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The Surprising Benefits Of Burpees and How to Do Them Right


Burpees might sound funny, but they're an incredibly effective exercise with many fitness benefits. Loved by both fitness enthusiasts and professionals, burpees offer a full-body workout that boosts strength, endurance, and heart health. 

In this blog, we'll explore the unexpected benefits of burpees, show you how to do them properly, and suggest different variations for all fitness levels. For more fitness tips and resources, check out Olympiasouq.

What Are Burpees?

Burpees are a full-body exercise that involves doing a pushup followed by jumping into the air. This exercise works for many muscle groups at once, making it very effective. Created for military training, burpees are now a common part of fitness routines around the world because they are great for building strength and conditioning.

Benefits of Burpees

1. Burns Calories

Burpees are excellent for burning calories quickly. On average, a person can perform about 20 burpees per minute. Here's a quick look at calorie burn based on weight:

  • A 125-pound person burns approximately 10 calories per minute.
  • A 155-pound person burns around 12.5 calories per minute.
  • A 185-pound person burns about 15 calories per minute.

By doing burpees for just 20 minutes, a 155-pound person can burn approximately 250 calories. Increasing the intensity and speed can lead to even greater calorie burn.

2. Full-Body Workout

As a calisthenics exercise, burpees use your body weight for resistance, providing a comprehensive full-body workout. This exercise engages muscles in your legs, hips, buttocks, abdomen, arms, chest, and shoulders. Regularly performing burpees helps build muscle strength and endurance across these major muscle groups.

3. Boosts Cardio Fitness

Burpees are a key component of High-Intensity Interval Training (HIIT), which is highly effective for improving cardiovascular fitness. HIIT workouts, including burpees, involve short bursts of intense exercise followed by brief rest periods. This approach has been shown to enhance heart and lung function, improve blood flow, and lower the risk of heart disease and diabetes. Additionally, HIIT is effective in reducing body fat, especially around the abdomen, making it a great choice for boosting overall cardio fitness. For a well-rounded workout, consider incorporating some of the Best cardio machines to complement your HIIT routines.

4. Convenient and Versatile

One of the best aspects of burpees is their convenience. You don't need any equipment, just your body weight and enough space to move. This makes burpees a great option for home workouts, travel, or any situation where gym access is limited. Additionally, there are many variations of burpees, allowing you to adjust the intensity and challenge level to suit your fitness goals.

How to Do Burpees Correctly

Performing burpees with the correct form is important to maximize benefits and prevent injury. Follow these steps for a standard burpee:

  1. Start in a squat position with your knees bent, back straight, and feet shoulder-width apart.
  2. Lower your hands to the floor in front of you, just inside your feet.
  3. Kick your feet back so you’re in a pushup position, keeping your body straight from head to heels.
  4. Perform one pushup, maintaining a straight body line. Avoid letting your back sag or sticking your butt in the air.
  5. Jump your feet back to the squat position.
  6. Stand and jump into the air, reaching your arms overhead.
  7. Land back in the squat position and immediately move into the next repetition.

Variations of Burpees

Easier Variations

  • Squat Thrust: Begin in a squat, kick your legs back to a pushup position, and then return to standing without performing the pushup or jump. This variation is ideal for beginners.
  • Plank Burpee: Perform the burpee without the final jump into the air. This reduces the impact on your joints and makes the exercise less intense.
  • Plank Hold: Instead of a pushup, hold the plank position for a few seconds before returning to the squat position.

Challenging Variations

  • Burpee Box Jump: Use a sturdy box or bench. Perform the pushup with your hands on the box, then jump onto the box instead of into the air. This adds a plyometric element to the exercise.
  • Burpee with a Bosu Ball: Hold a Bosu ball with the flat side up. Perform the pushup with your hands on the Bosu ball, then lift it overhead as you stand up. This variation increases core engagement.
  • Burpee with Dumbbells: Hold a pair of dumbbells during the burpee. Perform the pushup while holding the dumbbells, then lift them overhead as you stand. This adds resistance training to the exercise.

Safety Tips

Burpees are effective but can be strenuous. To prevent injury and get the most out of your workout, follow these safety tips:

  • Start Slowly: Begin with a few reps to get used to the movement. Gradually increase the number of repetitions as you become more comfortable.
  • Focus on Form: Maintain proper form throughout the exercise. Keep your back straight, engage your core, and avoid letting your hips sag during the pushup.
  • Protect Your Wrists and Shoulders: Burpees can put stress on your wrists and shoulders. Ensure you land gently and maintain a controlled motion to avoid injury.
  • Progress Gradually: Only add weights or extra jumps when you are confident in your form and strength. Pushing too hard too soon can lead to injuries.


Burpees are a challenging but incredibly rewarding exercise. They offer a comprehensive workout that burns calories, builds muscle, and improves cardiovascular fitness. By starting slowly and focusing on proper form, you can safely incorporate burpees into your fitness routine. 

Experiment with different variations to keep your workouts exciting and to continuously challenge your body.

The Surprising Benefits Of Burpees and How to Do Them Right
abc, Administrator July 7, 2024
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