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Benefits Of Burpees Exercise And How To Do It

From Burning Calories To Full Body Workout: Here’s Why Burpees Should Be Your Go-to Exercise

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In the realm of fitness, there exists a dynamic exercise that combines strength, cardio, and full-body engagement, leaving no muscle untouched. Say hello to the mighty burpee—the ultimate fitness warrior that promises to transform your body and elevate your health to new heights. You no longer have to regret missing the gym as this full-body workout can help you achieve the desired results. Read on to learn the benefits of this exercise and the steps to do it.

Health Benefits Of Burpees Exercise

Helps Burn Calories

If you are looking for an exercise that can help you shed kilos, burpees can be the ideal choice. Its combination of strength and cardio elevates the metabolic rate, leading to a significant calorie burn. Not only this, you can burn more calories if you perform burpees at a higher intensity.

A Full-body Workout

Most people lack the time or energy to spend an hour in a workout. However, with burpees, you can reap the benefits of a full-body workout. It engages multiple muscle groups simultaneously. With each repetition, your chest, arms, shoulders, core, glutes, and legs are all recruited, ensuring a comprehensive workout that targets both strength and cardiovascular fitness.

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Improves Cardiovascular Fitness

Burpees can help improve your cardiovascular fitness by strengthing your heart, enhancing lung capacity, and improving overall endurance. By seamlessly transitioning from a squat to a plank, followed by a jump and a return to the starting position, you create a High-Intensity Interval Training (HIIT) effect.

Boosts Strength And Endurance

Burpees also help to boost your strength and endurance. It helps to strengthen your body muscles in your legs, chest, hips, and shoulders. The explosive jump and push-up motion activate fast-twitch muscle fibres, fostering muscle growth and power development. 

Improves Functional Fitness

The functional aspect of burpees makes them invaluable for everyday movements and activities. By mimicking the motion of getting up from the ground, burpees enhance your ability to perform daily tasks with ease and efficiency. From lifting groceries to playing with children, the strength, coordination, and flexibility gained through burpees contribute to improved functional fitness and overall quality of life.

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How To Do Burpees


Step 1: Start with a standing position, with your feet shoulder-width apart.

Step 2: Lower your body into a squat position, placing your hands on the floor in front of you.

Step 3: Kick your feet back to assume a plank position, ensuring a straight line from head to toe.

Step 4: Perform a push-up, bending your arms and lowering your chest to the floor. 

Step 5: Push through your palms, extending your arms and returning to the plank position. 

Step 6: Jump your feet back towards your hands, landing in a squat position

Step 7: Explosively jump up into the air, reaching your arms overhead. 

Step 8: Land softly and repeat the sequence for the desired number of repetitions.


You can reap many benefits by incorporating burpees into your daily routine. You can make even challenge yourself by setting the target of a 100-burpee challenge or a 30-day burpee challenge.

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