What do extreme athletes, gym junkies and footy teams all have in common? They all embrace burpees and regularly include them in their work-out routines. Lots and lots of burpees. But burpees aren’t just beneficial for hardcore athletes or certified badasses, say the fitness experts at Fitness First Parramatta. They’re for everyone!

Not only will burpees turn you into an elite athlete (at least in your mind), they’ll also help you scorch fat, rev up your metabolism and get you conditioned like no other exercise. But just what is a burpee … and why should you care?

Burpee basics

Burpees are an awesome, kilojoule-torching, strength-building, full-body exercise. Later in this article, you’ll learn why you should love them. But first, you need to know how exactly to do a burpee.

Just follow these simple steps

  1. First, stand up straight, then get into a squat position with your hands on the floor in front of you.
  2. Kick your feet back into a push-up position.
  3. Now return your feet back to the squat position as fast as possible.
  4. Immediately jump up into the air as high as you can.
  5. And … smile!

Burpees are all about speed, but don’t go too fast or you’ll burn yourself out after doing just a few. Trust me.

Burpees demo

5 reasons burpees are awesome 

… and why they should be your new favourite exercise

1. They burn mega kilojoules

Burpees make your body a fat-burning machine. That’s because they are an intense fully-body exercise and burn a tonne of kilojoules. Plus, research shows that high-intensity exercises, such as performing burpees, burns up to 50 per cent more fat than moderate exercise. Better yet, burpees speed up your metabolism throughout the day, meaning you’ll burn more kilojoules long after your burpee hell is over. So, if you want to lose weight, ditch the recumbent bike and elliptical machine and do some burpees instead!

2. They make you stronger

The burpee is a full-body strength-training exercise and the ultimate example of functional fitness. With every rep you’ll work your arms, chest, quads, glutes, hamstrings and abs. And, following a few sets, your legs should feel a little bit like lead.

3. They’re great for conditioning

Why do you think burpees are embraced in the hardest of work-outs (such as CrossFit training)? It’s because they’re great for developing conditioning and endurance. And they get your heart rate up … fast. Burpees are a great way to get fit quickly, whether your goal is to learn a new sport, train for a triathlon, hike a big mountain or just gain a better body shape.

4. They’re portable and require no equipment

The best thing about burpees? They require absolutely no gym equipment. That’s right. Zip. Zero. Zilch. You can do burpees in your house, in a nearby park, even at the office.

5. You can add them to almost any work-out

Unlike running, which is a slow, monotonous form of exercise (unless you’re sprinting), burpees are fast-paced, dynamic and never boring.
Like I already mentioned, adding burpees to your work-out routine will bring you tonnes of benefits and whip you into shape quicker than you ever thought possible.

If you do happen to have equipment available, there are a stack of burpee variations you can do to mix things up. Here are just a few.

  • Burpee pull-ups. Do a burpee in front of a pull-up bar, then do a (jumping) pull-up.
  • Burpee knee-ups. Do a burpee in front of your dip station or a set of chairs, then do a knee-up.
  • Burpee box jumps. Do a burpee in front of a box or a high surface you can jump on, then do a box jump.

Be creative and come up with your own!

Triumph over burpees!

For a really awesome (and challenging) burpee work-out, try doing 100 burpees in a row as fast as you can. Some people look at this as an impossible work-out – but we say it’s all about pacing yourself, and most of all, believing in yourself!

You can perfect your burpees along with the latest training techniques, including Freestyle as well as various Group Exercise classes, at Fitness First Parramatta, Also, visit them on Facebook.

Do you do burpees as part of your work-out or training regimen? Let us know how they’re working for you in the comments section below.

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