What Is A Burpee In Exercise?

You should hear the name of this famous (and infamous) exercise. But what is a burpee actually? The burpee thanks its name to American movement scientist Royal H. Burpee, who developed the burpee test. This test was widely used in the US Army to measure the fitness of soldiers quickly and effectively! Also in the top sport this exercise is widely used in the training. You've already guessed ... you'll be topfit! The burpee is a perfect exercise to train your entire body in a short period of time. You do not need any materials, and you can do it either inside or outside. In one minute, you improve your strength, fitness, speed and suppleness. And taken well: it gives you a lot of boost!

How does this work then? Burpees exercise benefits:

Power
As you perform a burpee, you train your chest, shoulders, triceps, back muscles, buttocks, hamstrings and your abdominal muscles. Because you work with your full body weight, you will need to lift all kilos of body weight, giving your muscles a spicy training boost!

Condition
With a burpee, your entire body suddenly becomes intensive. This promptly asks your muscles for more oxygen. During the burpees your body does not get a break. This will trigger your system to transport faster and more oxygen through your body. And so your body will be better able to handle intensive training. Either way: your fitness improves!

Souplesse 
Because a burpee is a coordinating exercise, you improve your body sense: the feel of your limbs and your body in relation to each other and the space. This helps you to move more effectively and smoothly. Body awareness is traceable, which means it quickly improves when you do burpees more often.

Speed
The bursting elements in the burpee improve your explosiveness. Either the speed at which your body can move. Your joints (and the bands / muscles around it) become more resilient, making you better fit and faster.

Fat burning
Studies have shown that high intensity training (HIT), like burpees, burns up to 50% more fat than standard force exercises. Burpees accelerate your metabolism, which also burns more during the day.

Performance

The burpee is available in many different forms. If you have never done a burpee, start with the basic burpee. Take a deep breath and let's go!

How to do burpees step by step? Follow this instruction:

• Jump up with stretched arms
• Bend your knees and put your hands on the ground
• Jump with two feet at the same time in the back position
• Jump back to your hands
• Jump up with stretched arms

The intention is that the burpee is carried out smoothly and at high pace, so do not wait for the intersections but keep moving fast. The easiest way is to keep a rhythm for yourself, for example, by counting from 1 to 5.

Points of attention

• Try to hit the ceiling at the jump up with your hands
• Keep your feet on hip width during the shelf
• Keep your back pretty straight at the jump to shelf position, do not sag
• Draw your belly in each jump and tighten him
• Keep your shoulders in shelf position right above your hands
• If you suffer from your lower back, choose to step instead of jumping.

Application

The burpee can be used in strength training, or training. The most common way is the 1-minute challenge: do as many as possible burpees in one minute. Other variations are:

• 3 sets of 15 burpees with 30-45 second pause
• A pyramid shape: start with 10 burpees, then 9, then 8 and so on until you reach 1, break 15 sec
• In an interval training: 1 minute run - 10 burpees, 6 sets in total with 15 sec pause
• Between your strength training: after each exercise 5 burpees

The burpee run: jump forward instead of up, and try to do this a distance that will make you any training bigger (starting 20 meters).