She Strengthens

Unleash Your Inner Beast with the Ultimate Full-Body Workout: Burpees

Are you ready to push your limits and unlock your full potential? Look no further than the burpee, a grueling yet rewarding exercise that will leave you feeling like a total boss.

What’s the Deal with Burpees?

Invented by Royal H. Burpee in 1939, this bodyweight movement has evolved over the years to become a six-count powerhouse that targets every major muscle group. With three jumps, a couple of squats, a push-up, and a healthy dose of torture, the burpee is not for the faint of heart.

Why You Need Burpees in Your Life

So, what makes burpees so special? For starters, they’re an incredible conditioning tool that requires a ton of movement and oxygen in a short amount of time. According to CrossFit athlete Eugene Babenko, “Twenty burpees equates to more than 20 air squats, 20 push-ups, and 20 jumping jacks,” making them a fantastic way to improve cardiovascular fitness.

The Science Behind Burpees

Studies have shown that high-intensity exercises like burpees lead to increased post-exercise elevation in metabolism and improved cardiovascular health. In other words, burpees are a great way to get your heart rate up and burn those calories!

Getting Started with Burpees

Before you dive into a burpee-filled workout, it’s essential to warm up properly. CrossFit coach and nutritionist Erica Giovinazzo recommends animal drills like scorpion, cobra, bear crawl, and crab walk to loosen up tight joints. You can also try mountain climbers for your hip flexors and roll a lacrosse ball on your back and feet to prepare your body for the impending torture.

The Burpee Breakdown

Here’s how to do a burpee:

1. Squat: From standing, squat and place hands on the floor in front of you.
2. Plank: Jump both feet back into plank position.
3. Push-up: Drop to a push-up, chest touching the floor.
4. Plank: Return to plank position.
5. Squat: Jump feet back in toward hands.
6. Jump: Explosively jump into the air, reaching arms straight overhead.

Surviving a Burpee-Heavy Workout

So, you’ve mastered the single burpee – now what? Here are some tips from Giovinazzo to help you power through a burpee-filled workout:

• Pace yourself: Go slow and steady to maintain a consistent pace.
• Feet before hands: Shoot your legs back before your hands hit the ground to save time.
• Robot mode: Focus on one movement at a time and avoid thinking about how many burpees you have left.
• Breathe: Get into a rhythm with your breathing to stay focused.
• Avoid common faults: Keep your back straight, chest touching the floor, and hips opening up at the top of the jump.

The Bottom Line

Burpees may not be the most enjoyable exercise, but they’re an incredibly effective way to improve cardiovascular fitness and work multiple muscle groups at once. With practice and patience, you can master the basics and move on to more challenging variations. So, what are you waiting for? Get ready to feel like a total badass and unleash your inner beast with burpees!