You haven't done a
genuine high intensity workout until you've tried a burpees exercise routine.
Yea, the name is kind of odd, but the results after a set of these are usually
astounding. The burpee is one of those exercises that you'll find commonly used
in prisons since they're intense and don't require any equipment. Just your own
body weight should do the trick.
What The Heck Is A
Burpee?
For a physical exercise
that's so incredibly draining, it sure does have a strange name. But don't kid
yourself. These things will give you a serious workout regardless of your fitness
level.
A burpee is a full-body
exercise designed to give the participant a cardiovascular and
strength-training workout simultaneously and is a combination of a full body
squat, push-up, and vertical jump. This is often called the "ultimate
exercise" because of how many muscles are used in the process, however not
many people have actually heard of it.
I have a theory as to
why this is. The reason you may not have heard about a burpee workout is
probably because it doesn't cost a dime to you! Since nobody's getting rich off
of it, nobody wants to talk about it, but this is definitely one of the unsung
heroes of exercise that you might want to give a try.
A burpee is performed
in 5 steps:
1. Drop down to a squat
with your hands on the floor.
2. Kick both feet out
behind so you're in a push-up position.
3. Do a push-up.
4. Bring your feet back
under you in squat position with hands on the floor.
5. Jump into the air
while clapping your hands over your head.
Burpee Exercise
Benefits
The main benefit of a
burpees exercise routine is the ability to combine your aerobic and strength
workout into one exercise without the aid of any sort of equipment. Since it's
partly a cardio workout you'll be helping your heart, improving your bodily
oxygen flow, and feeling more energetic during the day. You'll actually be
getting a more intense cardio benefit in 15 minutes of burpees than you would
in 30 minutes of jogging.
Burpees are also a
resistance training workout that causes continuous muscle contractions that
will improve muscle strength and endurance. You'll even hear people complaining
that their abs feel sore after working out. So, it's good core workout too!
Because of its original
movement combinations it's known as one of the best exercises to lose body fat,
gain muscle, and look more lean in the least amount of time. Not even having
the lowest calorie alcohol on the weekends can do that. You'll find similar
full-body, calorie-burning exercises in Turbulence Training and Visual Impact
Training.
You Can Vary It Up For
Lower And Higher Intensity
Don't feel like you
have to take this exercise as it's presented because it's easy to make minor
alterations that'll fit your current athletic ability. For instance, if the
common burpee as I've described appears too difficult, why not eliminate the
push-up? If that's even too difficult, you can simply stand up erect instead of
jumping vertically at the end of each repetition.
Oppositely, if things
appear a little too easy for you, there are adjustments you can make to amp up
the difficulty. One thing you can do to increase training difficulty in any
exercise, not just burpees, is to put on a weight vest while doing your sets.
You could also hold a light medicine ball or dumbbells, and believe me, you'll
want the weight to be light.
Burpees Exercise
Workouts Are Bound To Make You Sweat
A typical burpee
routine consists of as many repetitions as you can complete within 30-60
seconds. As you continue to build endurance and strength, you should notice
your repetitions increase in that time frame.
It's actually very
puzzling as to why this exercise is hardly ever mentioned in weight rooms or in
training videos when the burpees exercise benefits are so numerous. Like I've
said, I think it's because exercise product creators can't find a way to make
money on something that's effective and free so they keep it under wraps.
If you like to exercise
and you want a strong combination of cardio and strength training that'll start
tricking your metabolism and melting away calories, burpees are great. Just
don't forget to stay adequately hydrated since you'll be sweating like a
maniac.
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