We all go to extreme lengths in order to train our minds and bodies, including extreme diets and multiple workout routines every week.

What if this was all going overboard? We can incorporate one move into a workout that can do it all, burpees.

What is a Burpee

A burpee is a single, non-stop movement that incorporates a full-body workout. They are able to combine aerobic conditioning and strength training into a high-intensity cardio routine.

The Burpee was created in the 1930s by physician Royal H. Burpee. Although it was invented in the 1930s the burpee was never truly used until the second world war, when they were used to evaluate new recruits physical abilities.

Burpees are easily incorporated into any class or workout routine. 

How to do a Burpee

The steps of doing the basic form of a burpee are as follows:

  1. Start in a standing position, feet even with your shoulders and hands at your side.
  2. Push yourself down into a squat position, but instead of holding your arms out bend forward more and place your palms on the ground
  3. Once in the squat position, hold your weight with your arms fully extended, flex your abdominal muscles and throw your legs back until you reach the peak position of a push-up.
  4. Once your legs are all the way stretched, immediately bring them back up towards your chest into the squat position again
  5. Go from your squat to the upright position

Now you have completed your basic burpee

The Benefits of adding Burpees

Knowing how to do the basic form of a burpee also helps to understand how it helps work out our body. Going through the movements we see that starting with a squat uses your glutes, hamstrings, and quads. Supporting your body weight on your hand works your shoulders and arms, and as you kick back your flexing your abdomen and the motions work out the entirety of your back.

These movements add together to make a quick interchange between upper and lower body workouts, showing how burpees are very aerobic and cardio inducing. This all adds together to make benefits like:

  • Full body toning and strengthening
  • Cardiovascular health 
  • Respiratory health
  • Increased endurance
  • Weight loss

For even more benefits you can visit this website and see why burpees can help you.

Getting Started

Because Burpees rely on your own body weight and not any specific tools you can get started right away in the comforts of your own home. Before you work out you should take a look at this video on how to properly stretch before doing burpees to make your workout better. If burpees are not for you there are a variety of other activities that you can do that have similar benefits that include:

  • Jumping Jacks
  • Jump Squats
  • Plank Push-ups
  • Plank Jack
  • Explosive Push-ups (pushing so hard on the way up that your hands leave the ground)

Now that you know the basics you’re ready to add that extra kick to your workout routine.