Burpees is an Excellent Workout

What is a burpee? Burpee exercise is a combination of Squats, Plank, Push Up, Abs & Jump…and wahlaa, you have done your first burpee =)

Burpee is a simple exercise that works out almost every part of your body. There are many variations on how to do a burpee and it’s quite easy to modify; whether you want to make it easier or more challenging.

Firstly, let me explain to you the simple steps of Burpees

1. Stand up straight, then lower yourself into a squat position, place both hands on the floor in front of you
2. Kick your feet straight back and land on your toes, to a plank position
3. Do a push up, then jump your feet back to your hands (pull through by using your abs to tuck your body); back into the squat position
4. Reach upwards and push off into a vertical jump (similar to squat jump), at the peak of your jump, clap your hands over your head
5. And you have done one(1) burpee 

Front View

Side View

Benefits of doing burpees

• It works out your entire body
• You can do it anywhere
• It will make you stronger
• Burn MORE calories

How to set the challenge for yourself?

Set a goal, write it down; start the timer and get going. Every time you do it, jot it down and time yourself. You will realise that it somewhat become easier (it’s just that, you've became stronger. Yay!)

For example 1:

Basic Burpees Challenge by Repetitions

Repetitions	Date	Time
50	5 Jan	15.07mins
50	8 Jan	13.37mins
50	13 Jan	12.00mins
50	16 Jan	10.57mins

Example 2:

Basic Burpees Challenge by Time

Time	Date	Repetitions
10 minutes	5 Jan	20
10 minutes	8 Jan	25
10 minutes	13 Jan	28
10 minutes	16 Jan	35

How much calories do you burn when you do burpees for 10 minutes non-stop?

For example:  

50kg person: +/- 66 calories

80kg person: +/- 106 calories

This is all by simple estimation and calculations. It will defer from individuals and their weight.

Comparing to walking on the treadmill for 10 minutes non-stop.

Example:

50kg person: +/- 20 calories

80kg person: +/- 33 calories

Personally for me, I prefer burpees comparing to treadmills. What about you??? 

Have questions of the variations of burpees? Need more challenging ones, drop me a message or comment. 

Christine

xryss.fitness@gmail.com

Have a Fantastic Time doing Burpees!! 

Sources: livestrong, just-health, mensfitness, mindbodygreen, leanandmuscular, musclesandfitness