Before explaining the benefits of burpees, it is important to share what exactly a burpee is, for those who have never heard of this exercise. A burpee is a six-count intense exercise movement, which combines squats and push-ups into an intensive singular movement, where you go from a standing position, to a squat, to a plank position, then perform a push-up and finally, reversing the order until you are standing. Performing burpees as part of your normal workout routine does have several benefits. However, before attempting this intensive exercise, it is highly recommended you have someone there to supervise, as well as get permission from your healthcare provider, if you are not in peak physical condition. Some of the benefits you can gain by doing burpees, and repeating them in quick succession, as many times as possible before tiring include:
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Increases Endurance – Since burpees are performed quickly, and rely upon the entire movement of the body and all of your body weight, they are considered a “high-load” exercise. In addition, most people can perform as many as 15 complete burpees in just a 30 second period. Due to the high repetitions in a short period of time and high weight load, they are an effective exercise to use to increase endurance.
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Promotes Weight Loss – Burpees can help you lose weight (fat) because you are moving the muscles throughout the entire body and burning a large number of calories. When you burn more calories than you consume, it results in a reduction in body fat.
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Increases Strength – Since burpees push you through a wide range of strength building exercises, namely push-ups and squats, they help increase muscle mass and muscle strength. Not only does muscular strength in the legs and arms increase, but also the back, hips, stomach, and more.
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Improves Anaerobic Capacity – Burpees raise your heart rate in a short period of time, thereby contributing to anaerobic exercise training. During anaerobic training the body tends to produce energy with limited or without oxygen assistance. Doing burpees frequently can help increase your anaerobic capacity, and lead to improved heart and lung health.
For beginners, it is highly recommended to move through the burpee motions slowly at a regular pace, and gradually increase the speed in which you complete them as you become more comfortable. The last thing you want to do is cause an injury to your body because you tried to quickly move through unfamiliar motions. If you are having problems performing burpees with your hands firmly on the floor, some beginners rely upon a step, bench, or box for support. As you become more proficient, then you should gradually lower the height of the support until you are doing burpees directly on the floor.
As your body starts to peak with regular burpees, you should consider one of several different burpee variations to make your reps more challenging, to continue to gain further benefits. After any intense workout, including burpees, remember to
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