As a fitness enthusiast, I have come across different exercises that are highly recommended by fitness experts. One of these exercises is burpees. I know that some people love them, while others hate them. Some people believe that they are the best exercise ever, while others think they are overrated. So, are burpees good for you?
In this ultimate guide, I will share with you the benefits and risks of burpees, who can benefit from them, who should avoid them, how to do them correctly, alternatives, burpee variations to try, and how to incorporate them into your workout routine.
Introduction to Burpees
Burpees are a full-body exercise that combines a squat, push-up, and jump. They were first developed in the 1930s by a physiologist named Royal H. Burpee as a way to assess an individual’s fitness level. They are a high-intensity exercise that can quickly get your heart rate up and help you burn calories. The exercise involves dropping down to the ground, performing a push-up, jumping back up to a squat, and then jumping up in the air.
Burpees offer several benefits, including:
- Cardiovascular Fitness
They are a great way to improve your cardiovascular fitness. They require a lot of effort and can quickly get your heart rate up. Doing burpees regularly can help improve your endurance, stamina, and overall cardiovascular health.
- Total Body Workout
Burpees are a full-body exercise that work multiple muscle groups at once. They engage your chest, arms, legs, glutes, and core muscles. Because they work so many muscle groups, they are an efficient exercise that can help you burn more calories in less time.
- Weight Loss
They are a high-intensity exercise that can help you burn a lot of calories quickly. By doing burpees regularly, you can increase your metabolism, which can help you burn more calories throughout the day.
- Improved Coordination and Balance
Burpees require a lot of coordination and balance. They can help improve your body awareness and balance, which can be beneficial in other areas of your life.
Like any exercise, burpees come with risks. Here are some of the risks:
1. Joint Pain and Injuries
Burpees can put a lot of stress on your joints, especially if you have existing joint problems. The jumping and landing movements can be hard on your knees, ankles, and hips. If you have joint pain or injuries, it’s important to talk to your doctor before attempting them.
2. Incorrect Form
Burpees require proper forms to be effective and safe. If you don’t perform them correctly, you can increase your risk of injury. It’s essential to learn how to do them correctly before attempting them.
As mentioned, burpees are a high-intensity exercise that can be hard on your body. If you do too many or don’t give your body enough time to recover between workouts, you can increase your risk of overtraining.
Who Can Benefit from Burpees?
Burpees can benefit a wide range of individuals, including:
Athletes can benefit from them because they can help improve their cardiovascular fitness, endurance, and overall strength.
2. Fitness Enthusiasts
Fitness enthusiasts can benefit from burpees because they offer a challenging and efficient workout that can help them burn more calories in less time.
3. Individuals Looking to Lose Weight
They can be a great exercise for individuals looking to lose weight. They are high-intensity exercises that can help you burn a lot of calories quickly.
Who Should Avoid Burpees
While they can be beneficial for many individuals, there are some people who should avoid them, including:
1. Individuals with Joint Problems
If you have joint problems, burpees can be hard on your joints and increase your risk of injury.
2. Individuals with Back Problems
Burpees can be hard on your back, especially if you have existing back problems. If you have back problems, it’s essential to talk to your doctor before attempting burpees.
3. Individuals with High Blood Pressure
Burpees can be a high-intensity exercise that can increase your blood pressure. If you have high blood pressure, it’s essential to talk to your doctor before attempting them.
How to Do Burpees Correctly
To perform burpees correctly, follow these steps:
- Stand with your feet shoulder-width apart.
- Drop down into a squat position with your hands on the ground in front of you.
- Kick your feet back into a push-up position.
- Perform a push-up.
- Jump your feet back to the squat position.
- Jump up into the air, reaching your arms overhead.
Alternatives to Burpees
If you’re looking for alternatives to burpees, here are some exercises you can try:
Squats are a great exercise that works your legs, glutes, and core muscles. They are low-impact exercise that is easy on your joints.
Lunges are a great exercise that works your legs and glutes. They are low-impact forms of exercise that are easy on your joints.
3. Mountain Climbers
Mountain climbers are a great exercise that works your core muscles and cardiovascular system. They are high-intensity exercises that can help you burn more calories in less time.
Burpee Variations to Try
If you’re looking to switch up your burpee routine, here are some variations to try:
1. Burpee Box Jumps
Burpee box jumps involve jumping onto a box after performing a burpee. This variation adds an extra challenge to the exercise and can help improve your balance and coordination.
2. Burpee Pull-Ups
Burpee pull-ups involve performing a pull-up after performing a burpee. This variation adds an extra challenge to the exercise and can help improve your upper body strength.
3. Burpee Broad Jumps
Burpee broad jumps involve jumping forward as far as you can after performing a burpee. This variation adds an extra challenge to the exercise and can help improve your explosive power.
How to Incorporate Burpees into Your Workout Routine
If you’re looking to incorporate them into your workout routine, here are some tips:
1. Start Slow
If you’re new to burpees, start slow and gradually increase the intensity and volume of your workouts.
2. Mix It Up
Try different variations of burpees to keep your workouts interesting and challenging.
3. Combine Burpees with Other Exercises
Combine them with other exercises, such as lunges, squats, and push-ups, to create a full-body workout.
So, are burpees good for you? The answer is yes and no. Burpees offer several benefits, including cardiovascular fitness, total body workout, weight loss, and improved coordination and balance.
However, they also come with risks, such as joint pain and injuries, incorrect form, and overtraining. If you’re looking to try them, make sure to learn how to do them correctly and talk to your doctor if you have any existing health problems. Remember to start slow, mix it up, and combine burpees with other exercises to create a challenging and effective workout.
Thinking of buying a treadmill? Here’s my favorite, I always recommend it when asked.