??‍♀️ Burpee: technique for girls, ?‍♀️ beginners

To burn extra calories and make your body slim and fit, you should master the technique of doing burpees. This is a complex exercise that uses almost all muscle groups. Today it is often used in crossfit and cardio training. One of the main advantages of burpees is that it does not require special equipment. It is also not necessary to visit the gym, because you can exercise at home.

Burpee: what is this exercise?

Essentially, a burpee, or burpee as it's also known, is a plyometric exercise that combines a push-up, a jump, and a plank. It was developed by Royal H. Burpee in 1939. It was named after the doctor of physiological sciences.

When performing burpees, the body takes on a vertical and horizontal position in a short period of time. Your heart rate increases, so calories are burned faster. Depending on the phase of the exercise, the triceps, quadriceps, muscles of the buttocks, thighs and other parts of the body are activated.

What is a burpee and why is it effective?

The burpee is a full-body exercise that was developed by an exercise physiologist named Royal Burpee in the 1930s. He used it to generally assess a person's physical fitness. This required only 4 repetitions, after which the subjects’ pulse was measured and calculations were made using a special formula. Over time, this exercise has become one of the most popular in all corners of the world.

Burpees are a full-body exercise that works major muscle groups while also improving cardiovascular fitness, balance and coordination.

In the process of correctly performing burpees, the following are involved:

Upper and lower legs: quadriceps, hamstrings and calves.
Butt: hip flexors and glutes.
Lower and upper back: erector spinae and latissimus muscles
Upper body: chest and shoulders

We bet that if athletes were asked to choose just one exercise that they could do for the rest of their lives, many would choose burpees. This is the best option for maintaining the shape of the whole body.

What are the benefits of burpees?

You don't need any equipment to perform burpees. All you need is your own weight and enough space for activity.
The Center for Sports Science Research (CIDESD) has found that bodyweight exercises such as burpees significantly reduce blood pressure, the risk of heart disease and diabetes, improve cholesterol levels, brain function, and more.
By combining strength and cardio exercises in one exercise, endurance increases.
Calories are burned efficiently. A 2015 study published in The Journal of Strength and Conditioning Research found that when performing burpees, compared to squats, deadlifts, and lunges, participants consumed more oxygen, which burned more calories.

How many calories can you burn doing burpees?

If you do 20 burpees per minute, a girl weighing 57 kg will burn an average of 10 calories, and a girl weighing 70 kg will burn 12.5 calories. Accordingly, in 10 minutes of doing burpees you can lose from 100 to 125 calories. It all depends on the intensity of the exercise and the weight of the individual.

Classic burpee

In the classic version, the burpee technique looks like this:

Take the starting position. Stand straight, place your feet shoulder-width apart. The arms hang freely along the body.
Take a breath. Lean forward, then squat and place your palms on the floor. They should bear the bulk of the body weight at this moment.
Take a “lying position”, throwing your legs back. The body forms a straight line, it is parallel to the floor surface.
Do 1 push-up. Then sit down again, leaning on your hands and knees.
Exhale, jump strongly. Your arms should go up while jumping.

Without stopping, you need to do a few more repetitions. Then, after a short interval, repeat the exercise.

On a note! Before you start doing burpees, you need to soberly assess your own capabilities. For beginners, this exercise may be overwhelming. In this case, it can be made easier or performed after certain physical training.

Burpee technique for beginners

The exercise can be made easier by removing one of the elements from it. For example, eliminate push-ups.

Burpee technique for beginners:

Take the starting position. Stand up straight with your feet shoulder-width apart. The arms hang along the body.
Breathe. Lean forward, squat and, as in the classic version, place your hands on the floor.
Throw your legs back, resting your toes and palms on the floor. The body is parallel to the floor.
Without doing push-ups, squat down, rest your knees and hands on the floor.
Exhale, jump strongly. Raise your arms up in a jump.

On a note! When performing burpees for beginners, you can exclude from it not only push-ups, but also jumping. This will make the exercise easier, but less effective.

Additional Burpee Options

The easiest way to master the technique and adapt the muscles to the load is the technique without push-ups. To do this, you must complete the following steps:

Take the starting position, feet width apart;
Crouching, we touch the floor with our palms;
We jump into the plank;
From the plank position, jump back to your feet;
Jump back to the starting position.

Option from the CrossFit technique

In CrossFit competitions, one of the conditions for qualifying a repetition of this exercise is to lift your palms off the floor while lying on your stomach. The technique is performed as follows:

From a standing position, we squat, lowering our palms to the floor;
We jump out while lying down;
Bend your elbows and lower yourself onto your stomach;
We lift our palms off the floor, raising them to the level of the shoulder joints, bending slightly in the thoracic region;
Pushing off with our palms and feet, using our knees we rise to the plank position;
We jump back to the palms;
We jump to the starting position.

The video clearly shows various variations of the execution with lunges and jumps on the stand.

Burpee technique for girls

In fact, the burpee technique for girls is no different from the classic version. However, to increase the effectiveness of the exercise, you can complicate it a little:

jumping onto a step platform or other suitable height;
jumping over an object - left or right over an obstacle.

Such changes will allow the calf and gluteal muscles to work more actively.

Burpee exercise for women can be done as follows:

Stand up straight, place your feet shoulder-width apart. Hands are along the body.
As you inhale, bend forward, then squat down and place your hands on the floor.
Take a “lying position” and do push-ups, keeping your body in one straight line.
Squat down again, placing your hands and knees on the floor.
As you exhale, jump over the obstacle.

Basic recommendations

At first glance, burpees may seem like a difficult exercise. However, just a few regular workouts will prove that there is nothing difficult about it. The main thing is to master the technique to do burpees correctly.

Experts give beginners the following recommendations:

you need to start the exercise slowly, because at the first stage it is very difficult to understand and master the coordination of legs and arms;
if physical endurance is not enough, you can do push-ups from your knees, and skip jumping altogether;
As you gain experience, the speed of the exercise must be increased;
The overall effectiveness of burpee depends on proper breathing;
It is preferable to train in the morning on an empty stomach, which will allow the body to recover faster and also enhance metabolic processes for the whole day.

Burpee exercise for weight loss: how it works

Muscles worked

This complex is a fairly simple way to lose weight, which is easy to master. But still, it has a main disadvantage - it is intense and requires great endurance. When you decide to lose weight with the help of this complex, the main thing to understand is that there is nothing complicated or supernatural in it.

The muscles and ligaments receive the greatest load during this gymnastics. This will be felt almost immediately, so in the first stages the main thing is not to overdo it. A feeling of complete exhaustion may appear after just a few approaches.

The popularity of burpees is based on the fact that after it a large number of calories and unnecessary fat are burned. As you get used to it and increase the number of approaches, endurance develops and the body becomes toned.

During exercise, it is important to choose the right interval so that cardio training is as effective as possible. For optimal results, take a two-minute break after each approach.

Be sure to read: Effective jumping rope to burn calories

By performing the entire burpee routine correctly, the body literally becomes a fat-burning machine. Some scientific studies claim that high-intensity exercise burns twice as much fat as lower-intensity exercise. Against this background, metabolism always noticeably accelerates.

The most important condition for losing weight is the intensity of the exercise and maximum muscle use. The more energy expended, the more weight will be lost. The main thing to remember is that only your own weight is always used as a burden.

When performing burpees, maximum attention should be paid to the muscles of the shoulder girdle, triceps, deltoid and trapezius muscles, as for the upper body. Also, a separate intense load is given to the buttocks, calf muscles, and abdominal muscles. When performing the complex, the whole body is always involved and the result is cardio training, which provides a weight loss effect.

If you follow proper nutrition, the body will begin to consume its calories. But adding burpees will significantly increase your metabolism, and with the right approach, you can easily lose up to 8 kg in a month of such an intensive program. One completed set of burpees is an alternative to a half-hour jog.

Another important advantage is that specially equipped gyms are needed to perform regular strength training. Visiting such complexes requires time and additional financial costs, which for many can become a limitation on the path to a beautiful and fit body.

Preparation for training

Before you start doing burpees, you need to warm up your muscles. To do this, you will need to warm up before each workout. This may include the following:

easy jogging (5 minutes) – you can use a treadmill, run in place;
rotations with arms, wrists (up to 30 times);
body tilts in different directions (7 times);
tilt your head in different directions (7 times).

In addition, squats, jumping jacks, push-ups and other exercises will not hurt. They should be light and in no case overload the muscles, otherwise by the beginning of the workout you will feel fatigue and loss of strength. The load received by the human body during warm-up depends on the physical fitness of the person.

How many burpees should you do?

The exact number of repetitions and approaches when performing burpees depends on the physical fitness of the athlete.

On a note! There was a belief in the US Army that a soldier who did 40 simple burpees in 1 minute was in good shape.

Of course, for the civilian population the time frame is somewhat compressed. They can be expanded to 90 seconds, leaving the same 40 simplified exercise cycles as a reference. The number of approaches should be selected for yourself.

The following examples will help answer the question of how many times you need to do burpees to achieve results:

Tabata method – 20 seconds of continuous exercise with an interval of 10 seconds, 8 approaches;
classic program - 10-20 times, up to 4 approaches;
The standard for people involved in sports is 12-15 repetitions in half a minute.

On a note! The record for the most repetitions of burpees, listed in the Guinness Book of Records, was 47 times in a minute. It was directed by an Italian in 2021.

Several reasons why you should do burpees

Since burpees burn a huge amount of calories, this exercise is ideal for weight loss. Almost all muscle groups take part in its implementation. In addition, the following facts testify in its favor:

the cardiovascular system is strengthened;
physical endurance increases;
respiratory organs develop;
You can train at home, without using special equipment or going to the gym;
it is possible to adjust the difficulty level of the exercise by removing or adding elements;
for athletes who actively practice strength training, burpees will help build muscle mass;
This exercise restores coordination.

On a note! If you want to pump up the muscles of the lower body, it is recommended to include two jumps in the complex exercise. To give more attention to your chest and arms, it's worth adding a couple of push-ups. If you need to strengthen your abs, it is enough to pull your knees to your chest in a plank position.

Burpee

This exercise can only evoke two feelings: either you love it or you hate it! What you love about burpees is that they really give results, don’t require any additional equipment, and can be done anywhere! And hate it because it is simply deadly heavy!

Burpees combine a squat, push-up, and jump into sequential movements that are performed at a fast pace. This exercise is included in training programs for people who are required to have high physical performance: firefighters, special forces, professional athletes of individual and team sports. This is because burpees involve almost all the muscles in our body!

burpee

Burpee is a multi-joint exercise that involves several muscle groups at once. The most loaded muscles are the legs (hamstrings, glutes and calves), and the load also falls on the pectoral muscles, triceps and shoulders. The abdominal muscles are involved. There are practically no muscles that burpees do not affect.

Technique for performing classic burpees

Do a squat, placing your palms in front of you.
Kick your legs back into a prone position.
Do some push-ups.
Immediately after the push-up, tuck your legs under you, returning to the squat position.
Jump up from a sitting position, straightening your entire body and clap your palms above your head.

This is one "burpee" or "burpee". The exercise is performed at the fastest possible pace, with maximum intensity and the inclusion of all possible muscles.

Burpees have many benefits

strengthening the muscles of the whole body;
development of core muscle strength - 29 muscle pairs located in the pelvis, abdomen and lower back form the core necessary to maintain the balance of the human body; (Read more in the article All the power is in the center!)
burning a lot of calories during the exercise (this factor depends on the number of repetitions, speed of execution and your current weight)
acceleration of metabolism for the whole day, that is, the benefits of the exercise remain even after you finish the workout;
development of flexibility;
development of coordination/balance and endurance;
“pumping” of the cardiovascular system, improving the functioning of the heart and lungs;

There are different options for adapting the exercise. It can be made easier and more difficult. Beginners can skip the push-up and remain in the plank position, or skip the jump. You can increase the intensity of burpees by adding a forward or side jump between repetitions. Some people use weights and dumbbells and even do pull-ups between reps!

burpee technique

To incorporate burpees into your workout, try doing a few sets at a free pace. After the first couple of sets, be prepared to increase your speed of movement. For optimal results, try to do it at the maximum pace. Ideally, you will do 100 burpees. The result will be visible within a week.

Here are some ways to use burpees in your workout: Do 100 reps as quickly as possible, or see how many reps you can do in 10 minutes. You can also try doing the so-called 20 to 1 pyramid: do 20 burpees, rest for a couple of seconds, do 19 reps and rest again. Continue doing 1 less rep until you reach 1 rep. These options are a real challenge and are more suitable for those who have already developed good physical training.

If you're just starting out, alternate burpees with other exercises.

Even a few sets of 10 burpees per set will get your heart racing and your breathing noticeably faster, your legs will feel like they are filled with lead, your arms will shake and you will feel that your muscles have become stronger. Do them regularly and you will see your fitness improve rapidly.

Again, this is a full-body exercise, which means you'll be using every muscle in your body, meaning you'll burn more calories in less time.

It is estimated that on average, a man weighing 82 kg burns 1.43 calories per burpee. If you do at least 7 per minute, then the figure doubles. But you need to aim for 10 burpees per minute, i.e. to the figure of 14.3 calories per minute. Why? 10 reps at high speed can fire up your metabolism just as much as a full 30-second sprint on the bike, making burpees a killer cardio exercise.

How many calories do burpees burn?

Since burpees are one of the most effective exercises for weight loss, it's easy to imagine that doing them burns a lot of calories. Experts gave approximate calculations and found that for 7 repetitions performed in 1 minute, you can get rid of 15-20 kcal. According to experts, the speed of metabolic processes increases, as with a bicycle printer for 30 seconds. Thus, to burn 100 kcal, you need to perform approximately 35 burpees in 5 minutes. In turn, for 100 burpees done in 14-15 minutes, including several rest intervals with a total duration of 2 minutes, you can lose approximately 225-250 kcal.

However, the above are only average indicators. The exact number of calories burned depends on the athlete's weight. The higher your body weight, the more calories you can burn. On average, you can burn up to 1,200 kcal in an hour.

Thus, burpee is an ideal exercise for people who play sports to lose weight and also want to pump up the muscles of the chest, abs, and arms. Of course, you will have to put in a lot of effort to complete it, and for a beginner it may even seem impossible. However, burpees help you get rid of the same amount of calories in just 15 minutes as you can lose during an hour-long workout on the treadmill.

Burpees: calorie consumption while weights

Since the complex has existed for quite a long time, today there are a large number of its forms. Even every athlete who is well versed in loads can bring something of themselves into this program.

Be sure to read: How does walking help you lose weight?

The most common option is weighting with kettlebells. Their weight will depend on the age of the person losing weight and level of physical fitness. This option increases the mass of resisting force, and, accordingly, the effect of the training will be better.

Some trainers suggest lowering yourself onto your stomach during training. To do this, after the jump, you should lie down on a hard surface and strain your abdominal, abdominal and back muscles as much as possible. The total time delay can be about three seconds.

Using a weighted vest will also increase your overall body weight and therefore increase your workout performance. The main disadvantage here is that you need to get used to the vest and in the summer it will not be entirely comfortable.

Wave push-ups show good results, but this exercise is suitable for already experienced athletes. Push-ups replace holding a straight back, while lowering the upper and lower parts of the body alternately.

You can increase your cardio load by running in place. This sequence of exercises will only improve the result in a short time and help quickly tighten the buttocks.

If the exercises are performed outdoors, you can use a horizontal bar. In this case, after each jump you will need to do one pull-up on the horizontal bar. The number of approaches will be individual.

The most common option is to combine burpees with squats. Some trainers recommend alternating exercises, while others are of the opinion that you should do one burpee and then several squats, depending on your level of endurance. The respite time is 1 minute.

Some athletes like to perform the complex at speed. To do this, you need to have been exercising for a long time, and for people who have just decided to lose weight, this option is definitely not suitable.