4 Things You Need To Know About BURPEES

4 Things You Need To Know About BURPEES


Burpees is a type of high-intensity exercise that makes use of body-weight as resistance. It involves both the upper body and the lower body. It is a complex exercise that involves several sequences of movements done one after the other.


The classic burpee is a four-step exercise-

  1. Stand with your feet shoulder-width apart. Squat down and put both hands on the floor in front of you with straight arms.
  2. Do a squat thrust in which you pop your feet backward into a plank position.
  3. With a frog jump, bring your feet forward.
  4. Stand back up and finish off with a jump squat with your arms reaching overhead.


The variations of burpees produce different effects. You can do several variations of burpees. Like, in the second step of burpees, a new component can be added after the plank position. It can be a push-up, mountain climbers, side-plank, a superman’s. Also, while jumping back, a star jump or broad jump can be done in place of a straight jump or jumping over a box. Regular burpee can be done over a medicine ball and with dumbbells in hands.


  • It helps in burning out the fat.
  • It builds stamina.
  • Burpee is a perfect exercise to build the strength-endurance component of physical fitness. It refers to cardiovascular endurance and strength capability. So, with burpees, you can garner the benefits of both strength training and aerobic exercise.
  • It is also a good exercise to improve your balance, coordination, and agility.
  • It can be done anywhere and doesn’t require any equipment.

Burpees is a challenging exercise. It is fast and explosive. It should be progressed slowly and according to your body limits.


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