What is a Burpee?
The Burpee has become a staple exercise of boot camps and HIIT classes all over the world, and not just because of its funny name!
This challenging movement (which is performed by placing hands on the floor, jumping the feet backwards into a plank position, immediately jumping feet forwards to the hands, and launching into a jump with an overhead reach) offers a host of benefits.
Burpees not only spike the heart rate to burn fat and improve cardiovascular conditioning, but they also strengthen and tone the abdominal, chest, shoulder, forearm, and thigh muscles.
How to Perform a Burpee:
- Begin by bending the knees and hinging from the waist to place hands on the floor (hands should be placed right under the shoulders)
- Use the muscles of the abdomen, upper body, and thighs to jump the feet backwards, bringing the body into a plank position (hands should remain under the shoulders; core engaged; buttocks should not be sagging or pointing towards the ceiling)
- Immediately jump feet forward towards the hands (bending the knees and hinging the hip)
- Launch into a jump, reaching the hands overhead
- Repeat this exercise by bending the knees and hinging from the waste to place hands back on the floor.
- Perform this sequence until desired number of reps are completed.
*Note: Burpees are meant to be performed quickly. Each movement should flow into the next, keeping the heart rate elevated.
Muscles Activated:
Burpees are an incredible exercise. Let’s take a look at all of the muscles activated during this movement:
Abdominals – transverse abdominis; rectus abdominis; internal and external obliques
Chest – pectoralis major; pectoralis minor
Shoulders – anterior and posterior deltoids; teres major and minor; supraspinatus; infraspinatus; subscapularis
Forearms – brachioradialis; palmaris longus; flexor carpi ulnaris; flexor carpi radialis
Thighs – rectus femoris; vastus intermedius; vastus lateralis; vastus medialis
Perform the 100 Burpees Challenge as an additional boost to your fat burning home routine.
However – be careful. If you can’t perform the entire challenge then don’t force it. Burpees are an intesive exercise and better take more rest time if you need to. Good luck and let’s begin! ❤💪
