Our theme for this month in terms of workouts is: “adrenalin abs” and we have been focusing on total body exercises that facilitate the release of adrenaline to help maximise fat loss and then core stability exercises to help firm and flatten our abs.
Now, April’s exercise of the month is definitely not going to disappoint and is the:
Now, if you have ever done this exercise then you will know that this is one of those exercises that you love to hate. It is a total body exercise that works your whole body and could be a full workout all on its own.
And, in this regard it is very similar to last month’s exercise of the month, The Turkish Get-Up, that was also a full body exercise that many boot campers developed a love-hate relationship with – they loved it because it gets you amazing results, but they hated it because it is not easy and is going to make you work really hard.
What is a Burpee?
In essence, it is a combination of a squat and a push-up all in one – 2 of my favourite exercises because they just work so many muscles all at once!
Strength. The burpee is a full body, strength training exercise. With each repetition, you’ll work your chest, arms, shoulders, thighs, butt, and abs.
Fat burning. Because you’re using your full body when doing burpees and because they’re such an intense workout, the burpee is one of the best exercises to burn fat. Studies have shown that high intensity exercises, like burpees, burn up to 50% more fat than conventional strength training exercises. They’ve also been shown to speed up your metabolism which helps you burn more calories throughout the day. If you’re looking to get rid of that spare tyre, step off the treadmill or elliptical machine and start doing burpees.
Cardiovascular Fitness (heart lung fitness). Burpees are a great way to improve your overall heart/lung fitness. This is because they get your heart rate up in a very short time.
No Equipment needed – I love this benefit! A burpee does not require any workout equipment, all you need is your body and some mental toughness. You can do them anywhere: in the gym, at home, in a hotel room.
Learning How to Perform the Burpee One Stage at a Time
The best way to learn the Burpee is to break it up into a few basic stages:
- Is in standing with your hands at your sides and your feet fairly close together.
A).Getting down to the floor: Squat down from standing into a crouching position so that you are balancing on the balls of your feet and put your hands onto the floor. Your hands should be about shoulder width apart and just a little in front of your feet.
B).Getting into the Push-Up Position: Transfer your weight onto your hands and then move your legs back so that you are in the push-up position (this is the position that you would perform a push-up from). You can move your legs back one at a time (which is an easier and less intense way to get into the push-up position) or you can jump your legs back into this position that will definitely increase the intensity of this exercise.
C). Getting back up into standing: Move your feet back into the crouch position (either one at a time or by jumping them both forward).
D). Getting back into standing: Then stand upright.
How to make it Easier:
1. Just perform the first part where you squat down and touch the floor with your hands (don’t transfer into the push-up position)
2. Use a chair and place your hands on the chair (rather than the floor). This means you do not squat down as far. You can then jump your legs out, then back up and stand up. This is a great way to do the burpee at a lower intensity.
How to make it more Difficult / Increase the Intensity:
1. Add a push-up once in the push-up position
2. Add a jump as you get back up into standing
3. Perform a combination of both
If you want to experience Burpees first hand and get all the coaching cues from yours truly then come and join us for a 2 week testdrive by clicking here and filling in your details at the top of the page.
Let me know how you feel about burpees by leaving your comments below…