Burpees – The Ultimate Workout
If you find yourself lost and confused with your strength and conditioning work, I have one exercise that will crank up the intensity, and won’t cost you a dollar.
Let’s forget about all the “ancient” breathing systems and latest fitness devices. A few minutes of burpee conditioning will quickly convince you that your own natural bodyweight provides plenty of resistance for an awesome total body workout that blasts your stamina and fat loss through the roof.
A lot of exercises can be considered full-body exercises. For example, one could argue pushups are a full-body exercise because even though they mostly work your chest and arms, they also challenge your core, back and legs to a degree. Burpees, however, are inarguably a total, full-body exercise. Burpees work your legs, arms, chest, shoulders and back equally while your core stabilizes you throughout each repetition. If that wasn’t enough, they also test your cardiovascular strength like no other exercise because you’re using all of the largest muscle groups in your body in one fluid motion. In other words, they get your heart pumping fast, quickly. This also means you’ll burn a ton of fat doing them.
A traditional burpee is done by squatting down, kicking your legs back and getting into a pushup posi- tion, hopping back on your feet, and then jumping as high as you can. If that isn’t hard enough, you can actually make the exercise more challenging — or less — if you prefer.
If you really want to test your strength and endurance, try doing 100 burpees for time. Just remember, these aren’t jumping jacks. Don’t be sur- prised if this takes you 30 minutes or longer. However, if you’re in pretty good shape, it will probably take you about 15 minutes… it will just be the worst 15 minutes of your life.
Here are some variations:
Burpee + Pushup - You can add a pushup to every burpee if you want to make it a little harder. When you go into the pushup position, just do a pushup before you hop back on your feet.
Burpee + Pull-up - Another more challenging variation is standing under a pull-up bar and doing a pull-up at the end of each burpee.
Burpee + Pushup + Pull-up - Lastly, if you really want to be a He-Man, you can combine all three.
For all you SUPER STUDS out there, try using a weighted vest while doing Burpee + Pushup + Pull-up.