Become a Burpee Fitness Warrior

Add this move to your workout repertoire to get in killer shape

From the LifeMintue.TV Team

July 7, 2021

If you are looking to step up your workout and scorch those cals, then you better add this move to your fitness repertoire. The burpee can blast away up to 12 calories per minute. The calisthenic movement engages the whole body using its full weight and activating the fat-burning zone. Here is how to do one to see results!

How to do a burpee:
- start in a squatting position
- place hands on the ground and kick feet back into a plank position
- lower down to do a push-up
- jump feet back to the outside of your hands, stand up, and reach arms above your head as you do one jump up
- land with bent knees and go back into the original squat position for your next rep

How many to do:
Beginner: 8 sets of 12–15 reps
Intermediate: 10 sets of 15–20 reps
Advanced: 12 sets of 20–25 reps

How to modify:  
You can skip any section of the burpee, such as the jump at the end, or the push-up. You can also work up to a full burpee by jumping your feet back into a plank position and then back in, only standing up partway, and then repeating. To make it harder, hold dumbbells. You can also clap your hands in between push-ups or bring your knees up to your body when you do your jump.

The benefits:
In addition to burning calories, performing burpees can help strengthen your heart and lungs. They may also improve blood flow, blood pressure, and brain function, as well as your agility, endurance, and strength.