Even though burpees are a nightmare for many people (and believe us, we understand!), they really have a lot of benefits. Burpees are the perfect full-body workout and burn tons of calories. You don’t know how to do burpees the right way? Or you’re familiar with them and love/hate them? Either way, you’ve come to the right place! We’ll show you the amazing things burpees can do and how to do them properly. Whether you like them or not, burpees are a fantastic exercise.
Benefits of Burpees
- Strengthen the abs and core
- Work your upper body and lower body
- Require multiple muscle groups which lead to more calories burned!
- Boost your cardio and muscular endurance
- Strengthen your willpower to push your limits
- Fit in great high-intensity workouts with an afterburn effect
- Require the whole body to work together in a functional way
On top of that, you can notice fast improvements in your fitness level if you do burpees regularly. At first, it might be hard to do 5, but soon you’ll be rocking 20 in a row! Don’t skip burpees – they will boost your confidence and motivation.
This is the most basic variation of a burpee. Start here if you don’t know how to do burpees. If you’re a beginner, you can always step your feet out one at a time instead of jumping them both out together.
Flat Out Burpees
This burpee variation takes you all the way down to the ground! These are tough, but you can do ‘em!
Here’s where we add the push-up! You can always drop to your knees for the push-up if you need too.
Flat Out Burpee Tuck Jumps
As if Flat Out Burpees weren’t hard enough, we’re topping this one off with a Tuck Jump. This variation is a calorie burning machine.
Narrow 6-count Burpees
This burpee variation targets your triceps during the push-up. This is a great exercise to burn fat and tone up flabby arms. As mentioned in #3, going to the knees for this push-up variation is completely fine.
One Legged 4-count Burpees L/r
Balance, core control, and coordination are all needed here. Take it slowly and try to balance the entire time. You’ll definitely notice that your balance & coordination is much stronger on one side.
This is the king of burpees! For all you bodyweight training addicts out there, you’ll definitely love this move. Don’t forget to keep your core extra tight!
If you struggle through the sets of burpees in your Runtastic Results training plan, remember the symbolism that burpees provide. When we get knocked down, we get right back up! No matter how many times we fall down, we can manage to get up even when it’s hard. Remember this during the tough times.