Burpee exercise - technique for beginners

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Burpee (aka burpee) is a legendary CrossFit exercise that leaves no one indifferent. He is either adored or hated with all his heart. What kind of exercise is this and what it is eaten with - we will tell you further.

Today we will take it apart - we will tell you about:

• The correct technique for doing burpees, which will be useful for both beginners and those who have done it before;
• The benefits of burpees for weight loss and cutting;
• Reviews from athletes about this exercise and much more.

What is burpee in sports

Burpee helps to activate all muscle groups, according to the athletes themselves - this is an ingenious solution that helps activate all muscle groups of the body. Burpees were originally invented for military personnel who needed to do strength training and be in good physical condition. Now the exercise has become very popular in all versions of weight loss programs, because the effectiveness of the movement is very high. 5-15 minutes of work according to this scheme are comparable to 6-8 km of jogging, with almost all muscle groups of the body receiving load.

What does burpee do?

To effectively burn excess weight, you need to give your body a serious cardio load. To do this, choose circular or interval training (interval). In this section, it immediately becomes clear what the burpee exercise gives: it involves the whole body, training the muscles, while the execution speed is high and creates a serious load on the vascular system. Burpees help speed up blood flow, increase metabolism, and speed up the process of converting fat into energy.

Due to its uniqueness, burpees immediately became part of all the popular weight loss complexes in CrossFit. This movement is suitable for both beginners and experienced athletes. The difference will be in the number of repetitions, additional weighting, and rhythm. Intense workouts will create the level of stress necessary for weight loss, and you will only need to do push-ups and jumping up in place. This will increase your endurance and strength. You can perform burpees in any convenient place where there is 2x2 meters of free space: street, apartment, gym.

Burpee exercise for men

The point is to perform several movements at once without interruption that load different muscle groups. Burpees for men are ideal for weight loss, warming up and preparing for more serious full body work. Depending on your level of training, you can choose one of the options for performing burpees: with your own weight, dumbbells, or kettlebell. The benefits of such exercises will be noticeable after 2-3 weeks, but it should be borne in mind that if you have a weak heart or a problem with the vascular system, you should perform such exercises with caution.

The exercise itself includes push-ups and jumping jacks. The first part loads the shoulder girdle, chest, arms and abs, and the second part works the gluteal muscles, thighs, calves and lower legs. Over time, you can complicate the burpee technique with the following additions:

• alternate movement with running in place;
• jump onto a hill or jump over a bar;
• After the jump, do pull-ups on the horizontal bar.

Burpees for girls

Most women have 2 goals in the gym: burn fat and train their buttocks and thighs. This type of training involves the whole body, increases heart rate, which contributes to the fat burning process. Burpee exercises for women involve the gluteal, calf muscles, and abdominal thighs. At the same time, the shoulders, chest, and triceps are strengthened. One of the advantages of burpees is that they can be done at home with high efficiency at any convenient time. For classes (in the first stages) no additional equipment is needed. Girls can train with burpees:

• hips;
• buttocks;
• calf muscles;
• triceps;
• breast;
• shoulders.

What are the benefits of burpees?

All fans of CrossFit and active sports immediately adopted a new training technique. The benefits of burpees turned out to be so obvious that the exercise became the basis of one of the major weight loss programs, “Mad Cutting.” The simplicity of the technique and the wide scope for complicating the workout have made burpees a popular way to lose weight at home. What are the benefits of the exercise:

1. Almost all muscle groups are involved at the same time.
2. Burpees are a good workout for your core muscles.
3. High intensity helps burn calories efficiently.
4. The effect of increasing metabolism in the body lasts for a long time.
5. Improves flexibility, coordination, and speed.
6. When performing burpees, a noticeable load is created on the vascular system, which strengthens it.
7. You don't need any sports equipment to do this.
8. Perfect for experienced and beginner athletes.

Burpee exercise for weight loss

To achieve a slim body, you need to follow a few simple to understand, but difficult to follow rules: eat less flour and sweets, exercise more, ensure proper rest at night. Burpees are ideal for weight loss because they create a constant dynamic load on the cardiovascular system and most of the muscle groups of the human body.

An important condition for weight loss will be regular exercise. You can get tangible results only if you follow the program; you cannot indulge yourself or skip workouts. It is recommended in the first stages to practice together with someone to control each other. The training scheme, number of repetitions and approaches should be selected based on personal physical fitness, gradually increasing the load of the exercise.

Recommendations for heart rate values

It is not recommended to practice burpees to the point of exhaustion; this can harm the body, because when the internal organs are overloaded, they are disrupted from their normal working rhythm. Therefore, it is important to increase physical activity gradually.

To calculate your individual maximum allowable heart rate, you can use a heart rate monitor that is built into any fitness bracelet. Or use the usual method of counting your pulse on your wrist.

Maximum allowable heart rate = 205.8-(0.685* your age).

The resulting value will be marginal and when it is reached it is necessary to stop the lesson. It is important not to exceed the maximum value so as not to harm the heart.

How to do burpees correctly

The mistake of most beginners is that they do not know the rules for performing the exercise. You can only get a noticeable effect if you know how to do burpees. To do this, you must adhere to some conditions:

1. If fatigue sets in too quickly, it is difficult to complete the full cycle, you need to do a shortened version of the burpee, but with a large number of repetitions. You can eliminate the jump up, just do push-ups and rise to a standing position.
2. Keep your back and neck straight during training.
3. When doing push-ups, your arms should be fully straightened at the elbow joint.
4. The pelvis should not be lowered, the stomach should be pulled in, and the legs should not be bent.
5. There should be no rest during the cycle (round).
6. Don't forget about breathing: if you don't breathe correctly, you will run out of breath very quickly.

Burpee technique for girls

Athletes often have to choose between strength training and cardio training. The burpee technique combines both options, which are perfect for training for girls. At different levels of training, you should individually select the speed and rhythm of the exercise. You should not allow excessive load, do one approach and evaluate whether you can complete 4-5? Over time, each new stage in the development of your physical fitness will require increased load.

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The female version of this exercise does not necessarily involve push-ups. They should be added if you need to increase the load and strengthen the muscles of the arms and shoulders. The classic version of burpee (without complication) is performed according to the following scheme:

1. Starting position – standing straight.
2. Squat down, put your arms in front of you, rest your hands on the floor.
3. Jump your feet back into a push-up position.
4. Hold the position by squeezing your buttocks and stand for 3-4 seconds.
5. Through the jump, return your legs back to your chest.
6. Jump up as high as possible, clapping your hands on the debt.
7. Do these 10-15 movements.
8. Over time, you need to do this exercise without stopping for a minute.

Burpee technique for beginners

The advantage of this exercise is that its intensity can be compared to jogging, but the training takes much less time. You can improve your endurance without leaving home. Burpees for beginners are an easy way to prepare the body for any load; almost all muscle groups of the human body are involved. You can achieve good results only if you follow the technique and practice regularly. The following scheme is suitable for beginners:

1. Squat down, place your hands on the floor.
2. Through the jump, release your legs back.
3. Take a plank position (body is straight, there are no bends anywhere), squeeze your buttocks.
4. Return to the starting position.
5. Jump up high and clap overhead.
6. Each action should take no more than 2-3 seconds.
7. Over time, add push-ups from the plank position.

Squats

Squats are considered one of the most effective exercises for losing weight, since they are the basic movements of the human body. William Lorman, a professor at Stanford University, in his Compendium of Guides to Observing Physical Activity, provides some very interesting data. For example, a person weighing 62 kg loses about 43 kcal while performing just 100 squats.

jump squat technique

The squat can be divided into two stages. While squatting down, all the muscles of the body are tensed to maintain balance. The power phase begins when the body rises upward. There are several types of squats, which differ in type of complexity, load and method of execution. The effectiveness of different types of squats is almost the same, so you can use any exercise you like to lose weight. However, one of the most intense and effective types of squats is the jump squat!

The squat is a full-body exercise that also requires no additional equipment and perfectly works the muscles of the legs and core through alternating contraction and stretching of the muscles. A classic plyometric exercise that involves a powerful upward jump from a squat. A so-called explosive load is created, that is, a quick effort is made in a short period of time, which develops muscle strength and increases their volume. This exercise uses the quadriceps, large and soleus muscles of the buttocks, as well as the adductor muscles of the thighs, calf muscles, additional load is placed on the muscles that hold the spine, the posterior thigh muscles, the lower back muscles, and the abs.

Execution technique

• Place your feet shoulder-width apart and straighten your back. You can cross your arms in front of you at chest level.
• The squat is done while inhaling. Lower yourself until parallel with the floor. You can go a little lower, the main thing is to watch your feelings.
• As you exhale, tense your core muscles and suddenly, using the movement of your hips, jump up as high as possible. You need to make a powerful jump up, pushing off with your full feet. Try to jump as high as possible, your hips should “spring” as much as possible.
• Once your feet have fully touched the floor, go back into a squat. Repeat squat jumps as many times as necessary.

It is especially important to control the landing: try to stand on the floor with both feet at the same time. You should land on slightly bent legs (as softly as possible) and immediately go back into another squat. It is advisable to use soft and comfortable sports shoes designed for such training, ideally with shock-absorbing soles that can effectively absorb shock. It is also better to choose a surface for practicing, focusing on a softer surface (accordingly, concrete or asphalt surfaces are not the best options).

jump squat

For those involved in strength sports, the squat is the main exercise for developing strength and muscle mass in the body. Correctly performed squats help strengthen the back and form correct posture. Squats stimulate normal blood circulation in the pelvic area, which speeds up metabolism. Exercise strengthens the leg muscles, and this makes a person more active and mobile.

With the help of squats, you can get rid of the “breeches” on your hips and generally improve the shape of your buttocks. Squats speed up metabolism, train breathing, and increase the rate of breakdown of fat cells. As a result, calories are burned, the figure becomes slimmer and more toned, and the gait becomes lighter, softer and more attractive. For maximum effect, the jump squat can be performed in the form of a Tabata protocol* (read more in the article Tabata: 4 minutes that will work wonders on your body). This 4-minute magic set burns the most calories both during and after your workout. Participants in one experiment who did 8 rounds of full jump squats—20 seconds of hard work alternating with 10 seconds of rest—burned 13.4 calories per minute and doubled their metabolic rate after the workout for at least 30 minutes.

Beginners should practice stationary squats. Once you have mastered the squat technique, you can add small jumps, concentrating on the landing mechanism (see above). Later, the exercise can be complicated using additional equipment. For example, jumping onto a step or box.

Burpee training program

In any training scheme, 1-2 weeks should be allocated to prepare the body for the main load. You can’t immediately set a high pace, otherwise you can overload your body. There is a burpee program for 30 days, as a “challenge” to yourself, people record a video about it and share their achievements. For beginners, 3 sessions per week will be enough, then you should increase the frequency to daily workouts in order to burn fat as efficiently as possible.

Burpees can be considered a cardio workout with moderate strength elements. This type of training, as a rule, is carried out not by the number of repetitions, but by time. Eg:

1. Perform 4 approaches, each of them for 2 minutes, speed – medium. The break is no more than 1 minute.
2. At the next stage, do 6 cycles of 2 minutes each. and the same breaks.
3. Another option: 20 seconds exercise and 10 seconds break. You need to do these 8 approaches - this will be 1 cycle. The workout should consist of 4 cycles with 1 minute rest. between them.
4. Well-trained people do 3 minutes of 6 approaches with a 30-second rest break.
5. During the burpee exercise, professionals wear a special weighted vest or use dumbbells/weights.

Burpees with a kettlebell

When their own weight is not enough to achieve the required level of load, athletes use special weights. Kettlebell burpees are an option for advanced athletes who want to increase the load on their back. First you need to choose 2 apparatus of suitable weight with which you can effectively perform deadlifts (this exercise is complemented by burpees). The movement pattern is as follows:

1. Kettlebells serve as a handlebar for arm rests during push-ups. Place them on the floor and jump from a squatting position into a push-up position.
2. Do a push-up and return to the starting position.
3. Perform deadlifts with kettlebells.
4. Return them to the floor and take the starting position.
5. Repeat as many times as necessary.

Burpees with dumbbells

This option is similar to the one described above. Burpee with dumbbells is a more advanced version of the exercise that is suitable for advanced athletes. You should choose the right weight so that you have enough strength to complete the required number of approaches. The technique of execution is the same as the version with weights, which is described above. If desired, you can change it a little if the goal is to strengthen the shoulder girdle. As you come back from the push-up position, stand up and simultaneously press the dumbbells overhead. This will put stress on the deltoid muscles.

Reviews and photos of weight loss “before” and “after”

People who have lost weight through burpees have been sharing amazing before and after photos and their thoughts on various online forums:

“I’m starting to get carried away with this exercise... I tried to do the complex on vacation every morning.
After 15 minutes of training, you are already sweating, and after a few days you are already noticing the results... The speed of their execution increases, and the recovery time decreases...” “Burpees are difficult exercises that you will hate at first. They require a lot of energy and effort to complete. This is one of the most tiresome complexes I have ever encountered. But they are so effective that you won’t believe your eyes when you see your body improve dramatically in just a few weeks.”

How many calories does a burpee burn?

Such workouts are usually performed to reduce weight and train endurance. Beginning athletes are often interested in how many calories are burned during burpees and what supplements they should take. According to reviews from professional trainers, in this matter much depends on the person’s initial data and metabolic rate. On average, an athlete can lose about 300 kcal in one session. It is important to remember that during training with the burpee exercise you need to maintain a high pace and not violate the technique of movements. Dietary nutrition is also not canceled.

Breathing during exercise

For many athletes, the main difficulty is breathing during burpees. It’s no secret that the hardest thing to do this exercise at first is precisely because your breathing becomes difficult. What to do in this situation? How to breathe correctly during burpees in order to perform it as efficiently as possible for the body?

Experienced athletes recommend following the following breathing regimen:

1. Fell (lying on hands mode) – inhale/exhale -> do push-ups
2. We bring our legs to our hands -> inhale/exhale -> make a jump
3. We land, get to our feet -> inhale/exhale

And so on. The cycle continues. That is, for one burpee there are 3 breathing phases.