March 19, 2019

Burpees: Benefits, proper technique and calorie-effect

Burpees: Benefits, proper technique and calorie-effect

Burpees is a perfect workout to do on the spot and with as little fuss as possible, at least before you start. Even election day shouldn’t stop you from getting in some workout.

If the thought of hitting the gym tires you out, we’ve got some good news for you. Now you don’t need to sweat it out on a treadmill or face the other scary machines at the gym to lose weight and get some exercise in your daily schedule. In fact, you don’t need any equipment at all. Whether you’re trying to shed a few pounds or simply tone your muscles, doing burpees is a great way to work your entire body. We spoke to a few fitness experts to find out why burpees are great for you and how many calories you can burn with them.

Benefits of Burpees: Why should you do burpees?

Isolation workouts at the gym only focus on one particular muscle group, thereby restricting other muscles of your body. Burpees, on the other hand, engage your core, arms as well as legs. “Burpees are an awesome calorie-torching, strength-building, full body exercise. They’re a perfect example of full body functional fitness training,” says Nitin Singh, Fitness Expert & WBFF Pro Athlete.

ALSO READ: Three Master Strength Workouts to Try

Burpees are one of the best zero equipment workouts for burning calories. “They are one of the few equipment free exercises that work your entire body resulting into a great cardiovascular workout,” explains Ms. Roohi Merchant, Fitness Coach and Sports Nutritionist, I Think Fitness.

How to do burpees

According to Singh, to start your burpees, you need to stand up straight. After this step, you need to go into a squat position and place your hands on the floor. “Kick your feet back into a push up position and immediately drop your chest to the ground. Bow your chest up, then return your feet back to the squat position as fast as possible,” he explains. Immediately, you should jump up high into the air and voila! – you’ve completed your first burpee.

The important thing to remember is not to shuffle your feet when moving from one position to another. While going into a plank and coming out of it, kick back and bring in both your feet together – not one by one. Doing burpees might sound easy, but we can guarantee that by the end of it, you’ll be sweating a lot more than you ever did at the gym.

How many calories are burned doing burpees?

“Research says that a minute of a basic burpee done correctly can burn approximately 10 calories for an average human being weighing around 75kgs,” says Merchant. Of course, this may vary depending on your body mass and body fat percentage.

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According to ‘RaZoRoB’ Robert McCullough IV, Senior Director MMA & International Master Instructor UFC Gym, the maximum number of calories you can burn is subjective to your fitness level. “The best way to find how many calories you can burn doing burpees is to find your maximum heart rate (220 – your age). For instance, for a 40 year old, the calculation would be 220-40= 180 is my maximum heart rate. Next, establish a base line measurement using this. I then can use heart rate training zone percentages to establish what zone I want to train in for my workout goal,” he explains.

 

You can do three or five sets of 10 or 20 burpees, depending on your fitness levels and intensity of training. You can also do continuous burpees for a minute or two, take a thirty second break and then do two more sets of the same.

If you’ve grown comfortable with basic burpees, you can challenge yourself further with push up burpees. This will not only burn more calories per burpee, but also help you work on your upper body.

 

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