What are burpees and what benefits do they bring us

What are Burpees and What Benefits Do They Bring Us?

Burpees can be a versatile addition of exercise to your workout routine and if you haven’t done them before, you’ll be surprised to know what benefits this simple exercise brings. Whatever your fitness goals are, burpees can add a positive effect to them. Let’s see what are burpees and are the benefits that they bring to us.

What Are Burpees?

Burpee is a challenging exercise that involves two things: a pushup and a jump in the air. This is the classic fat-burning exercise that makes you sweat a lot. It engages both your upper and lower body offering a full-body workout. This exercise boosts fitness and is effective for burning body fat.

Let’s see how you can do a burpee.

How To Do Burpees?

You can do burpees properly by following these steps:

  • Make a squat position. Bend your knees, straighten your back, and position your feet at a distance.
  • Bring your butt down and feet on the ground.
  • Lower your hands that they are touching the floor.
  • Make a plank position by kicking back your legs. Keep the body straight and arms locked in position. 
  • Bend your elbows and move towards the floor. The body should be straight and the core tight and do one pushup.
  • Move back by jumping to the high plank starting position. 
  • Return to the squat position. 
  • Move your arms up around your head and jump. 
  • Return back and repeat.

What Benefits Do Burpees Bring Us?

Burpees offer a range of benefits. 

1- Burns Calories And Fats

Burpees is an intense form of a full-body workout in short bursts that burns many calories. It is a high-intensity interval exercise which is the most effective way to burn body fats faster and mostly around the abdomen and stomach part. It can burn 50% more fat than regular exercise and 10 minutes of burpees can burn up to 150 calories. 

2- Full-Body Workout

One of the greatest advantages of burpees is that they provide a full-body workout. They are not singular exercises but involve multiple muscles of the body. They target the largest muscles of the body like shoulders, arms, glutes, hamstrings, and glads, and strengthen them..

3- Boosts Cardio Fitness

Burpees is a kind of cardio exercise involving high-intensity interval exercise with short bursts. It offers many cardio-like benefits like improved blood flow, low blood pressure, lower risk of diabetes and CVD, improved cholesterol levels, and good heart health.

4- Improves Endurance And Posture

Burpees can improve your endurance and strength as it is a high-intensity workout. This exercise can increase both aerobic and anaerobic endurance. It also makes your core stronger and more stable which prevents injuries and helps with posture.

5- Improves Balance and Mobility 

Burpees benefit just like squats because it also works on multiple muscles and is a full-body workout. As it involves multiple muscles, it improves mobility and balance. This improves the quality of your day-to-day tasks.

6- Easy To Perform

One of the best benefits that a burpee can bring us is that it is a really convenient exercise. You can do it anytime anywhere without having any equipment. There is no need to rush to the gym or purchase heavy types of equipment.

There is more to this exercise. There are different variations of burpees, let;s have a look at them.

What Are The Burpees Variation?

There are different variations of burpees. Also if you find the standard burpees challenging or difficult to do, you can do some adjustments. Some common easy variations of burpees are:

1: Skip The Jump

In this variation, you can skip the jump. Rather than jumping after the pushup, simply come back to the squat position. 

2: Skip The Pushup

In this variation, you can skip the pushup. If you feel you are not ready to do a pushup, you can keep the plank position for a longer while rather than doing a pushup.

If you want to make your burpees more challenging, then you can do these variations instead.

3: Burpee Box Jumps

In burpee box jumps, you stand in front of any box, do the burpee, and then jump onto the box. Then jump down and repeat the process. 

4: Burpees With Bosu Ball

In this bosu ball variation, you start off with the squat posture holding the ball from the edges. You have to lower your hands to the ground and place it beneath you while you perform a pushup. Keep a straight posture when you grab the ball and lift it over your head.


Burpees is a challenging exercise that engages the upper and lower body giving a full-body workout and it includes a pushup and a jump in the air. This exercise is very easy to perform and offers multiple benefits including burning many calories and fats, boosting cardio fitness, and improving endurance, posture, balance, and mobility. You can do basic burpees or perform the variations of burpees as well and any form will benefit you and your workout routine.


Recommended Topics

Subscribe To Our Newsletter