Burpees. Just the mention of the word is enough to spark strong feelings in fitness enthusiasts. Whether you’re a seasoned athlete or a gym beginner, you’ve likely encountered this full-body exercise. Known for its intensity, burpees are often loved by fitness trainers and loathed by many who perform them. But either way burpees remain a staple in many workout routines for good reason. In this blog, we’ll explore the benefits of burpees, why people love or dread them, and how to make them work for you.
What Are Burpees?
Burpees are a high-intensity, full-body exercise that combines strength and cardio training. A basic burpee involves the following movements:
1. Start in a standing position
2. Drop into a squat and place your hands on the ground.
3. Jump your feet back into a plank position.
4. Perform a push-up (optional).
5. Jump your feet back to the squat position.
6. Explosively jump into the air with your hands overhead.
Though simple in concept, burpees can be incredibly challenging, especially when done in high repetitions or as part of a fast-paced workout.
Why People Love Burpees
Full-Body Workout
One of the main reasons people love burpees is because they work the entire body. Each burpee targets several muscle groups, including the chest, shoulders, arms, legs, and core. By engaging so many muscles at once, burpees offer an efficient workout that combines strength-building and cardiovascular conditioning in a single move.
Boosts Cardiovascular Fitness
Burpees are known for spiking your heart rate quickly, making them a fantastic way to improve cardiovascular endurance. Incorporating burpees into your routine can enhance heart and lung capacity, helping you become more efficient in other activities like running, cycling, or swimming.
Burns Major Calories
Because burpees require high energy expenditure, they are excellent for burning calories in a short amount of time. High-intensity exercises like burpees increase your metabolic rate, leading to more calories burned during and after your workout. This makes burpees a popular choice for people looking to lose fat or increase calorie burn in minimal time.
No Equipment Required
One of the greatest advantages of burpees is that they can be done anywhere, anytime. You don’t need weights, machines, or even much space—just your body and determination! This makes them ideal for at-home workouts, travelling, or when you don’t have access to a gym.
Why People Hate Burpees
They’re Exhausting
There’s no denying it—burpees are tough. The combination of strength and cardio makes them one of the most physically taxing exercises you can do. For many, the intensity of burpees makes them a dreaded part of any workout, especially when multiple repetitions are involved. The rapid transitions from standing to squatting to jumping can fatigue you quickly.
Form Can Suffer
Because burpees are so demanding, it’s easy for your form to break down, especially when fatigue sets in. Poor form can lead to discomfort or even injury, particularly in the lower back, shoulders, or knees. This is why many people avoid burpees or approach them with caution.
Repetitive and Boring
Let’s face it—doing a set of 20, 30, or more burpees can get monotonous. The repetitive nature of burpees, combined with their intensity, can make them feel like a chore. For people who prefer variety and lower-intensity exercises, burpees might not be the most enjoyable way to work out.
Making Burpees Work for You
Whether you love or hate burpees, there are ways to incorporate them into your workout routine effectively. If you’re a fan of the challenge, you can increase intensity by adding variations, like burpee box jumps or burpees with a dumbbell press. If you’re in the "hate" camp, start slow—try fewer reps or modify the movement by skipping the jump or push-up. If you are just starting out you can step the feet out and back in to take out the intensity.
Remember, burpees are highly adaptable. You can fit them into a HIIT session, use them for active recovery between weightlifting sets, or even set them as a stand-alone challenge to test your endurance. If the traditional burpee doesn’t appeal to you, there are many other full-body exercises that can offer similar benefits.
Conclusion
Burpees are one of those exercises that people tend to either love or hate, and both sides have valid reasons. While they offer unparalleled benefits in terms of full-body strength, cardiovascular fitness, and calorie burn, they’re also one of the most physically demanding moves you can do. Whether you choose to embrace them or opt for alternatives, understanding their value can help you make the most of your fitness journey.
As always, any questions, please do get in touch.
