If You're Not Burpee'ing, You're Wrong
I know, I know, the name is somewhat uncomfortable. Years ago I thought it was called the burpee because after doing a few too many you got the pre-puke “burps”. Not the case. It was named after the guy that created them. Unfortunate last name, for sure. Nonetheless, this guy went on to create one of the most dreaded exercises in fitness history. Don’t curse the poor guy, his creation was a much milder version of the burpee as we know it today. Burpee’s version of the burpee was a 4-count movement.
- Squat down and place both hands on the floor in front of you.
- Jump feet back into plank position.
- Jump feet forward.
- Return to standing.
Our sadistic society decided that wasn’t enough and turned it into a 6-count movement.
- Bend over or squat down and place both hands on the floor in front of you, just outside of your feet.
- Jump both feet back into plank position.
- Drop to a pushup -- your chest should touch the floor.
- Push or snake up to return to plank position.
- Jump feet back in toward hands.
- Explosively jump up into the air, reaching arms straight overhead.
Someone out there decided to add one of the hardest strength exercises (pushup) and one of the hardest power exercises (squat jump) into an already difficult movement. And thank god they did! I’m not sure who to blame for this cold-hearted and cruel move, but I want to kiss them! I’m in love and infatuated with the new-school burpee.
Sooo...What’s so great about the burpee?
- It’s a full body exercise-every single muscle in the body gets worked. I’m pretty sure even the Orbicularis Oculi muscle gets worked as you shut your eyelids real tight to try to flush the salty sweat from your eyes.
- Studies have shown that burpees actually burn 50% more fat than moderate exercising.
- They combine two of the best workout methods-Cardiovascular plyometrics and strength training.
- It’s the quintessential functional exercise.
- It has allowed us to create extremely difficult SHORT workouts (try tabata burpees if you’ve got cojones).
- They can be done anywhere with no equipment.
- Not only do they improve your strength and power, but they will simultaneously improve the health of your heart and lungs
As if that’s not enough...there’s more...
- They make your body a fat-burning machine!
- They speed up your metabolism for the rest of the day-meaning you’ll burn more calories all day long, even after your burpee hell is over.
And here’s my favorite one...
- You can add them to any workout!
Try this if you want to torch insane amounts of calories and get into shape even quicker:
Any time you’re doing straight cardio, stop every 5 minutes and do 15 fast burpees then get right back to your cardio machine. This will turn your boring cardio workout into a calorie burning fun-fest of sweat and tears. "Knowing is not enough, we must apply. Willing is not enough, we must do"