The number one exercise you need to be incorporating into your training are burpees. Here are 3 main reasons why you should incorporating this exercise into your workouts:
1. Is A Full Body Movement
Burpees use all your muscles, all over your body and they’re really good calorie burning exercises.
2. It’s Explosive
The movements require a lot of energy in a short period of time and you can burn up to 750 calories per hour.
3. It Increases The Release Of Growth Hormones
Because burpees make us do a lot of work in a small period of time, our bodies release growth hormones, which is awesome for building lean muscles while burning fat.
Beginner: Skip Jumps And Push-ups
If you are a beginner place both hands on the ground, step both feet out one by one, step both feet in one by one, and then stand up. Start with 4 rounds of 10 with a 30 seconds break in between.
Intermediate: Skip Push-ups
For an intermediate burpee you need to place both hands on the ground, jump both feet out, jump both feet in and then come up for a squat jump. If you’re feeling like you want to pump it up a little bit more and go a little more advanced than a beginner, then start with 5 rounds of 20 reps with a 30 seconds break in between.
For an advanced burpee place both hands on the ground, jump both feet out, go down for a push up, jump both feet in and then explode up for the squat jump. If you already know your limits you can do 5 set of as many reps as you can with a 30 seconds break in between.
Make sure you’re really locking in your core and focusing on a correct technique because you will get tired with these and burpees do “hurt”.
How To Do Burpees (Video)
Here is a great video to shows you how to properly perform advanced burpees and what muscles do you engage while doing this exercise.