Why Burpees Are Great for You and How to Do Them Right

Burpees may not be as iconic as pushups or squats, but they pack a punch when it comes to fitness. This full-body exercise combines strength, cardio, and endurance into one movement, offering an efficient workout with no equipment required. Whether you’re new to burpees or looking to enhance your technique, understanding their benefits and proper form is key to maximizing results.

What Are the Benefits of Burpees?

Burns Calories Fast

Burpees are calorie-torching powerhouses. A 155-pound person can burn about 12.5 calories per minute doing burpees, translating to approximately 250 calories in 20 minutes. Performing burpees at high intensity can increase this burn, making them an excellent addition to weight-loss goals.

Provides a Full-Body Workout

This calisthenics exercise targets multiple muscle groups, including your:

• Legs

• Hips

• Glutes

• Core

• Arms

• Chest

• Shoulders

By engaging your entire body, burpees help build strength and improve muscle endurance.

Boosts Cardio Fitness and Reduces Fat

When incorporated into a high-intensity interval training (HIIT) routine, burpees can effectively burn fat and improve cardiovascular health. Research shows that HIIT exercises, like burpees, can:

• Strengthen the heart and lungs

• Lower blood pressure and cholesterol levels

• Improve brain function and blood circulation

• Reduce the risk of heart disease and diabetes

Convenient and Versatile

No gym? No problem! Burpees require only your body weight and enough space to perform the movements. You can customize them by adding weights, jumps, or extra pushups to suit your fitness level and goals.

How to Do a Burpee Correctly

Proper form is essential to reap the benefits and avoid injury. Here’s a step-by-step guide:

• Start in a Squat Position: Stand with feet shoulder-width apart, back straight, and knees bent.

• Lower Your Hands to the Floor: Place your hands inside your feet, keeping your weight on your hands.

• Kick Your Feet Back: Jump your feet into a plank position.

• Do a Pushup: Keep your body straight, lowering and raising without sagging or arching your back.

• Frog Kick: Jump your feet back to the starting squat position.

• Stand and Jump: Reach your arms overhead and jump into the air.

• Repeat: Land softly, return to a squat, and begin the next repetition.

Modifications to Fit Your Fitness Level

To Make It Easier:

• Skip the Pushup and Jump: Perform a squat thrust instead.

• Skip the Pushup: Hold a plank briefly instead of doing a pushup.

• Skip the Jump: Simply return to a standing position without leaping.

To Make It More Challenging:

• Burpee Box Jump: Incorporate a box or bench to jump onto instead of a vertical jump.

• Burpee with a Bosu Ball: Add balance and core engagement by holding and lifting a Bosu ball.

• Burpee with Dumbbells: Use light weights for added resistance during pushups and jumps.

Safety Tips

Burpees are intense, so proper precautions are essential:

• Start slowly with fewer reps to build strength and confidence.

• Aim for 8–10 reps per set before progressing to more challenging variations.

• Pay attention to wrist and shoulder alignment to avoid strain.

• Focus on technique before adding weights or advanced moves.

The Takeaway

Burpees are a powerful, adaptable exercise for building strength, endurance, and cardiovascular fitness. They’re challenging, but the results make them worth the effort. If you’re new to exercise or have health concerns, consult with a healthcare provider or personal trainer to ensure burpees are right for you.

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