Burpee..Amazing fitness in 30 days

The burpee has a reputation for a reason. It is one of the most effective and challenging exercises and is sure to take the groans of fitness beginners and pros alike. 

But what exactly is a burpee and how do you perform it? There are differences, but they all follow a similar pattern, and getting the right form of exercise is key to getting all of the muscle-strengthening benefits.

What is a burpee?

A burpee is basically a combination of squats, jump squats - and sometimes push-ups. Some fitness professionals do burpees with push-ups or using a stick to drop your body all the way, while other trainers do these exercises with just a backwards jump.

Read also: A schedule of exercises for beginners in Ramadan, the most prominent of which is push-ups

No matter how exactly you perform a burpee, the exercise turns your body into toned muscles. This exercise trains nearly every muscle in your body - including your shoulders, chest, abs, quads, inner thighs, butt, and triceps. Plus, it increases your heart rate for great muscle-building benefits, according to Mike Donavanik, NSCA-certified personal trainer.

But to get the most out of each repetition of this exercise, you need to not only know how to do a burpee, but also how to do it right.

How to do a burpee

Here are 6 steps to perform the burpee exercise for beginners correctly, which will inevitably reflect positive results on you within a short period of time:

1- Standing with the feet shoulder width apart, the weight in the ankles, and the arms at the sides.

2- Push your hips back and bend your knees and lower your body into a squat position.

3- Place your hands on the floor directly in front of and directly inside the feet. Transfer the weight onto the hands.

4- Jump with both feet back to land softly on the soccer balls in a plank position. The body should form a straight line from the head to the heels. Be careful not to let the rear sag or the butt get caught in the air, as both can prevent effective core activation.

5- Optional: Do a push-up or the entire lower body on the floor, keeping your torso taut. Lift your body up off the floor and return to a plank position.

6- Jump with your feet back until you land outside of the hands.

Put your arms above your head and jump gracefully in the air. Land immediately and lower your back into a squat position for the next repetition.

Benefits of a burpee exercise

Here are the main benefits of the Burpees exercise:

1- It works on exercising multiple muscle groups

Burpees are a simple yet effective tool for a full body workout. It's a great way to work out most of the major muscle groups in your body to efficiently strengthen your upper and lower body. Even limbs like your hands benefit from exercise.

Each burpee helps strengthen:

shoulders

the arms

the trunk

 gluteal muscles

quadriceps muscle

hamstrings

2- Increase your heart rate

A burpee combines cardio and strength training. When done correctly and consistently, the exercise provides a high-intensity workout that will not only strengthen your muscles, but your heart rate will rise, your lungs will activate, and your sweat will flow out of you.

Exercise is also a smart way to measure your fitness. If you start to feel pain after doing a few burpees, your challenge will be strength. And if you notice that you're running out of strength, your challenge will be cardiovascular disease and endurance. The nice thing about burpees is that the exercise helps you develop on both fronts.

Start by setting the timer for three minutes and see how many Burpees you can complete in that amount of time. Even if you complete a few burpees each day, you'll start to notice improvement over time - you'll be able to do more repetitions in that three-minute time frame over a period of weeks or months.

Burpee helps you burn calories and fat

Since burpees double as cardio and strength training, the workout is the preferred choice for people who want to burn calories and fat.

In just one minute, you may be able to burn upwards of 15 calories. Over time, this means helping you lose fat.

Remember, burpees provide practically a full-body workout. All the muscles involved will need to work extra hard, and they will be consuming calories to get the energy you need and ultimately help you lose weight.

3- Activate your torso

Your core muscles are important to provide stability and reduce the risk of injury. Burpees are an effective workout for your core muscles, as you'll need to keep your heart in an active state from start to finish.

Incorporating Burpees into your workout routine is a great strategy if you're looking to target your abs while strengthening other muscle groups at the same time.

4- It improves your movement, posture and balance

Because burpees target so many muscles and include a wide range of motion, they can help improve your mobility, balance and coordination. When you do burpees consistently, your body will become stronger, your health will improve, you will move better and feel better.

5- You don't need any equipment

One of the biggest advantages that comes with doing burpees is that you can do them anywhere, anytime and without any equipment at all! You need to go to the gym or invest in fitness equipment such as a treadmill or an exercise machine.

You can do burpees from the comfort of your own home. You don't need a lot of space either. Even if you're traveling, you can do some burpees in your hotel room so you don't miss a moment in your workout routine.

6- You can vary the exercise to suit your needs

Burpee Its benefits are not over yet. When you've mastered this exercise, and feel ready for a new challenge, there are many Burpee variations to choose from.

For example, you can:

Use the BOSU ball to improve your balance.

Do a pull-up each time you jump at the end of a burpee.

Add Burpees to your HIIT (High Intensity Interval Training) routine.

Hold a dumbbell in each hand and squeeze the shoulder with each repetition.

You can also vary the intensity of your Burpees - take a break between each exercise, choose slow and controlled Burpees, or even try to do as many Burpees as you can in three minutes.

Burpees How Much Burns?

After we know about burpees for beginners, a question arises: How much does a burpee burn fat?

You'll likely burn about 10 calories for every minute you do burpees, given that the average amount of burpees in one minute is 20. Calculating that one burpee burns 0.5 calories, 100 burpees will burn about 50 calories.