Everybody knows Burpees. Some appreciate them, others fear them. Without a doubt, they are one the most effective and challenging exercises in the Freeletics library. But there are so many reasons to love Burpees – they are a true all-rounder! Whether you want to build muscle, lose fat or simply improve your physical fitness: Burpees are the way forward.
Which muscles are targeted?
Burpees train your whole body. Large major muscle groups like chest, back and thigh muscles, but also smaller accessory muscles in the torso, shoulders and arms are all engaged.
Although the name “accessory muscle” might lead to expect something else, these are of utmost importance. Without them, bigger muscles can neither work efficiently, nor trained quite effectively. They are the ones that give you an athletic appearance, as they improve your posture, stabilize the skeleton and make your main muscles more apparent.
They are highly effective for weight loss
Burpees do not only train your muscles, they are also a real silver bullet in the fight against body fat.
When you do Burpees, the body has to provide a lot of energy to the muscles, fast – and this burns a lot of calories. In high-intensity exercises like Burpees, this effect lasts for a long time after training due to the afterburn effect. This means that the calories are still being burnt even hours after the workout.
More than just a means to an end
Burpees don't just have aesthetic benefits. There is no exercise more suited to simultaneously train strength, endurance, reactions and coordination.
Cardiovascular and lung function also benefit. During an intense series of Burpees the musculature is in a high anaerobic range. There is almost no other exercise which pushes you to such anaerobic extremes. The respiratory and circulatory systems are working hard to compensate for the lack of oxygen in the muscles – and so they also become stronger.
Pay attention to technique
It's to perform burpees correctly. Take a look at the video tutorials in the app, pay attention to the instructions and check yourself regularly.
Do you hold body tension all the time? Do you keep your knees, hips and shoulders in line during the straight jump? Do your hands touch behind your head? If so, very good! Only when you perform this exercise correctly will you benefit from all advantages of Burpees!
Did you know...
Burpees were developed in the 1930's by an American physician as part of a military performance test. Since then, they've become an integral part of military training worldwide.