Most of us love to hate burpees, especially many of my personal training clients who scowl at me when I make a mere suggestion of them performing one! However, burpees have many benefits and there is a very good reason why burpees are included in pretty much all exercise training programmes, whether it’s for an individual who is looking to increase their overall fitness, or up to a professional athlete.
Burpees are a serious fat burner, they increase your metabolism and you continue to burn calories after you have finished doing them. Now, who wouldn’t want that!? What’s more, burpees require no equipment to perform, they have many variations to keep them interesting, and they target 5 dimensions of fitness: endurance, speed, strength, agility and flexibility. This basically means they are a full body workout that will not only increase your fitness, burn tons of calories, but they will also enhance your overall performance with everyday tasks too.
Yes, burpees are hard work and you may hate doing them, but surely the benefits out way this?
How to Perform a Burpee
First things first, we need to fully understand what a burpee is and how to perform a standard traditional burpee.
1) Start by standing up right and crouch down into a squat position with your hands in front of you firmly on the floor.
2) Jump your feet back so you are in a push up position and perform a push up by dropping your chest to the floor.
3) Bring your chest back up and jump your feet back into the squat position.
4) Spring yourself back into a standing position, jumping straight up into the air as you do so.
Please also see my instructional video on my YouTube channel here,
5 Reasons Why We Should Love Burpees
1) Get Rid of Fat Fast!
As I have mentioned, burpees burn tons of calories fast because they are a full body workout. The high intensity of performing a burpee is why they are often used in today’s popular HIIT exercise programmes, and you will continue to burn more calories after you have finished performing them.
The faster you perform them, the higher the intensity. It’s a great way to get rid of body fat and fast.
2) They Give Your Whole Body a Workout!
Burpees are a full body workout that works pretty much every muscle in your body, including your arms, chest, abs, glutes, hamstrings, and quads. This means you can save time by incorporating burpees into your workout routines as you are working more muscles in one go. There are also many variations to the burpee, so you can tailor them to focus more on certain parts of the body, if required. Please see my YouTube Channel for videos on variations of the burpee.
3) They Get You in Shape Quickly
As burpees are a full body workout that develops your endurance, speed, strength, agility and flexibility, they will get you in shape quickly. Whether you are looking to slim down into a size 10, want to add tone and definition to your physique, train for a marathon, or even a sports event, they will get your heart racing and whip you into shape in no time.
Not only will they enable you to meet your weight loss and fitness goals, but they will also enhance your ability to perform everyday tasks, such as carrying your child, lifting a box or even carrying your shopping bags.
4) They build strength
Burpees are a body weight exercise, which means you build strength through your own body weight, without the need of any additional weights. When you are performing a routine of burpees it’s not long before your arms and legs are aching like mad and you feel like you can’t go on. But, pushing through this barrier, builds up your muscle and strength.
It’s a known fact that those who have more muscle mass, actually burn more calories, so you would be crazy not to add these little wonders to your workout routine!
5) No Equipment Required
One of the great things I love about burpees is the fact that no equipment is required to perform them and you can do them pretty much anywhere, at home, in the gym, outside in the garden, or even at a park.
There are also so many variations to performing the burpee that you can always keep them interesting and make them more challenging, if and when required. They are suitable for all abilities, which really makes them a great versatile exercise.
So what are you waiting for? Learn to love the burpee and you will see the benefits in no time.
Who’s Up For a Challenge?
To help you get kick started I have put together a 28 Day Burpee Challenge. You can download the challenge here and refer to the instructional videos that will be released throughout the challenge on how to perform each burpee on my YouTube Channel here.
For extra motivation and to help everyone keep on track we will be starting this challenge as a group on Monday 24th August 2015 and will be sharing daily tips, advice and motivation to keep us all on track. If you would like to get involved and join in on the group challenge, please like our Facebook page and follow the challenge on there www.facebook.com/beautinationuk.
I would love to hear how you are getting on with the challenge and your progress from start to finish! Don’t forget to take before and after photos as well so you can see the difference they have made.
Good luck! x