Burpee reviews of weight loss before and after photos, how many times to do burpees

Burpees have already been loved and hated. Increasingly, this exercise can be seen on the Instagrams of fit girls and famous athletes. It does not require any additional weights or equipment - just you and your body. Fall - jump. Doesn't sound very difficult. So can just 50 burpees a day change your body for the better?

First we need to understand what we are dealing with.

What will happen if you do 100 push-ups every day?

Features of the exercise

In a training method such as CrossFit, increased attention is paid to burpees. Initially, the exercise was invented to evaluate the physical fitness of American military personnel, however, since CrossFit collects the best elements from different disciplines, we attribute the credit for popularizing burpees to it.

First of all, it’s worth understanding what elements this exercise consists of. There can be many variations - athletes can complicate or simplify the exercise by adding or excluding certain movements.

The classic version looks like this:

Deep squat, hands on the floor.
Transition with a jump while lying down.
Push-ups.
Jump back into a squat.
Jumping up from a squat.
Return to squat.

These six elements make up one repeat.

The training task is to do the exercise as quickly and correctly as possible and fit the greatest number of cycles into the allotted time interval. The duration of this interval depends on the physical preparation of the athlete and the characteristics of his training program.

This could be 20 seconds of intense exercise with 10 second rest breaks, two minute intervals interspersed with a minute rest, and so on. Examples of training (work and rest intervals) for people of different levels of training will be given at the end of the article.

What are the benefits of doing burpees?

So, the essence of the exercise is clear. Now let's figure out why it is needed, what benefits it provides, and what physical qualities it develops. In other words, why it makes sense to master burpees even if you're not particularly interested in CrossFit.

The first indisputable advantage is that the exercise involves working a large number of muscle groups throughout the body. After all, you consistently perform push-ups and jumping jacks from a deep squat, interspersing all this with a plank pose on straight arms.

The following muscle groups receive the greatest load:

Quadriceps, hamstrings, glutes, calves.
Large pecs, triceps.
Deltoid muscles.
Press.

Almost every muscle in your body is recruited to perform this complex, coordinated movement. Combined with the speed of execution, this results in enormous energy consumption.

Burpees have a number of other benefits:

In order to push yourself to the fullest, you do not need any additional equipment. Just your own body and a couple of square meters on the floor. This makes the exercise universal. You can train in the gym, at home, on the street, in a hotel room on vacation, basically anywhere.
Exercise trains the respiratory and cardiovascular systems, circulates blood throughout the body and accelerates metabolic processes in the body. By spending a few minutes exercising in the morning, you will be alert and energetic all day long.
The exercise develops explosive strength, speed, coordination and balance. You learn to control every muscle of your body, perform movements quickly, clearly and consistently.
The high calorie consumption during exercise makes it an ideal tool in the fight against excess fat. Do you want to lose weight, get lean, burn off the piece of cake you ate? Get started!
Saving time, which is important for many busy people. Give yourself a few short intervals of work and rest every day, and you will get excellent physical exercise. To maintain health and well-being, this alone will be enough.

Contraindications to performing the exercise are any injuries, painful conditions, problems with blood pressure, heart or blood vessels. To begin an intense workout, you must feel good.

So, let's move on to execution techniques and variations.

Tina actually gave out subscriptions for burpees, but it had to be done near her trainer

100 burpees in 15 minutes is a challenge that clearly shows how fit you are. The journalists of “Soviet Sport” were clearly confident in themselves and easily completed the task, but then they suffered.

Dmitry Egorov: “Back then I ran a little, played sports and played football. It was wildly funny to me that some woman came and called journalists fat lazy people. When she started this challenge, I thought it was a completely easy topic that even an untrained person could do.

I was in Cyprus then, after her post I practiced doing these burpees and went out into the yard with the boys to perform a hundred for Tina. I did everything in 12 minutes, but it was a little hard - because these muscles had not worked at all before. In the evening everything hurt like crazy, I went to visit, got drunk (even though I hadn’t drunk for two weeks before), broke a bottle of wine and passed out. Overall, it was psychologically traumatic for me to do those 100 burpees.”

Daria Isaeva: “At that time I was actively training in the gym, and there I did these 100 burpees - faster than 15 minutes. There were no special sensations. I’m tired, of course, but I could still do 20 more.”

Vadim Tikhomirov: “By that time I had been training for 5 years and understood that 100 burpees was a fairly simple load for me. Tina’s words didn’t hurt me so much as they made me laugh. Because I saw Dima Egorov with bulging muscles in his legs and understood that he would do even better and even faster. I went to do it - naturally, the video was not recorded the first time. I had to do it again - it turned out to be more difficult than I thought, but not critical. At first I didn’t break it up into sets, but did it until I got tired. The first time I got tired was on the 20th. After that, I started doing a fixed number of times every minute and completed it with a large margin. Of course, at the end I was tired, but I still could have done about 50 more. It would be an interesting challenge to try and do another 100 burpees in 15 minutes. I did 300 burpees in an hour without really straining myself.”

The guys bombarded the entire Internet with videos and tagged Tina Kandelaki everywhere, but the general producer of Match TV did not react. Then she stated that she would count the attempts only if journalists came to her coach and fulfilled the standard in front of his eyes. When they managed there, all three received a subscription to Copernicus for three months. Only, of course, they didn’t take the cards. Obviously, people who can easily do 100 burpees in 15 minutes already have a gym membership.

“They still call me from this Copernicus, and I say: “What are your most expensive offers?” - says Egorov. “They call, and I answer: “No, something’s not very good.” When the service becomes more premium, then call back.”

Technique and variations

Let me remind you that the transition from one movement to another is performed without pauses.

The technique for performing the classic version of burpee is as follows:

Squat down with both palms on the floor on either side of your body. The reeds should be pressed to your calves, your hands should be stable, because it is on them that you will lean in the next moment. There is no need to raise your head up; the neck is an extension of the spine. This is the starting position.
We jump into a prone position. As you exhale, transfer your weight to your arms and elastically push your legs off the floor, throwing them back. You don't need to jump high, you just need to lift your feet off the floor to straighten your legs.
Now you need to do push-ups. As you exhale, bend your elbows and lower your chest to the floor. The body is absolutely straight; the position of the elbows does not matter significantly. Spread your elbows to the sides - you load the pectoral muscles more, press them closer to the body - the triceps work more. Do as you please. As you exhale, straighten your arms and return to the lying position.
We return to the squat. Inhale and push your feet off the floor, throwing your pelvis up. You should jump back into a squat.
Jumping out. Now comes the fun part. Tighten the muscles of your entire body and, exhaling sharply, jump up as high as possible. Reach your hands towards the ceiling. Your body should straighten into a string. Land firmly on slightly bent legs and go into a squat.
Repeat the exercise until the end of the time interval.

The above version of burpee can be varied as much as you like.

So, for beginners who are not yet familiar with the loads that CrossFit implies, we can recommend removing jumping from the exercise. That is, you do everything exactly the same, but instead of jumping up, you simply stand up energetically. Or, as an option, leave the jump, but remove the push-ups (this will be easier for girls).

https://www.youtube.com/watch?v=DGU2B_I1u_A

In addition to the standard six elements (squat-plank-push-up-plank-squat-jump), you can add others at your discretion. This could be punching and kicking, jumping onto a platform, etc.

If you are an advanced athlete, you can add weights. This is not recommended for beginners and people with an average level of training. The exercise can be performed with dumbbells or wearing a special weighted vest.

In other words, you can vary the exercise as much as you like. The main thing is not to allow yourself to be lazy. That is, if it’s a jumping, then at full strength and as high as possible; if it’s a push-up, then it’s a full-fledged one, performed correctly, and not just slightly bent arms.

And, of course, the most important aspect is control over your own well-being. If your heart starts to jump out, you feel nausea or other unpleasant symptoms, stop training. However, please note that you cannot immediately lie face down on the floor. Walk around, restore your breathing, but do not sharply reduce the intensity to zero - this is dangerous for the heart.

Low impact burpees for beginners, with chair

If you are a beginner, then start with this modification, it is simpler and safer, ideal for beginner men, women and even children.

When performing the low-impact burpee exercise, you need to do this:

Place a stable, strong chair in front of you and rest your hands firmly on the seat.
Without jumping, just quickly move from here to the plank position with emphasis on a chair, stretch your body and legs into a string, do not lower your pelvis, do not lift your butt up.
Now quickly take one step forward and stand upright, immediately raising your arms up.

Do a set of 10-12 repetitions until it becomes completely easy. Then move on to regular burpees. Instead of a chair, you can use a sofa, a stable bedside table, or a step platform. The main thing to remember is that the higher your support, the easier it is for you.

Additional tips:

keep your back straight, do not hunch or bend;
Wristbands will help you protect your wrists and not injure them;
try to maintain the same speed and not make sudden jerks;
do not roll your shoulders back while doing push-ups;
To progress faster, additionally do the following activities: different types of planks, jumping squats, push-ups.

Examples of workouts

For beginners, you can suggest the following training scheme using the burpee exercise:

Do the exercise for two minutes.
Two minutes rest.
Repeat 3 times or as many times as you can.

You can progress by increasing the number of repetitions of the exercise in the interval, reducing the rest time or adding “circles”.

For intermediate level of training:

Two minute exercise.
Rest for one and a half minutes.
Repeat 5 times.

For advanced athletes:

Three minute exercise.
One minute rest.
Repeat 6 times.

There is also such a technique as the Tabata protocol. In this case, the exercise is performed intensively for 20 seconds, then there is a 10 second break. This is repeated 8 times (4 minutes), then there is a minute rest, etc.

Whichever option you choose, adding burpees to your training program is guaranteed to speed up your metabolism, significantly increase your endurance and explosiveness, and tone your entire body. Show yourself what you are capable of. Good luck!

Burpee is a legendary exercise that helps to work out a fairly large number of muscles. It consists of a squat, deadlift and standing position. Despite the seemingly simple technique, burpees are not suitable for everyone. But it is very effective for losing weight. Literally a five-minute workout a day will help you get rid of unwanted pounds.

Training scheme with different burpee variations

For beginners, we advise you to try a scheme with a gradual increase in complexity and number of repetitions per day according to the recommendations above. But for more experienced practitioners, we offer several options for training with burpees. You can repeat as many rounds as you can.

For intermediate level

We perform each exercise 8-10 times, then take a 30-second break. Repeat the exercises for as many circles as you can. Rest 2 minutes between circles.

Option 1

Burpee Spider
Burpee + Upward Facing Dog
Classic burpees without jumping
Knee touch burpee
Burpee with dumbbell row

Option 2

Burpee climber
Shoulder Touch Burpee
Side Kick Burpee
Burpee with dumbbell row in plank
Kickback burpee

For advanced level

We perform each exercise 10-12 times, then take a 30-second break. Repeat the exercises for as many circles as you can. Rest 2 minutes between circles.

Option 1

Burpee on one leg
Burpee with dumbbell row in plank
Classic burpees without push-ups
Burpees with leg raises in plank
Burpee with star jump

Option 2

Burpees with lunges
Burpee with rolls
Shoulder Touch Burpee
Burpee with star jump
Burpee with side jumps

The benefits and harms of burpees

Translated from English, “burpee” means “press-squat” or “push-ups.” During this exercise, almost all muscle groups are involved. This is an ideal choice for those who want to lose weight, as it is both a strength and cardio workout. Burpees help improve your endurance.

Almost any CrossFit program includes this exercise. But not every person can do it for objective reasons. Like any exercise, burpees have positive and negative sides.

Technique for performing the classic version of burpee

Advantages

It is difficult to underestimate the benefits of this type of load. The main positive properties of burpees include:

It allows you to work out different muscle groups in one exercise. Includes biceps, thighs, calf muscles, abs, buttocks, pectorals, triceps. They can easily replace several exercises.
The core muscles, or oblique and transverse muscles on the abdomen, are perfectly strengthened.
Exercise burns a fairly large number of calories.
Improves metabolic processes in the body.
Coordination, body control and reaction speed improves.
The work of the heart and blood vessels is strengthened, the respiratory system is trained.
To perform the burpee exercise, you do not need any special equipment, equipment or uniform. It is important to find only a place so that you can move freely without fear of touching anything. In addition, it is suitable for self-training at home.
In the absence of contraindications, it is excellent for muscle development in beginner athletes.

We recommend reading about the Tabata system for weight loss. You will learn about what the Tabata system is, the advantages and disadvantages of training, and exercises for beginners.

Learn more about stretching for weight loss.

Flaws

Looking at the benefits of burpees, you might think that they are flawless. But nevertheless, it has several rather significant disadvantages, without taking into account which you can harm your health. The disadvantages of burpees include:

During the exercise, there is a strong load on all joints. For people suffering from various diseases, it can cause serious harm and worsen the situation. The knees suffer the most.
If you perform burpees without proper technique and control of your body, and simply plop down carelessly on your hands, there is a high risk of serious injury.
Not suitable for people with problems with the heart and blood vessels.

In general, the benefits of burpees are greater than the possible harm. So, if you follow safety precautions and use a reasonable approach, it allows you to achieve the desired results.

What sports equipment is used in the Burpee technique?

Despite the basic principle of working only with your own weight, over time, constant repetition of the same complex leads to a loss of effectiveness due to the lack of complication. The body gets used to the load, and when you lose weight, it also decreases.

Therefore, over time, athletes and coaches began to improve this type of physical activity with additional equipment:

Weights. The simplest and most obvious way to complicate the task when working with your body weight is to weight it using any available means. Ankle and wrist weights are the first step. Such devices have limitations that you want to overcome, so the next step could be weights attached to the lower back. Such a belt carries a significant increase in weight, for which the spine may not be ready, so the use of such equipment is not recommended.
Stands or fitness platforms . The jump in the last stage of the movement can be replaced by jumping onto any stable platform. This will allow you to do double work, increase energy expenditure and the time of active work of the leg muscles. At the same time, the complex of movements is supplemented. After straightening, before jumping out, you need to take a step towards the additional device, since it is located in front, half a meter from the trainee. It is only important to choose a device that is in good contact with the floor and does not move, otherwise the risk of injury increases. Rubberized supports are the most popular.
Barbell _ It cannot be used as weighting when performing burpees, since slowing down the movements will be catastrophic for the technique. But the sports device can be used as an obstacle, alternately moving first to one side of the bar, then to the other while performing the plank. This will complement the technique and engage the thigh muscles, since overcoming it will require performing wide lateral lunges.

Execution Rules

Today there is a large selection of types and degrees of difficulty of burpees. For beginners, the simplest and most classic option is suitable. The technique is not the most difficult, but in the beginning it is recommended to practice it rather than chase speed. Only this guarantees a high-quality result.

To avoid injury while performing the exercise and to avoid experiencing muscle pain the next day, it is important to warm up and warm up. The burpee itself has several steps:

Starting position – squat with hands resting on the floor shoulder-width apart.
Next, you move to the plank and do a push-up, during which it is important to touch the floor with your chest and hips.
Then you need to return to handstand.
Next, quickly move to the starting position, that is, into a squat and jump with your arms raised up. It is important that your back is straight. At the end it is advisable to do cotton.

The exercise must be performed continuously for a certain time. How long and at what speed depends on the degree of preparation. As mentioned above, at first it is better to do less and slower, but to work on the technique.

Breathing is no less important. It is important for heart function, as well as oxygen saturation of muscles, which contributes to better fat burning. The optimal pace at the initial stage would be to perform the burpee exercise for 30 seconds, repeating after a minute. You need to do as many approaches as your strength allows, but your technique should not suffer.

Breathing should be structured according to the following pattern:

exhale with effort;
inhale when lowering your body during push-ups and exhale when lifting your body up;
returning to a squat, inhaling and exhaling while jumping;
landing on your feet - inhale, returning to the starting position - exhale.

To learn how to do burpees correctly, watch this video:

How to do it and do it right

The whole problem is in the execution technique - it is very complex and specific. After all, at its core, a burpee is a multi-joint, basic exercise; it uses a large number of muscles and joints of the body, often untrained .

Basic exercises require good and developed coordination, already trained muscles and a prepared respiratory system. It’s not for nothing that if a newcomer to the gym does squats for the first month, it’s only without weight, and even more so, without a barbell.

Moreover, before such exercises you need to do a high-quality muscle and joint warm-up . And while performing them, it is necessary to carefully monitor the execution technique - mistakes are fraught with injury.

Many such exercises cannot be mastered by most adults at all from the point of view of safety and efficiency of movement. And we are discussing relatively healthy people, less than half of whom come to the gym.

What can we say about home workouts, beginners in the gym and just not very athletic people?..

Let's look at the classic version of the burpee:

Stand straight with your feet shoulder-width apart.
Bend your knees and lower yourself down until your hands touch the floor in front of you.
Moving quickly, jump your legs back to get into a plank position.
Do one push-up.
Return to the starting position and, stretching your arms above your head, jump up.

You can also make the exercise more difficult by, for example, adding weight, adding push-ups, jumping jacks, squats, and all that other stuff.

For beginners and in principle

In order to be able to perform burpees efficiently and without injury for beginners, and indeed even for already trained people, you need to learn how to perform all the stages separately.

That is, in fact, a burpee consists of:

squats,
push ups,
planks,
jump,
jumping out of a sitting position.

And each movement needs to be worked out individually, only then put together.

Then and only then will burpees be safe, provided you follow the technique perfectly. But of course, doing this is very difficult.

Training program

Burpees are good for weight loss, but to get the desired result, it is important to develop a training system. First of all, you should pay attention to regularity. The best time is the morning to charge the body for the whole day and set it up for metabolism. But you should consider your regime.

The number of workouts should be selected individually, but it should be at least three times a week. The circular diagram can have the following options:

The burpee exercise is performed for 2 minutes without stopping to rest.
10 approaches are performed in a row, then a minute's rest - and the next 9 times. And so on with decreasing number of approaches.
Burpees are performed at your individual intensity for 20 seconds, then rest for 10 seconds. Then again 20 seconds for the exercise and a break.

It is advisable that the time reaches five minutes of training. After the load begins to seem less heavy, you can gradually increase the number of approaches. It is worth adding 1 - 2 times.

Another option for constructing a training program is divided into three levels of training. Beginners can have this scheme:

Perform the exercise for two minutes without a break at your own pace.
Then rest exactly the same amount - 2 minutes.
The minimum number of approaches is 3 times.

At an intermediate level, you need to train as follows:

Burpees are performed for two minutes.
Rest is only 1 - 1.5 minutes.
The number of approaches is at least 5 times.

At an advanced level, the training will be like this:

Burpees are performed for 4 - 5 minutes.
Rest is only 1 - 1.5 minutes.
The number of approaches is at least 6-7 times.

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.”

What happens if you do 50 burpees a day. The best exercise for weight loss

First we need to understand what we are dealing with.

What will happen if you do 100 push-ups every day? A challenge that will replace the gym for you. Personal experience of Sam Stryker.

What is a burpee?

This exercise was invented back in the 30s of the last century by American scientists as a test for the physical development of military personnel. Now it is included in training programs for those who are required to have high physical performance: firefighters, special forces, professional athletes. This is because it is a functional exercise that involves all muscle groups: arms, chest, quadriceps, glutes, biceps, thighs and abdominals.

Let's figure out what a burpee consists of. It is worth saying that it can have many variations, and you can choose the one you like best. But the classic exercise looks like this:

stand straight, feet shoulder-width apart;
deep squat until you can place your palms on the floor;
transferring body weight to the hands and jumping into a prone position;
push-ups;
return to a squat through a jump;
jump up with a clap above your head.

The exercise develops not only endurance, but also strength and coordination. In addition, since you do not need any additional equipment to perform it, you can practice anywhere. Another undeniable advantage of burpees is the acceleration of metabolism, that is, calories will be burned after training.

How to do it correctly?

You definitely need to start with a warm-up. A 5-minute warm-up for your joints definitely won't hurt. Your task is to do the maximum amount of exercise in the allotted time, which is determined by your physical fitness. For example, this could be 30 seconds of intense activity with 10 seconds of rest, or 3 minutes with a minute break. It's up to you to decide.

15 minutes a day: a set of exercises for busy men Simple exercises that will help you keep your muscles toned.

What variations are there?

The simplest option is without jumping and push-ups, you can start with it. More complicated variations involve changing direction while jumping, jumping onto a platform, kicking, or weighting with dumbbells. We are limited only by our imagination.

Is 50 burpees a day realistic?

Yes! And journalist Anna Quinlan from Popsugar.fitness did it. For 30 days, the girl performed 50 burpees a day, inspired by a challenge on Instagram. She now proudly states that it wasn't that easy and shares

“The burpee is possibly the most effective exercise on Earth. I have completed two marathons and several triathlons, and I teach Megaformer master classes twice a week. However, before this challenge, burpees were part of my high-intensity workout routine. A workout consisting of just this exercise highlighted how it tightens every muscle in me. My body hurt throughout the first week. I sweated intensely every time, even on the 30th day. Now, when I travel somewhere without much access to a gym, I will definitely choose burpees. Lots of burpees."

Within 20 days of the challenge, Anna’s body had already changed: “I did push-ups during every burpee. And combined with other elements of the exercise, it was very difficult. During the first week my arms were very tense. The pain continued into the second week. But at the same time, when on the 20th day of the challenge I saw my photo, it seemed to me that the photographer had put someone else’s muscular hands on my body. So if you dream of such an effect, start with at least push-ups.”

Build your workout: exercise designer for men Circular functional training at home.

What else will change?

Excess weight will go away, and it will become visually noticeable. Burpees force the body to burn a large number of calories during and after exercise.
You will feel a surge of energy. After an intense workout in the morning, you definitely won't need coffee.
You will become more dexterous. During the exercise, the brain learns to synchronize the work of all parts of the body and keep them under control.
You will gain stamina. 50 burpees a day is not that easy. But such a load improves the functioning of the cardiovascular system, and oxygen is more efficiently delivered to all organs.
You will have an even posture. Keeping your back muscles toned is one of the main tasks during the exercise. This exercise will help you strengthen your muscle corset and slouch less.

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Want a toned body in just eight minutes a day? Join the burpee challenge!