Many people in the world over are looking for ways to shed extra weight, and burn extra calories. They want to get their bodies in the right shape, extra lean and maintain great muscle mass. A wide variety of ways are available to achieve this. To lose weight effectively, maintaining healthy meal plans is a good way, combined with exercises. Burpees exercise is one of those weight loss workout plans that will help you shed weight and achieve a great muscle mass. There are many benefits of doing burpees exercise as they are cost-effective and can be performed almost anywhere.
They are best performed at home. However, you can still practice doing burpees exercise at your gym. It focuses on most parts of the body; the arms, legs, glutes, chest, shoulders, belly etc. other than weight loss, these exercises are good for other health problems such as heart diseases. It increases the heart rate and thus great blood flow. Burpees exercise is a highly intensive kind of workout that helps burn calorie as well as burn body fat. They are the best exercises that will keep your lungs functioning optimally, your heart thumping and your muscles toning up.
Basics to doing Burpees Exercise
To achieve maximum results, burpees exercise involves four variations of workouts. It mainly focuses on a wide variety of joint movements, body muscles and general body strength. Weight loss workouts seek to improve and enhance the body’s metabolism while keeping your heart rate high. Additionally, these exercises help to burn body fat. This is possible through excessive sweating as they are vigorous and engaging.
Burpees exercises focuses on your whole body. They focus on your upper body, as well as your lower body. Weight loss exercises such as this, will focus on; shoulders, the arm (triceps and biceps), hamstrings, the Abs, quads and the glutes. These muscle combination makes your body maintain a healthy shape, burn calorie and shed weight in a healthy way. Burpees exercise is generally a combination of squats, jumps and push ups. Consequently, with this combination, more pressure is put on the muscles.
The benefits of doing Burpees Exercise
This type of exercises are the best that will help you shed extra weight as they are a combination and improvement of your aerobic exercises. Moreover, they are exercises that will strengthen your other workout exercises without the help of any particular equipment. The main aim of burpees exercise is to enhance bodily flow of oxygen as well as keep you feeling energetic throughout the day. Even though, they are not cardio exercises, they will enable you achieve a lot that wouldn’t be gained through jogging.
Burpees exercise are great core workout exercises that improves the strength of your muscles. Since they are a high resistance kind of training workouts, these exercises offer continuous muscle contraction thus improving muscle endurance and strength.
The main achievements of Burpees exercise are a lean body, healthy weight loss, fat burning and muscle gain. All these benefits can be achieved in the least time compared to other workouts you could possibly engage in. This makes burpees exercise the best kind of exercises to do at home, without a trainer or any specific training kit.
The Best Burpees Variations
A wide variety of burpees workout routine are available. To achieve the best result in these exercises for your weight loss, there are 5 variations that will ensure maximum fat and calorie burn. Each of the variation, will ensure you get a great body shape, lean muscle mass, and healthy weight. Moreover, you will be able to incorporate a number of the variations together, to achieve maximum results.
Basic Burpee
In this variation, you will have to jump up, and drop while placing your hands outside your feet. You will then have to jump your legs back so that you are in a press-up position. Take your feet back in between your hands. You will have to jump up while clapping your hands over the head. In this form, it focuses on the cardio and quads.
Bastard Burpee
While standing, drop down while placing your hands outside your legs. You will then take your legs back to achieve a press up position. Perform one press up, then get your legs back to in between your hands. Finally, jump up while clapping overhead. This type of exercise, focuses on the chest, triceps, quads and cardio muscles.
Burpee Broad Jump
This is more intense burpees exercise where you drop from a standing position and place your hands outside the feet. Align yourself as if in a press-up position then back to between your hands. From this position, jump up and forward as far as you can get while stretching your hands out to increase momentum. Do this repeatedly to achieve maximum results. This variation basically targets cardio, quads, glutes, and hamstring muscles.
Burpee pull up
A complete rep in this weight loss burpees exercise, you need a pull up bar. You will have to drop from a standing position, get your legs back to achieve a top press-up position, then back to between the hands. Jump on the pull up bar and perform a complete pull up. For a complete pull up, you have to pull up above your hands on the bar. Do this repeatedly to optimally gain results. A pull up burpee exercise focuses on cardio, back and quad muscles.
Burpee Renegade
In a burpee renegade exercise, you will be targeting quad, chest, back, cardio and tricep muscles. You will need dumbbells to hold on each hand as you perform each set of the reps. From a standing position, you will have to drop on the floor with your hands outside your feet, as you hold on the dumbbells. Take the feet back to achieve a press-up position. Brace your core. Row each hand while holding onto the dumbbells still in the press up position.
In Conclusion,
Burpees exercise routine will involve repetition of each variation as many times as possible in a minute. With daily practice, you will notice that these repetitions increase with increase in body strength and endurance. Burpee exercises will offer an enhanced combination of cardio training and strength exercises to keep your metabolism high. As a result, your body will burn pounds of unwanted body fat and melt extra pounds of calories. This makes Burpees a great workout choice. Remember to keep yourself hydrated as these exercises will keep you sweating profusely.