Burpees are a classic Freeletics exercise, but they have a fearsome reputation, and for good reason. Undoubtedly one of the most effective and challenging bodyweight exercises out there, Burpees help to build muscle, burn fat and improve cardiovascular endurance. In short, they're the ultimate all-rounder.
Which muscles are targeted?
Burpees train your whole body. This means that both the major muscle groups (think the chest, back and upper leg muscles) and the accessory muscle groups (including those in the torso, shoulders and arms) are all engaged during this exercise.
Despite the name, accessory muscles are actually of utmost importance. Without them, the bigger muscles can't function effectively or grow. These are the muscle groups that give you an athletic appearance, as they improve your posture, stabilize the skeleton and are physically more apparent.
They are highly effective for weight loss
Burpees don't just train your muscles, but are also a real silver bullet in the fight against excess 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, the fat-burning process lasts for a long time after training due to the afterburn effect. This means that the calories are still being burned even hours after the workout.
More than just a means to an end
Burpees don't just have aesthetic benefits. Few exercises are 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 important 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 1930s by an American physician as part of a military performance test. Since then, they've become an integral part of military training worldwide.