While working out it will burn the calories your body needs as much as it works for you. The number of calories burned during physical activity varies with weight, intensity, and other factors.
Burpees can evoke strong reactions. Some people love them, others hate them. The burpee is an advanced exercise that can be seen in workout classes, personal training sessions, and home fitness programs. It’s a challenging exercise, but it may be easier to master than you realize. Plus, the health benefits of burpees make them worth the extra effort.
As long as you have full mobility, you can learn how to do burpees. And you can start with modifications that make it easier and then work your way up to the real thing. Below, we’ll explain how to burpee and why.
What are the benefits of a burpee?
A burpee is a full-body movement that engages your upper, core, and lower-body muscles. So it does more for you than isolation exercises that target one muscle group at a time. Here are the top benefits of burpees.
Burns calories
Most people can do about 20 burpees in a minute. Based on this, the table below shows how many calories you can burn by doing burpees nonstop for a minute.
| Weight | Calories burned |
| 125-pound person | 10 |
| 155-pound person | 12.5 |
| 185-pound person | 15 |
Based on this chart, a 155-pound person can burn around 250 calories by doing burpees for 20 minutes.
You’ll burn more calories if you do burpees at a higher intensity.
Offers a full-body workout
Burpees are a calisthenics exercise. This means they use your body weight for resistance. With burpees, the focus is on a full-body calisthenics workout that aims to build muscle strength and endurance in both your lower and upper body.
A standard burpee exercise works to strengthen the muscles in your legs, hips, buttocks, abdomen, arms, chest, and shoulders.
Burpees provide a full body workout
A big advantage of burpees is that they work major muscle groups, including:
Pectoralis major (chest)
Deltoid (shoulder)
Trunk (abdomen)
Quadriceps (front of thigh)
Hamstrings (back of thigh)
Gluteal (buttocks)
Burpees build muscle strength
When broken down into separate movements, a burpee includes several strengthening exercises, including a squat, a push-up, and a jump. Squats are a great way to build core and lower-body strength. Push-ups strengthen multiple muscle groups in the chest, arms, core, back, and hips. And believe it or not, jumping exercises can help you build muscle too.
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Burpees increase cardio fitness
Strength training and cardiovascular exercise are two key components of any well-rounded workout plan, and burpees qualify as both.
You will feel your heart rate increase while doing burpees. If you don’t like cardio or prefer fast-paced body-weight movements to strength training, burpees are worth a try. You can practice them during high-intensity interval training or other workouts to build strength and increase your cardio fitness at the same time.
Burpees support strong bones
Resistance and weight-bearing activities count as some of the best ways to strengthen your bones, as do burpees. The exercise is also a plyometric move that involves fast, powerful jumps. High-impact activities like jumping put more stress on your bones. But that can be a good thing.
Excessive stress on your bones can cause serious injury. But doing high-impact activities like burpees with proper form and time for recovery can help you avoid those risks.
Burpees are convenient and versatile
Burpees require zero equipment and little space. If you have room to lay out a yoga mat or towel, you have room for burpees. This makes it a great at-home workout and a solid option when you’re traveling and don’t have access to a gym.
Several burpee variations can increase or decrease difficulty. You can eliminate the jump and return to the standing position for an easier version. To make burpees harder, add weights, extra push-ups, or an ass kick while you’re in the push-up position.
How do you do a burpee?
A perfect-form burpee is best achieved by breaking the movement down into steps. From there, all you need to do is maintain neutral alignment. Here’s how to do a standard burpee.
Step 1: Stand straight with your feet hip-width apart.
Step 2: Push your hips back, and drop into a squat. Keep your knees forward and your thighs parallel to the floor.
Step 3: Bend forward while jumping your legs back, landing in a plank position. But check your alignment: Your body should be straight from head to toe and your hips square to the floor.
Step 4: Do a push-up if you can. If not, go to the next step.
Step 5: Jump your feet towards your hands, stand and jump vertically. Try to speed this one up.
Step 6: Reset your starting position, and repeat these steps.
Do you know what changes burpee?
There are several ways to make burpees easier and reduce their impact on your joints.
Slow it down first:
Burpees are usually done quickly, as you jump from squats to push-ups. One way to modify a burpee is to slow it down and take full strides slowly:
- Squat first, then pause.
- Lean forward, slowly return to the previous position and pause.
- Jump, stand and pause. Jump completely.
Slowing down each movement will reduce the impact on your joints and keep your heart rate from getting too high if you’re worried about it. It can also help you learn proper form.
Step-in and step-out each jump
Jumping should be done with caution if you have knee injuries or joint problems. You can skip jumps and move in and out while doing burpees. Walk your feet back to plank position and walk toward your hands instead of jumping.
Skip push-ups
If you have back pain or wrist weakness and it hurts to do push-ups, avoid them. It is better for those who do not have proper push up firmness to skip it.
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