Burpees is a great full body workout for calorie burning exercises. It is usually an essential exercise for HIIT workout sessions. So if you are up to burn your excess fat, then it is a must to add burpees in to your routine. As it is a full body workout, it works on many of your muscles including arms, chest, abs, glutes, quads and hamstrings also.
Burpees is a workout with many benefits as it works on many of your body muscles. It builds your muscle strength in your legs, hips, buttocks, abdomen, arms, shoulders and chest. But most importantly, it will help you to burn calories. For an average person, 10 – 15 calories will burn if you perform burpees for about 60 seconds.
In this exercise also there are few variations to target different muscles. But in this case, all of them are suitable for fat burning because they all are high insensitive workouts. Some of the variations of burpees exercise are as follows.
- Push up burpees – This is the most usual variation of the burpees exercise. The steps to perform this variation will be discussed below.
- Side burpees – This variation is also very similar to the usual burpees variation. The only difference in this is you have to jump to the side instead of the back. All other steps are same as in the usual variation.
- Superman burpees – In this burpees variation, instead of the push up part, all other steps are similar. You have to perform superman posture instead. If you do not know about superman exercise, just click below to know everything about it.
- Star jump burpees – In this variation also the only difference is you have to perform star jump instead of the usual push up.
- Tuck jump burpees – instead of push up you should do a tuck jump. Click down below if you don’t know how to perform star jump and tuck jump.
Star & Tuck Jump
- Bench burpees – In this variation you have to jump on to a fixed bench or a stair instead of the push up.
How to do Burpees?
The basic movement used in usual burpees can be performed as the given steps down below.
- Begin in a standing position
- Move into a squat position with your hands on the ground
- Kick your feet back into a plank position, while keeping your arms extended
- Return your feet into squat position immediately
- Stand up from the squat position
- Perform burpees for 3 sets of 12, 15 or 20 repetitions
You can follow the picture shown below the topic to have more convenience. So, get ready to change your body.