Burpee: Indispensable for Your Work-out

Burpee Indispensable for Your Work-out

It is the nightmare of many athletes, but still, he returns in many boot camp and CrossFit training: the burpee. And that is not without reason. The exercise requires a little bit of technique and motivation, but once you’re in progress, you train a lot of muscles and also your stamina. And on the way, you also burn a lot of calories.

The burpee was developed in the thirties of the last century by American movement scientist Royal H. Burpee. He devised a test to determine the fitness of people in an easy and quick way. The burpee requires not only fitness but also control and coordination. By repeatedly performing a series of complex movements, you measure dexterity, coordination, and strength.

Burpee Indispensable for Your Work-out

The test was put into use by the US Army to determine the fitness of new soldiers and thus the burpee gained prominence. When it appeared that the burpee was also a good training, the exercise was taken over by athletes and the fitness world.

Do the Burpee

Since the burpee consists of a series of complex movements, good execution is of great importance. In short, you let yourself stand out from a burpee, “fall” through a squat to a push-up posture, to get back on both feet after a push-up through the squat and a jump upwards. Step by step it looks like this:

  • Stand with your legs slightly apart.
  • Bag through your legs – a sort of squat movement but then on – and bring your hands to the ground.
  • Jump backward so that you are placed in a plank position.
  • Let yourself be controlled by your arms: the push-up. Make sure your chest touches the ground.
  • Jump back with your legs to your hands so that you get squatting again.
  • Jump up with outstretched legs and arms in the air.

Try to run the burpee in a smooth motion and keep the tempo high. It is important that your technique is always good. Make sure you have mastered this first and then adjust the tempo. Other points of interest are:

  • Keep your feet on hip width during the shelf.
  • Make sure you keep your back straight when you jump into the plank position and do not sink.
  • Place your shoulders straight above your hands during the plank.

Ideal exercise

For the burpee, you do not need much besides your body (weight) and that makes it an ideal exercise for a circuit or outdoor training. Naturally, at home in the living room.

It is really an all-in-one exercise. A good burpee requires agility, balance, coordination and strength of the whole body. If you regularly do burpees, you will notice that your chest, shoulders, triceps, back, buttocks, stomach and hamstrings become stronger. And because you also have to keep your balance during the exercise, you not only use the large muscles, but also different small ones. You train the whole body.

Top for your condition

In addition, the exercise ensures – especially with rapid repetitions – an increase in the heart rate. The whole body is put to work intensively and the muscles need more oxygen. Thanks to training your body will be able to cope better with such an intensive stimulus: a better condition.

In addition to improving your muscle strength and condition, burpees often also have a positive effect on your flexibility and explosiveness. The speed with which your body can move is increasing and movements will become smoother and more effective.

Finally, studies have shown that with high-intensity training (HIT), such as burpees, you burn more fat than with standard strength exercises.

Variations on the burpee

Would you like to work with the burpee then it is smart to start with the beginner version? For example, do six, take half a minute rest and repeat two more sets. After building up, there are endless possibilities. Both in the frequency – see for example how much you can do in a minute – and in form. There are a lot of variations.

  • Beginner burpee: Instead of a jump at step 3 and 5, step in and out of the plank position. If you suffer a lot from your lower back, you can also step better than jump.
  • Box-jump burpee: Do not just jump up after step 5 (step 6), but jump on an elevation like a box. Make sure that the raise is solid.
  • Lateral burpee: Do not jump up after step 5 (step 6) but to the side. For example, about a barbell or your training partner.
  • Star burpee: Do not just jump up after step 5 (step 6), but keep your arms and legs wide and stretched. As if you were a star.
  • With an arm: Use only one arm at the shelf during the burpee and push-up. You can use only one leg instead of one arm.
  • Multiple push-ups: Instead of one push-up in step 4, you can also do five or ten before you complete the move.
  • With a hurdle jump: Do not jump up after step 5 (step 6) but make a hurdle jump. Bring your knees to the chest.

Ideal exercise

For the burpee, you do not need much besides your body (weight) and that makes it an ideal exercise for a circuit or outdoor training. Naturally, at home in the living room.

It is really an all-in-one exercise. A good burpee requires agility, balance, coordination and strength of the whole body. If you regularly do burpees, you will notice that your chest, shoulders, triceps, back, buttocks, stomach and hamstrings become stronger. And because you also have to keep your balance during the exercise, you not only use the large muscles, but also different small ones. You train the whole body.

Top for your condition

In addition, the exercise ensures – especially with rapid repetitions – an increase in the heart rate. The whole body is put to work intensively and the muscles need more oxygen . Thanks to training your body will be able to cope better with such an intensive stimulus: a better condition.

In addition to improving your muscle strength and condition , burpees often also have a positive effect on your flexibility and explosiveness. The speed with which your body can move is increasing and movements will become smoother and more effective.

Finally, studies have shown that with high intensity training (HIT), such as burpees, you burn more fat than with standard strength exercises .

Variations on the burpee

Would you like to work with the burpee then it is smart to start with the beginner version. For example, do six, take half a minute rest and repeat two more sets. After building up, there are endless possibilities. Both in the frequency – see for example how much you can do in a minute – and in form. There are a lot of variations.

Beginner burpee: Instead of a jump at step 3 and 5, step in and out of the plank position. If you suffer a lot from your lower back, you can also step better than jump.
Box-jump burpee: Do not just jump up after step 5 (step 6), but jump on an elevation like a box. Make sure that the raise is solid.
Lateral burpee: Do not jump up after step 5 (step 6) but to the side. For example, about a barbell or your training partner.
Star burpee: Do not just jump up after step 5 (step 6), but keep your arms and legs wide and stretched. As if you were a star.
With an arm: Use only one arm at the shelf during the burpee and push-up. You can use only one leg instead of one arm.
Multiple push-ups: Instead of one push-up in step 4, you can also do five or ten before you complete the move.
With a hurdle jump: Do not jump up after step 5 (step 6) but make a hurdle jump. Bring your knees to the chest.

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