Burpee Workout Benefits

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Like it or not, a Burpee Workout is and always will be the one exercise routine that will test your waters. It will also provide the most benefits for you.

man doing pushups

What Does a Burpee Workout Do For You?

Hitting all muscle groups, the Burpee is a full body exercise. Packed with strength, endurance, and cardiovascular benefits.

Not only will it strengthen all your muscle groups, but it will also be a great test for your core strength. Given that many benefits, this movement for sure can’t be easy.

The Burpee is a 4 part movement targeting your chest, arms and legs (Upper body & Lower body). The 4 parts start off in a standing position and proceed to the following:

1) Start by Pushing your hips back and head down to a Squat position while pressing your hands to the ground.
2) Jump your feet back till you’re in a Plank position. Your arms extended and your shoulder blades pulled down your back.
3) Pull your Legs Back into a Squat Position fast.
4) From the Squat Position, Jump straight Up.

Add a Push-Up at the bottom of the movement and an explosive jump at the top. This will make this movement even more difficult.

Burpees use all our Muscle Groups to execute the movement. It’s very common to fatigue very fast from doing this. This is also the reason why Burpees can be an individual workout for themselves.

Burpees are often used as a punishment. Spartan races would demand 30 Burpees if you failed to run a race.

Not only that but, Crossfit Gyms demand you to perform Burpees if you are late to class. This shows how much of a killer exercise Burpees really are!

History Of The Burpee Workout

First used as a test for Physiologist Royal H. Burpee in the 1930s. He used the Burpee as a doctoral thesis for Columbia University in the 1940s.

The Burpee became ever more popular when it became a physical fitness test for the U.S military during WWll. Used to test the soldier’s strength, endurance, and coordination.

The movement became known as the Squat Thrust, Four-Count Burpee, and Military Burpee. The test measured the Heart rate of participants before completing 4 Burpees. Then checked again after the 4 Burpees.

The measured results of the participants were astonishing. The fitness tests began utilizing this movement immediately. At first, the test lasted only 20 seconds. It then later got bumped up to 1 minute. At that time 47 was excellent and 27 was a poor fitness level.woman doing burpees

5 Reasons To Do A Burpee Workout

1. A Full-Body Movement

Most exercises like Push-ups and Squats focus on certain muscles or muscle groups. The Burpee works all the muscle groups in the Upper body and also the Lower body.

Add a Push-up at the bottom of the movement. This will ensure your triceps and chest engage. Including your core and your legs, securing the benefits of a whole body movement. If the movement is too difficult you could even change it to ensure a full body workout.

2. Builds Strength

We all know how hard Burpees can get despite the major benefits. This is why Burpees are dreaded among exercises to do.

But, with anything difficult, practice makes perfect. Use the principle of progressive overload. This is simply getting stronger over time to build strength. Start off with 2 Burpees, the next day try 4, the day after going for 6, and before you know it you’re completing 50 Burpees in a row!

A recent study showed amazing results with active women. Focusing on their aerobic fitness and muscular endurance.

The women performed whole-body exercises such as Burpees, Mountain Climbers, Squat Thrusts. This was then compared to single muscle group exercises such as Leg Presses.

Strength and endurance results were compared. Positive results were seen by endurance and low volume style training. Whole body aerobic-resistance training gave more benefits. This was in the form of improved skeletal muscle endurance.

3. Can Be Completed Anywhere

The best part is, Burpees can be done anywhere you like. There is no equipment needed. No gym membership needed.

Only need your own bodyweight, which is one of the best benefits of Burpees. You have no excuses for not maintaining your strength and endurance. Even while you’re traveling.

Army Reserve Officers’ Training Corps Cadets evaluated how well HIIT impacts fitness levels. Twenty-six college-aged students were put to the test.

They had to complete 4 weeks of training in 3 days. Including 60 minutes of full-body physical training. And of course, a whole lot of Burpees.

The results showed high maintenance of fitness levels despite the short duration. HIIT may be the single best way to maintain fitness level without any equipment.woman doing burpees

4. Builds Definition

Burpees work your Chest, Arms, Butt, Hamstrings, Quads, and core. It’s definite that your physique will become well defined. But, it’s very important to perform this exercise with proper form. This to avoid injury and gain the benefits of this movement. You can increase the speed at which this movement is performed as you’re getting stronger.

5.  Increases Endurance

Perform as few as 7 Burpees and your heart is racing 100 mph. Burpees need more active muscle groups.

This exercise becomes very tiring where we need more oxygen. As our body progresses with this movement our bodies can use the oxygen more efficiently. This is where the increased speed comes into play as this will benefit all areas of our fitness goals.

The Burpee Workout

There are countless variations of a Burpee Workout out there. The Burpee Mile where you do a Burpee with a broad jump until you’ve gone one mile.

There is even the popular 100 Burpee challenge which may frighten you. If you’re not ready for that, you could try a Burpee workout we’ve listed below. Keep working towards your next challenge.

The Burpee is actually very simple once you can understand the proper form. Below are simple instructions of the classic Burpee.

– Start in a standing position
– Drop down to a Squat position while placing your hands on the ground shoulder width apart
– Then, push/jump your feet back which will result in a plank position with your arms fully extended
– In a quick movement, return back to the squat position
– Finally, jump straight into the air as high as possible

Once you know the proper form of the Burpee, perform the Burpee a couple of times to nail it down. Remember, keep your abs tight.

Jumping at the top is too difficult right now? Then just get into the regular standing position where you started.

Jumping into a plank is too intense right now? Then just walk out to the arm extended plank position.

As your strength increases the movement will become a lot easier. You could even take a quick 10-15 seconds break. Over time you will be able to perform the reps consecutively and at a faster pace.


3 sets of 6 Burpees with 30 seconds rest between each set.

Advanced  (With Push-Up)

5 sets of 10 Burpees with 45 seconds rest between sets and add a push-up at the plank position.

Bonus Challenge:
Add on 2 Push-ups at the bottom with an additional knee tuck to both sides.
Once you reach the plank position, perform the Push-Up.
As you’re going down, bring your right knee to your right elbow and your left knee to your left elbow.
Though difficult, this add on will bring magnificent core benefits

Advanced with Push-Up and High Knee Tuck Jump

Now it’s time to take the Burpee as described above and add on a High Knee Tuck Jump.
As you’re jumping up tuck your knees as high as you possibly can.
Explode with your knees tucked and even slap your knees on the top to remind yourself to go as high as possible.

Burpee Circuit Superset Workout

Perform 4 sets of 4 exercises for 1 minute each and with 10 seconds rest between exercises. One minute rest between sets. Time to go all out and do as many intervals as you can.

Exercise 1: Mountain Climbers

Start in a Plank Position, with your core engaged.
Bring your right knee forward under your chest with toes off the ground.
Bring right knee back and do the same thing for your left knee.
Keep the movement in a fluid motion and make sure to engage your abs.

Exercise 2: Jumping Jacks

The exact same exercise that you’re familiar with from your childhood. Begin standing straight with your arms to your side.
Jump up while bringing your feet beyond hip width and your arms above your head nearly touching.
Jump again bringing your feet and arms together to your initial starting position.

Exercise 3: Burpees

Start in a standing position.
Squat down and extend your feet back into the plank position. Your arms pressing against the ground.
Tuck your knees back into the squat position and jump up as high as you can.
You could even add the Push-Up and/or the high knee tuck jump as described above for a greater challenge.

Exercise 4: Squats

Stand with your chest facing forward and your legs slightly wider than hip-width.
Keep your upper body as straight as possible.
Sit back down like you’re about to sit on an imaginary chair while keeping your Quads parallel to the floor.
Come back up to the starting position and repeat.

Burpee Workout Precautions:

If done correctly there should be no problems. But, if you do suffer from back pain and are finding it difficult then you should avoid this exercise.

Same thing if you suffer from vertigo, it may be more difficult to perform. It’s always best to work with a fitness professional to ensure you have a solid form. Make sure you’re not leading to any muscle imbalances which can also lead to injury.

Final Thoughts On Burpee Workout

It does not matter where you are currently at your fitness level. You can always work up to attaining the Burpee through time and consistent practice. It’s always important to reach higher goals and to improve your strength every single day.

So once you’ve reached the Burpee, challenge your self with a Push-up at the bottom and/or a high knee tuck jump at the top. Regardless, Burpees have to be a part of your workout and your strength building regimen.

It’s by far the perfect exercise to build your strength, muscles, and endurance. The Burpee workout will assist you in every part of your fitness life. Such as hiking, rock climbing or any other venture you decide to take. The benefits of a Burpee workout will always be there for you.

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