“If you can only do one exercise for a short period of time; it’s a no-brainer…. It’s burpee time. Is the best single exercise workout you can do.”
The Benefits of Burpees
Burpees are the ultimate full body exercise. There’s a reason why football teams, Cross Training practitioners, and elite military forces use the burpees in their workouts. Just one simple movement tests both your strength and aerobic capacities. Below we go into a few more details on the benefits of burpees:
Strength. The burpee is a full body, strength training exercise. With each repetition, you’ll work your chest, arms, front deltoids, thighs, hamstrings, and abs. Trust me. Your legs will feel like they’re pumping battery acid after you complete a set of burpees.
Fat burning. Because you’re using your full body when doing burpees and because they’re such an intense workout, the burpee is one of the best exercises to burn fat. Studies have shown that high intensity exercises, like burpees, burn up to 50% more fat than conventional strength
training exercises. They’ve also been shown to speed up your metabolism which helps you burn more calories throughout the day. If you’re looking to get rid of that spare tire, step off the elliptical machine and start doing burpees.
Conditioning. Many people today spend hours a week in the gym sculpting washboard abs and bowling ball biceps. While those muscles look nice, they don’t do much for you when you have to split a giant pile of wood or even save your own life. Burpees are an effective exercise for developing the conditioning and endurance, the manly vim and vigor to tackle any challenge. They’re also a great exercise to include in football conditioning drills.
Free. There are no fancy gizmos, classes or gym memberships required to perform a burpee. All you need is your body, a floor, and an iron will.
Portable. You can do this exercise anywhere. On the road? Bust some out in the hotel room. Don’t have a gym membership? Get your burpee on at the park. In prison? Do them in your cell.
Burpees are how Mike Rowe keeps in shape to work his dirty jobs:
Burpees are ridiculously simple, full body exercise that will leave you gassed after doing only a few.
To perform a basic burpee, just follow these instructions:
- Begin in a squat position with hands on the floor in front of you.
- Kick your feet back to a pushup position.
- Immediately return your feet to the squat position.
- Leap up as high as possible from the squat position.
When performing burpees, the key is to perform them in quick succession in order to get the conditioning benefits this exercise is famous for.
Some of you might be thinking, “Hey, this is a squat thrust.” While the squat thrust and burpee are indeed similar, the crucial difference between the two is the leap at the end. That leap is what separates the men from the boys.
Besides basic burpees, you also have your choice of a few burpee variations that will not only kill your body, but also your soul.
Burpees with push-ups. Performburpees normally, but after you kick out your feet to a push-up position, go ahead and do a full push-up.
Burpees with divebomber push-ups. Instead of just doing a full push-up, make it a dive bomber push-up.
Burpees+Pull-ups. Stand underneath a pull-up bar or tree branch that is high enough that you have to leap to reach it. Perform a burpee normally, but when you leap up grab the bar and perform a pull-up. Repeat. Did you hear that? That was the sound of your soul dying.
The Coach Burpee. I hated these. Coaches everywhere use the specter of burpee punishment as motivation to keep us from slacking off. When my coach said to get our feet moving, we had to “chop” our feet in place as fast as we could. When he said “hit,” we’d hit the ground and perform a burpee. Between each rep, we continued rapidly chopping our feet. I’m tired just thinking about it.
Because they’re such an intense exercise, you can make a quick and effective workout using just burpees. Below are a few suggested burpee workouts that will whip your flabby butt into shape.
Descending Burpee Ladder. Start with a set of 10 burpees. Rest one minutes. Then do a set of 9. Rest one minute. Continue lowering your reps by one on each set until you reach just one rep.
100 Burpee Challenge. Pretty simple. Just do one set of 100 burpees as fast as you can. I can usually do the first 20 in a minute or so. After that I hit a wall, and it takes me about 15 minutes to finish the rest as I lay on the ground to rest between reps. Take as long as you need until you hit the 100 burpee mark.
2 Minute Drill. Set your stop watch and crank out as many burpees as you can in two minutes.
Burpee Ladder with Sprints. So you’ve been doing burpees for a bit and feel like you’re in good shape. Try this little ditty to take your burpetitude to the next level. Perform the burpee ladder as described above, except instead of resting a minute between sets, perform a 50 yard sprint. I tried this a few months ago thinking I was in good shape only to barf after the second set. You know a workout is good when it’s barf good.
We do a lot of burpees in our XT50 workouts. SIGN UP today and find out what all the rage is about!
XT50 is a straight forward workout program that takes the mystery out of getting in shape. People don’t have time to make up their own workouts or keep complicated fitness journals, nor do they like using rigid food planners and answering endless questions about their fitness levels, goals, and progress.
With XT50, you workout 3-4 times a week for 50 minutes (that includes a 10 minute warm up and a 10 minute cool down). That’s it! You simply log in and pick one of the many workout videos we have posted (new videos posted each week) and in less than an hour, you have an amazing workout and you get on to the rest of your day. It’s not complicated and anyone can do it. Combine XT50 with a sensible diet and you will take your fitness to the next level.