The Benefit And How To Do A Perfect Burpees For Burn Calories

Burpees workout is a great for the full body, Burpees workout effective if you want to get into shape or burn calories. Maybe you will hate this exercise but if you look at the benefits you should love this burpess workout. 

Burpees are one of the best total body exercises out there - arguably, the very best in terms of muscle groups used and calories burned. While they make many people cringe and most avoid the exercise like the plague, it’s also become a badge of honor, of sorts, to be able to claim that you love burpees. 

How to do a Perfect Burpees

1. The first you have to do is Start in a squat position with your knees bent, back straight, and your feet about shoulder-width apart.

2. Lower your hands to the floor in front of you so they’re just inside your feet.

3. With your weight on your hands, kick your feet back so you’re on your hands and toes, and in a pushup position.

4. Keeping your body straight from head to heels, do one pushup. Remember not to let your back sag or to stick your butt in the air.

5. Do a frog kick by jumping your feet back to their starting position.

6. Stand and reach your arms over your head.

7. Jump quickly into the air so you land back where you started.

8. As soon as you land with knees bent, get into a squat position and do another repetition.

Benefits of Burpees Workout

It’s important to extol the virtues of burpees before practice you how to do them, because once you’ve knocked out a set you’ll need some convincing to put yourself through that again. 

The burpee is a true full-body exercise, working most major muscle groups while also improving your cardiovascular fitness, and testing your balance and co-ordination. If you could only do one exercise for the rest of your life, the burpee would be a smart pick for keeping you in the best shape possible.

Not only do burpees work a range of muscles, they do so in a functional manner, so you’ll notice the improvements to your strength and mobility in your day-to-day life, not just in the gym. That’s if you even go to a gym – because you don’t need to for burpees, which require zero kit to do. 

All that’s needed is the steely determination required to get you through them and perhaps an understanding neighbour who won’t complain about the frequent jumping up and down.

The burpee is also an exercise that’s easy to vary and combine with other exercises so you work the body in different ways. You’ll find an extensive range of variations below, but first let’s run through how to do the standard burpee

5 Burpees Tips

1. Mobilise: “The burpee can put a lot of stress through your ankles, knees and wrists,” says Baldwin. “Make sure you're thoroughly warmed up and you've done some mobility work, including press-ups, lunges and squats, to loosen up the joints.”

2. Break it up: “The burpee can be complex so to start with, split the move into two parts: a squat thrust and a deep squat jump. Make sure you are comfortable with each phase of the exercise before combining the two.”

3. Squat thrust: “For the squat thrust make sure your shoulders are directly over your hands, and your legs are extended into a press-up position. When jumping your feet in and out, keep your shoulders above your hands – don't let them move backwards or forwards.”

4. Deep squat jump: “For the deep squat make sure your hips are sitting back and try to keep your chest as upright as possible. Explode up and ensure you cushion your landing by bending the knees as you make contact with the floor.”

5. Get some air time: “Once you're happy you can perform both with good form, add the two together. Your arms can play a part here and as you transition from the squat thrust to the squat jump, swing your arms forwards and above your head for maximum height.”

Sources:

Fitnessblender.com

Healthline.com

Coachmag.co.uk

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