Do Burpees Every Day And See What Happens To Your Body

Whether you are into fitness or not, you must have heard of the humble burpee. Burpees are one of the most grueling

body

weight exercises. Some love them, others fear them, but they are certainly one of the most challenging

body

weight exercises out there. They have become a common part of training programs these days. It is a combination of squat, push-up and vertical jump. Burpees work

your

entire body, including

your

core muscles, and can increase your cardiovascular endurance. Of course, it is very difficult to do. In today's video we tell you why you should do Burpees

every

day. Whether you want to build muscle, lose fat, or simply improve your fitness,

burpees

can help.

So keep watching! How can you do a proper Burpee? A Burpee is a fairly easy exercise to perform. Start by standing tall with your feet a few inches apart and your arms at your sides. Lower your body into a squat position. Place your hands in front of you on the floor and shift your weight onto your hands. At the same time, jump your feet behind you while keeping your body straight. Your weight should be on the balls of your feet and hands, similar to a plank position. Quickly jump your feet forward so they land just outside your hands.

As you kick your feet forward, jump into the air and raise your arms above your head. Lower your body into a squat and repeat. Burpee Variation: You can modify a basic burpee to make it easier or harder. If you're just starting out and don't have the stamina to do regular

burpees

, skip the jump until you've built up more stamina. You can even do burpees by placing your hands on a raised bench instead of the floor. This makes moving easier. The higher the bench, the easier the burpee will be. What if you want to make burpees harder?

Include a jump and a push-up with each repetition. To make it more cardiovascularly challenging, increase the pace. Do faster burpees! Here is a challenge. See how many burpees you can do in 30 seconds. Then, try to improve your time the next time you exercise. Get ready to sweat and suck in air! Another way to make the exercise more difficult is to modify the type of jump you do at the end. To increase the challenge, do a star jump or jump onto a low box. Be careful! This requires a lot of agility and coordination. It's not a beginner's move nor one you should try until you have many standard burpees behind you.

To add a balance challenge, do single-leg burpees. Since they are more advanced, don't try them until you can do at least 10 conventional burpees with good form. What muscles do burpees work? Burpees train your abs, triceps, obliques, shoulders, chest, quads, glutes, hamstrings, calves and your cardiovascular system. Burpees not only raise your heart rate and get the sweat flowing, but they are also a dynamic exercise that works most of the muscles in your lower body and core. When you descend into a squat, you focus on your quads and, to a lesser extent, your hamstrings. Plus, you also strengthen your core muscles for stability.

If you modify a burpee by adding a push-up, your upper body, particularly your triceps, comes into action. Health Benefits of Burpees: Now that we have told you

every

thing about Burpees, let's move on to the actual health benefits. Target all muscle groups: Unlike isolation exercises, burpees are a full-body exercise that incorporates major, large muscle groups such as the chest, back, and thigh muscles. In addition to the major muscle groups, they also exercise the smaller accessory muscles of the torso, shoulders, and arms. Performing a burpee correctly taxes almost all parts of your body simultaneously, which is the main reason why they are so exhausting and effective.

Training those accessory muscles in addition to the main muscle groups is really important. Without them, larger muscles cannot work or train efficiently. They are

what

give you an athletic appearance, improving your posture, stabilizing the skeleton and making your main muscles appear more evident. Makes you stronger: Burpees are a great example of functional exercise, meaning they will not only help you achieve your weight loss and exercise goals, but they will also help you perform better during everyday activities. With each repetition, you will work your arms, chest, quads, glutes, hamstrings and core muscles, which will tire you out, but make you stronger and fitter.

The advantages of doing burpees are not only seen from the outside. There is no other exercise that is so suitable for training strength and endurance at the same time, also improving reaction time and coordination. This is thanks to the complex sequence of movements involved in a burpee and the intensive use of large muscle groups. Improves heart health: In addition to making you stronger, doing burpees can improve your cardiovascular health. When you do burpees, your heart has to beat faster and harder to supply blood to your muscles. If you do burpees regularly, the exercise will strengthen your heart over time.

Your heart muscle will not have to work as hard when you are at rest because it will have become more efficient. In addition, doing burpees improves the concentration of cholesterol in the blood vessels. The amount of low-density lipoprotein or LDL cholesterol, commonly known as “bad cholesterol,” decreases. This translates to less plaque in the arteries. As a result, you will have a much lower risk of heart disease and heart attacks. People who take care of their cardiovascular health live longer than those who do not. They also tend to have a better quality of life and experience fewer health problems.

Helps lose weight: doing burpees burns calories, and a lot of them. A person weighing around 150 pounds would burn approximately ten calories per minute while doing burpees. If you did them for an hour straight, you would burn more than five hundred calories. Burning calories through exercise can help you control your weight. If you want to lose weight, burpees can cause a calorie deficit. Burning five hundred extra calories per day will allow you to lose one pound per week if all other factors are consistent. Now, an hour of burpees may seem a little excessive, but no one is saying you have to do an hour of burpees non-stop!

You could divide them into smaller time segments. For example, try doing ten minutes of burpees and then take a break. You don't even have to dedicate a full hour every day; Even a ten-minute burpee workout will burn around a hundred calories. Build endurance: Burpees are remarkably effective at increasing your cardiovascular endurance and muscular endurance. Especially recommended for distance runners, burpees recruit a very high number of fast-twitch muscle fibers. Training those fibers allows the athlete to keep going, while running simply does not recruit the same number of fibers and therefore inhibits performance. Burpees are a combination of resistance and cardiovascular work, meaning they trigger the body's aerobic and anaerobic responses, which is why they are so effective at increasing training capacity.

Trains you for other activities: Another great benefit of doing burpees is that it trains you for other activities. It is useful for athletes who practice any sport. Burpees improve your strength, endurance, and agility, which translates well to sports and other everyday activities. Burpees are made up of several different movements, such as squatting, planking, and jumping. Squatting requires good mobility in the hips, knees, and ankles; This is especially important for athletes whose sports involve a lot of running. Lack of mobility can be a source of injury. The plank portion of the burpee increases strength in your core muscles.

Working your core is not just about achieving abdominal aesthetics; The core muscles are vitally important in protecting the back from injury. Finally, burpees require you to move quickly and jump. This is an especially useful workout for basketball players, track and field athletes, gymnasts, and other sports that involve jumping. Improve your agility: Agility is your body's ability to move quickly and sharply. It is an important part of a healthy lifestyle and burpees can help you with this extremely beneficial quality. Burpees improve your body's ability to work multiple joints and muscle groups. With improved endurance, full-body coordination, and functional multi-joint movements, you're training your body to not only shed excess fat but also become more agile.

Things to keep in mind when doing a Burpee: - First, try going a little slower and not resting instead of going fast and pausing halfway. - Secondly, don't forget to breathe deeply. It will help you move forward without panting. - Thirdly, do not arch your back when entering the plank position, as this can cause injury to the lower back. - And finally, maintain correct posture and do it under supervision since incorrect posture can do more harm than good. What exercises do you do daily? Are burpees part of this? Let us know in the comments section!