Burpees train most of your body’s major muscle groups, despite their silly name and less popularity than pushups or squats. A calisthenics exercise is the burpee and they are effectively two-part exercises consisting of a pushup and a leap.

The fatigue that comes with burpee repetitions is common, but its benefits are surely worth it, especially if you want to improve your aerobic fitness and burn calories as well as build strength and endurance.

The following is a guide to how you can safely and effectively perform burpees, as well as some variations you can use for a more difficult or simpler burpee exercise based on your fitness necessities.

What Are The Benefits Of Doing Burpees?

• Burn calories — An average person can perform 20 burpees in one minute. This information is used to calculate how many calories you can burn by performing burpees continuously for one minute. 
• Offers a full body workout – The burpee is a full-body calisthenics exercise that strengthens both lower and upper body muscles. Burpees strengthen your legs, hips, buttocks, tummy, arms, chest, and shoulders.
• Boost cardio fitness and burns fat – A high-intensity interval training (HIIT) program may include burpees. For an HIIT cardio workout, you must perform brief bursts of hard exercise, followed by a brief rest period.

Acing The Burpee 

Here are the steps for performing a burpee in good form for maximum strength gains.

1. Start by bending your knees, keeping your back straight, and placing your feet shoulder-width apart.
2. Put your hands a  few steps ahead of your feet on the floor in front of you.
3. Kick your feet back so that you are on your hands and toes and in the pushup posture while supporting your weight with your hands.
4. Do one pushup while maintaining a straight posture from head to heels. Keep in mind not to slouch or stick your butt up in the air.
5. Jump your feet back into the starting position to perform a frog kick.
6. Raise your arms above your head while standing.
7. Next leap into the air so you land where you began.
8. After you land with your knees bent, squat down and perform another repetition.

Burpees Made Easier

Regular burpees can be adjusted in intensity if they prove too challenging at first. Here are some variations you can try if you are not familiar with burpees:

• Skip the push up and jump — Begin by squatting down. This exercise involves squatting down, kicking your legs back into pushup position, and returning to your starting position rather than jumping up.
• Skip the jump — After the pushup, simply crouch back down to the starting position rather than jumping into the air.
• Skip the push up — Hold a plank position for a few seconds instead of doing a push-up if your shoulders or chest aren’t ready.  Alternatively, you can perform a partial push up until you gain more strength.

Burpees Made Harder

There are various methods to increase the challenge of a typical burpee. Here are three xxx.

• Burpee jump box — This variation requires a plyo box, bench, or other sturdy object that can hold your weight. Instead of jumping into the air, aim to land firmly on top of the box. Get off the box, perform a pushup and repeat.
• Burpee with a bosu ball — Squat while clutching the Bosu ball’s outer edges with your knees bent. Holding the Bosu ball, lower your hands to the ground. The Bosu ball should be placed immediately beneath you while performing a push-up. Stand straight up and hold the Bosu ball by its opposite edges. 
• Burpee with dumbbells — Perform the exercise while squatting and with a 5-pound dumbbell in each hand. Place dumbbells beneath your shoulders and squat. Hold the dumbbells while performing push-ups. Lower the weights to your sides to return to the starting position.

Exercises such as burpees are only effective if they are done safely. First, do a few reps slowly. As you become comfortable with the movement, try adding more repetitions. Perform 8 -10 repetitions in a row before pausing, then repeat. Visit the best ladies gym in Dubai to begin your burpee workout.