Burpees have become a popular full-body exercise in recent years. They are effective for improving cardiovascular health, building strength, and burning calories. Many fitness enthusiasts have added burpees to their workout routines to get the most out of their training. However, the burning question on everyone’s mind is, how many calories do burpees burn?
In this article, we will explore the science behind burpees and answer the question “how many calories do burpees burn?”. We will also discuss the benefits of burpees and how to incorporate them into your workout routine.
What are burpees?
Burpees are a series of exercises considered essential in bodybuilding. They are currently promoted by CrossFit. However, the existence of burpees dates back to the 1940s by an English scientist, who was doing research on physiology and created this sequence of position changes.
Originally, it is therefore not a weight training exercise, but a real test of effort. The goal was to perform a number of burpees as fast as possible in order to measure heart rate.
Subsequently, in America, it was the freshly recruited young soldiers who performed this physical test, in order to check their abilities. And for good reason, burpees solicit several muscle groups, making this workout a complete exercise.
The burpee is becoming a reference to integrate into a sports routine, whether to lose weight, stimulate the cardiovascular system, or get back in shape.
However, to be fully effective, especially in promoting weight loss, burning calories, and having a sculpted figure, burpee exercises must be performed correctly.
The Science Behind Burpees
The number of calories burned during a burpee workout depends on various factors, such as your weight, fitness level, and the number of burpees performed. However, studies show that burpees are an effective exercise for burning calories.
A study conducted by the American Council on Exercise found that a 180-pound person can burn approximately 10 calories per minute doing burpees. This means that a 30-minute burpee workout can burn around 300 calories. The same study found that burpees can burn up to 50% more calories than traditional strength training exercises.
Another study conducted by the Journal of Strength and Conditioning Research found that a 10-minute high-intensity burpee workout can burn up to 14 calories per minute. This means that a 10-minute burpee workout can burn up to 140 calories. The study also found that burpees can improve aerobic fitness and muscular endurance.
Benefits of Burpees
Burpees offer several benefits beyond burning calories. Here are some of the key benefits of incorporating burpees into your workout routine:
- Full-Body Workout: Burpees are a full-body exercise that engages multiple muscle groups, including the chest, arms, shoulders, core, glutes, and legs. This makes them an effective exercise for building strength and endurance.
- Cardiovascular Health: Burpees are a high-intensity exercise that can improve cardiovascular health. They increase your heart rate and work for multiple muscle groups simultaneously, leading to improved oxygen delivery to the body and better circulation.
- Convenience: Burpees require no equipment and can be done anywhere, making them a convenient exercise for anyone who wants to work out at home or on the go. You can perform burpees in a small space, and they take only a few minutes to complete.
- Weight Loss: Burpees can help you burn more calories than traditional strength training exercises. They also increase your metabolism and help you continue to burn calories even after you finish your workout.
- Improve Athletic Performance: Burpees can help improve your agility, coordination, and balance. They also improve your muscular endurance, which can translate into better performance in other physical activities, such as running or sports.
What muscles do burpees work?
Burpees are a highly effective exercise that engages multiple muscle groups throughout the body, making them a great option for a full-body workout. Here are the primary muscle groups that burpees work:
- Chest: During the push-up portion of the burpee, the chest muscles are engaged, which helps to strengthen and tone this area.
- Shoulders: The shoulders are also worked during the push-up portion of the burpee, as they are used to stabilize the body and support movement.
- Arms: The arm muscles, specifically the triceps, and biceps, are engaged during the push-up and jump portions of the burpee.
- Core: Burpees are an excellent exercise for building core strength, as they require the engagement of the abdominal muscles and lower back to maintain proper form and stability throughout the movement.
- Glutes: The glutes are also engaged during the jump portion of the burpee, as they are responsible for helping to lift the body off the ground.
- Legs: The legs, including the quadriceps, hamstrings, and calves, are also worked during the jump portion of the burpee, as they help to power the body upwards.
How to work burpees?
Burpees are a compound, full-body exercise that can be done with or without equipment, making them a versatile and effective addition to any workout routine. Here’s how to do a basic burpee:
- Stand with your feet shoulder-width apart and your arms at your sides.
- Lower yourself into a squat position, placing your hands on the ground in front of you.
- Kick your feet back into a plank position, while maintaining a straight line from your head to your heels.
- Do a push-up, lowering your chest to the ground and then pushing back up.
- Jump your feet back up to your hands in a squat position.
- Explosively jump up, reaching your arms overhead.
- Land softly on your feet and repeat the movement.
To make burpees more challenging, you can add variations such as:
- Adding a push-up to each repetition to increase upper body strength.
- Adding a tuck jump at the end of the movement to improve explosiveness and power.
- Using weights or resistance bands to add resistance and further challenge the muscles.
- Adding a single-leg jump at the end of the movement to increase balance and stability.
When working burpees into your workout routine, it’s important to start slowly and work your way up to more repetitions as you build strength and endurance. Start with a set of 10-15 reps and work your way up from there. You can also incorporate burpees into a circuit training routine, performing multiple exercises in a row before taking a break.
Do burpees make you lose weight?
Yes, burpees can help you lose weight. Burpees are a high-intensity exercise that engages multiple muscle groups and elevates your heart rate, which can lead to increased calorie burn and weight loss.
When you perform burpees, you use a lot of energy and burn a significant number of calories. This is because burpees are a full-body exercise that works several major muscle groups, including the chest, arms, shoulders, core, glutes, and legs. The more muscle groups you engage during exercise, the more calories you burn.
In addition to the calorie burn during exercise, burpees can also help you continue to burn calories after your workout. This is due to the afterburn effect, also known as excess post-exercise oxygen consumption (EPOC). When you perform a high-intensity exercise like burpees, your body continues to burn calories even after you finish your workout, as it works to restore your body’s oxygen levels and repair muscle tissue.
It’s worth noting that while burpees can be an effective exercise for weight loss, they should be combined with a healthy diet and other forms of exercise for optimal results. Additionally, the amount of weight loss you achieve through burpees will depend on factors such as your starting weight, intensity level, and frequency of exercise.
5 Tips For a Successful Burpee Workout
Burpees are a great full-body exercise that can help improve strength, endurance, and cardiovascular health. Here are 5 tips for a successful burpee workout:
1. Warm Up Properly
Before starting your burpee workout, it’s important to warm up your muscles and prepare your body for the exercise. Warming up can help prevent injury and increase your flexibility. Take a few minutes to do some dynamic stretches, such as leg swings, arm circles, and lunges, to get your muscles warmed up and your heart rate elevated.
2. Start Slowly
If you are new to burpees, it’s important to start slowly and work your way up. Begin with a few sets of 5-10 reps and gradually increase as you build strength and endurance. Don’t push yourself too hard or too fast, as this can lead to injury or burnout.
3. Focus on Proper Form
Proper form is essential when performing burpees to prevent injury and ensure maximum benefit. Make sure to keep your core engaged, your back straight, and your movements controlled and deliberate. Avoid arching your back or allowing your hips to sag during the movement.
4. Incorporate Variations
To keep your burpee workout interesting and challenging, consider incorporating different variations of the exercise. Adding a push-up, tuck jump, or using weights or resistance bands can help target different muscle groups and keep you engaged. However, it is important to ensure that you have mastered the basic burpee before adding variations.
5. Rest and Recover
Burpee workouts can be intense, so it’s important to give your body time to rest and recover between workouts. Take a break when you need it and allow your body time to recover from the workout. Rest is essential for muscle growth and recovery.
Burpees are a highly effective exercise that can offer a range of benefits, including improved cardiovascular health, full-body strength, and weight loss. By engaging multiple muscle groups and elevating your heart rate, burpees can help you burn a significant number of calories and achieve your fitness goals. Incorporating burpees into your workout routine can also help you improve your athletic performance and overall physical health.
To maximize the benefits of burpees, it’s important to approach them with proper form, gradually increase the intensity, and combine them with a healthy diet and other forms of exercise. With consistency and dedication, burpees can help you achieve your fitness goals and improve your overall health and well-being. So next time you’re looking for an efficient and effective exercise, give burpees a try and see how they can benefit your body and mind.
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