Ok. This. Is. Insane.
I did this with Bod Squad last week and then with myself over the weekend. Wow! I am still feeling it three days later. LOVE that!
Burpees are honestly one of my favourite movements. I don't really know why so many people absolutely hate them. But I do know if you really hate them they are probably really good for your body!
If you don't already, here are five reasons why you should love burpees:
1. They Burn Mega Calories
Burpees make your body a fat burning machine. Burpees are an intense fully body exercise, they burn a ton of calories. Plus, research shows that high intensity exercises like burpees burn up to 50% more fat than moderate exercising.And better yet, they speed up your metabolism throughout the day—meaning you’ll burn more calories all day long, even after your burpee hell is over. So if you want to lose weight, ditch the recumbent bike and elliptical machine—and do some burpees instead.
2. They're Portable
The best thing about burpees? They require absolutely no equipment. That’s right. Zip. Zero. Zilch. You can do burpees in your house, in a nearby park, even in your hotel room.
3. They are Great for Conditioning
Why do you think burpees are embraced in the hardest of workouts (like CrossFit)? Because they’re great for developing conditioning and endurance! And they get your heart rate up—fast. Burpees are a great way to get in shape quickly, whether your goal is to learn a new sport, train for a triathlon, hike a big mountain, or, just to look good.
4. They make you Strong!
The burpee is a full body strength training exercise and the ultimate example of functional fitness. With every rep, you’ll work your arms, chest, quads, glutes, hamstrings, and abs. After a few sets of burpees, your legs should feel a little bit like lead.
5. You can add them to any workout instantly!
Unlike running, which is a slow, monotonous form of exercising (unless you’re sprinting), burpees are fast paced, dynamic, and never boring. Like I already mentioned, adding burpees to your workout routine will bring you tons of benefits and whip you into shape quicker than you ever thought possible. However, if you do have equipment available, there are tons of burpee variations you can do to mix things up.
Here are a few:
- Burpee pull ups. Do a burpee in front of a pull up bar, then do a (jumping) pull up.
- Burpee knee ups. Do a burpee in front of your dip station or a set of chairs, then do a knee up.
- Burpee box jumps. Do a burpee in front of a box or a high surface you can jump on, then do a box jump.
Now that you LOVE burpees give this challenge a go!
etc … all the way down to singles
Then back to the start again!
etc… all the way back to 10 each!
My time: 10:14
Notes: Burpees your chest must come all the way to the ground. Push-ups at least a 90 degree bend in your elbows ideally chest to the floor.