symmetry is by increasing unilateral strength, balance, and coordination.
5. Weighted Burpees
   Weighted burpees are a more intense version of the typical burpee, where added weight is included with increased intensity and resistance. These often take the traditional movement of a burpee and include holding a dumbbell or kettlebell or weighted vest during the movement. Benefits are explained in FAQs section.

Common Form Errors and Their Consequences

• Error in Plank Position: The most common error in a plank is when one’s hips are a little sagging or become far from the floor. It will not only be a nuisance but can also reduce the efficiency of the workout. Keep your body straight from head to heels.

• Poor Landing: Sometimes heavy landing may put a lot of pressure on your joints and knees. Instead, try to land in a controlled manner and then softly to soften the impact and protect your joints.

• The Need to Pace Yourself to Prevent Burnout. Start with a tempo that is slower when you are beginning burpees. Applying intense exercise techniques too quickly leads to bad form and injuries. As your body gets stronger and conditions become more solid, gradually build up the tempo and intensity without breaking down and allowing your body time to adjust.

• Poor Warm-Up Warming up before burpees is important. It will help prevent injury since it readies your muscles and joints for the stresses that the exercise will pose. You can include dynamic stretches or some light aerobic exercises to raise the heart rate and so relax the elasticity of muscles.

• Failure to rest and recuperate time. As much as your body needs to recover enough in order not to experience burnout and fatigue, make rest days for it while respecting your body’s desire for recovery. Overloading burpees without a good recovery leads to a bad performance and even injury sometimes.

• Listen to Your Body. You should always pay attention to your feelings, both when you are performing your burpees and after it. Make sure you take some time to pause to check your form or stretch if you feel anything painful or uncomfortable. Don’t brush these off. They will become worse injuries if you do.

Conclusion

Burpees are such a great exercise that provides full-body engagement, improved cardiovascular benefits, and convenience with calorie burn.

Whether you are a beginner or an athlete, the inclusion of burpees in your workout routine will take your fitness game to a whole new level.

Mastering the burpees and any variations you can add is going to be the key for unlocking full-body fitness potential because now you have a fun, challenging exercise that fits into any routine. Take the plunge, get started, and experience those benefits for yourself.

For more fitness related tips in detail click here.

You may also like to read this. What Do Jumping Jacks Do? 10 Secret Benefits and Ways to Perform it.

Frequently Asked Questions