Burpees are a form of full body workout. They are among the low resistance workout which uses the weight of a person rather than using any weights. When burpees are performed different muscles are worked such as legs, glutes, arms and core as well. When we lack time burpees can prove to be quite efficient as we work on upper and lower body as well. It involves a combination of squat, push up and a jump basically. While doing burpees different groups of muscles are performed at the same time. So all over we can conclude that burpees can be a good option for weight loss
Benefits Of Burpees:
Full Body Workout
Burpees are one of the easy to go yet effective workout. It works equally for upper and lower body. After completion of warm up if burpees are performed then it helps in achieving a full body workout. Burpees help in targeting different muscles of upper and lower body.
Aids In Maximum Calorie Burning
Burpees are considered as total body exercises that are used in strength training and aerobic exercises. It is an excellent fat burning workout that helps in keeping high metabolism throughout the day. Burpees continues to burn belly fat that is how good for weight loss. If burpees are continued for a time period of 30 days our body starts to feel more stronger, toner and toned belly muscles too.
Aids In weight loss:
Burpees are considered as high intensity workout where we use a lot of energy in order to perform them. When a lot of energy is used then more amount of calories are also burned. If burpees are combined with calorie deficit diet then we start losing weight fast.
Improves Muscular Endurance:
Muscular endurance is greatly build up by doing burpees as a lot of muscles of body are involved while doing burpees. They are a form of high repetition and high loaded exercises that uses our own body weight to perform them.
Improves Balance And Coordination:
Burpees are a combination of squat, push up and plank. As many parts are involved it can be quite challenging for the body to maintain the balance and Coordination of the body. However if performed slowly body’s stability and Coordination is greatly improved.
How Many Calories Do Burpees Burn?
Calorie burning is totally depended upon the body weight and the intensity with which we perform the workout. The more light weight the person is, fewer calories are burned when compared to a heavier person who is performing the same workout.
If burpees are performed with moderate intensity then we can burn up to 140 to 200 calories. If burpees are performed with higher intensity then we end up doing 240 to 355 calories in 30 minutes. We should plan for doing burpees for 20 minutes continuously. This way we can burn maximum calories as it is difficult to estimate the amount of calories burned within each minute.
It’s not important about number, but the intensity matters. So, you don’t count the number of burpees you are doing but rather focus on the intensity with which you are doing. So, that is one thing which matters the most. This way with a better intensity you can burn the maximum amount of calories and also boosts the endurance levels.
Does Burpees Burn Belly Fat?
Burpees help in targeting belly fat faster than other kind of exercises if burpees are performed on regular basis. Burpees helps in burning fat more excellently because it helps in better targeting the muscles. This way you can achieve a much boosted metabolism. After doing burpees we starts to feel more toned belly and a tighter core. When aerobic exercises are performed for longer periods of time they are less effective when compared to Burpees. Burpees help in maximum calories burning in shorter periods of time.
How To Do A Burpee:
Doing Burpee involves 4 moves position. At first stand straight with the correct posture, then drop yourself into a squat position by keeping your hands on the ground in front of your feet. Then raise yourself in a plank position by moving your feet backwards and keep your arms extended. After a plank position push yourself again back into the straight position. All these steps are involved in a regular Burpee move.
How To Intensify Burpees: Burpees can be intensified more when more moves are add up in a basic Burpee move. We can make it more challenging by adding extra moves that helps in burning up more calories. Here are the following moves to Intensify Burpee.
Types Of Burpees:
There are different versions of burpees in order to increase the difficulty level and achieve greater benefits.
Burpee To Box Jump:
For this Burpee, you either need a box or a step to perform. Stand with your shoulders apart and hands by your side. Bend your knees in order to move forward and keep your hands on the floor. Then push your legs back in a plank position and bend your body to the ground. After that place yourself in a squat position by jumping onto the ball or step. Then step out of the box and repeat the same steps.
Burpee To Tuck Jump:
Stand with your shoulders apart by keeping your arms to the sides. Bend down your knees so that your hands touch the ground. Then push your legs back by lowering your body to the ground same as in plank position. Hop upside and bring your knees up till the chest and touch your knees with the arms. When coming down get on to your knees which are slightly bent. Then immediately get on to the floor to repeat the repetitions.
One legged Burpee:
Stand with your shoulders apart by keeping the arms by your sides. When you are reaching the floor by dying your hands, lift one leg behind you. When reaching the floor bend your lower body by kicking one leg straight upwards. With the help of hands push your body back again. Hop on the standing leg so that the legs are floating upwards. Jump into the air, by placing the arms upwards. Get back onto the ground again to repeat second repetition.
Star Jump Burpee:
In this kind of Burpee position you almost resembles like that of a star. You need to do a basic Burpee first then after landing on ground, obtain a plank position and push your feet backwards in order to meet your hands. Instead of doing a normal Burpee you need to put enough effort and energy to jump like that of in a star position. When coming down bring your hands and feet together and keep arms by your side for further repetitions.
Mountain Burpee Position:
Do a normal Burpee first then you need to do variation when you low down in a squat position. That time place your hands on ground in front of your feet. Then instead of jumping upwards again climb like that as of mountain climbing. Climb for at least 5 times and then jump back into the position. This is the most effective move as it helps in working out different muscles and helps in toning well.
Frequently Asked Questions
Yes Burpees are good for weight loss. This exercise helps to burn maximum amount of calories in a shorter period of time. In order to achieve weight loss Burpees has to be accompanied with healthy foods and a low calorie diet. If exercise is combined with junk foods no results are seen.
Doing Burpees depends entirely on the person’s capability. Some people prefer doing 10 at the beginning some prefer 20 and some even end up doing 50. Burpees has to be increased gradually so that strength and endurance is build up gradually.
Yes, burpee are ultimate fat burning workouts and they not only help in burning fat from the thighs but also entire body fat is reduced after doing them.
Thigh fat workouts help in targeting different muscles and different muscle groups at the same time. The workouts which usually helps are squats, pushups and pull ups. If thigh workouts are accompanied with HIIT workouts it works more. Try practicing 2 to 3 times a week.
Burpees help in burning fat more effectively when compared to other aerobic exercises which are done for longer periods of time.
