The Burpee has found a place in the workouts list of elite military forces, football teams, CrossFit practitioners for it tests both their strength and aerobic abilities. It is a great exercise when it comes to strength training.
Your thighs, hamstrings, front deltoids, arms, abs, and chest will be worked with each repetition of this exercise.
How to do a Burpee?
It’s really not that difficult once you get the hang of it. Just follow these easy steps to do this simple full body exercise:
• Place your hands on the floor in front of you in a squat position.
• Get to a push-up position by kicking your feet and pushing your weight downward.
• Return to the initial squat position again with the force of your feet.
• Now from the squat position, jump as high as possible.
If you want to get the full benefits of this exercise and condition your body for strength, do these burpees in quick succession.
Looking at these steps, it might remind you of squat thrust, but there is a difference between the two. Notice how you need a leap at the final step of performing a burpee. That’s the key difference.
The Top Burpee Variations You Can Try Out
To get better results, you may try variations of a burpee of your choice. Here are a few:
• Doing a Push-up
You can add a small variation in your regular burpee. Begin with the basic steps of performing a burpee, and when you come to a push-up position, do a full push-up. You can then continue with the regular drill.
• Adding a Pull-up
To add this variation to your burpee, you need to stand under a pull-up bar which is high enough for you to jump and reach it. Begin the normal drill, and at the last step when you take a leap from the squat position, grab the pull-up bar and perform a pull-up.
Workouts
Due to their intensity, burpees can make an effective workout. Here are a few workouts that you can try with burpees:
Descending Ladder
Begin your workout with a set of 10 burpees. You can set this initial set to be as high as you can, but the minimum should be 10.
Rest for a minute.
Lower your reps with every set. Continue this till you have reached just one rep.
2-minute Drill
This one is pretty straightforward! Just set your stopwatch and perform as many burpees as you can under 2 minutes.
100 Burpee Challenge
This workout just requires you to perform one set – one set of 100 burpees. These 100 burpees should be done as fast as possible.
You may rest between reps if you need to. Consider catching a breath after first 25 or 20 burpees and then continue with the rest. Remember you’ve got to reach the 100 mark!
Start your burpee workout now, as you don’t need a gym membership or classes to do these. A quick and easy workout that you can fit round any schedule!
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