If your primary objective is weight loss and you are fully committed to this goal, then a single exercise can significantly assist you in realizing your aspirations. Indeed, that exercise is burpees. This comprehensive workout, which incorporates a jump, squat, plank, and push-up, engages every muscle group in your body. It is not only effective for calorie burning but also excels in enhancing muscle strength and tone. Burpees invigorate your body, facilitating weight loss while simultaneously boosting overall fitness levels. Therefore, why delay? Incorporate burpees into your routine for weight loss and witness rapid transformations.

What are burpees?

Burpees represent a comprehensive callisthenics exercise that utilizes body weight for resistance, integrating a squat, plank, push-up, and jump into a single movement. This exercise primarily targets both upper and lower body strength and endurance. Additionally, it contributes to the development of muscles in the legs, hips, glutes, abdomen, arms, chest, and shoulders. Typically incorporated into high-intensity interval training (HIIT) programs, burpees are effective in promoting fat loss and calorie expenditure, making them advantageous for those seeking to lose weight.

Benefits of burpees for weight loss

If you want to lose those extra kilos, know these 5 benefits of doing burpees for weight loss:

1. Complete workout

Burpees serve as an effective exercise for weight reduction. This movement engages various muscle groups, rendering it a comprehensive full-body workout. It specifically targets the legs, core, chest, arms, and shoulders. The integration of squats, push-ups, and jumps guarantees the activation of all primary muscle groups.

2. Boosts metabolism

Burpees represent a type of high-intensity interval training (HIIT) that has been demonstrated to enhance metabolic rates. The swift movements and vigorous nature of this exercise lead to an increased caloric expenditure, continuing even after the workout has concluded. This phenomenon, referred to as the afterburn effect, contributes to fat reduction and can markedly elevate metabolism.

3. Improves cardio fitness

Burpees not only aid in calorie burning but also play a crucial role in enhancing cardiovascular fitness. According to the Journal of Science and Medicine in Sport, the execution of burpees leads to a swift increase in heart rate, thereby contributing to improved heart health and stamina. The integration of strength, speed, and endurance demanded by this exercise elevates the heart rate, which can subsequently facilitate weight loss.

4. Burns calories

Burpees are recognized as one of the most effective exercises for calorie burning due to their high intensity. Research published in the Journal of Obesity indicates that high-intensity interval training (HIIT) exercises, such as burpees, can facilitate fat loss and aid in weight reduction by increasing calorie expenditure. Engaging in burpees requires significant energy from the body, which contributes to fat-burning and weight loss, particularly in the abdominal region. This aspect of burpees is among the most significant advantages for those seeking to lose weight.

5. Builds strength

The exercise activates various muscle groups, such as the legs, core, chest, and arms, resulting in a comprehensive full-body workout. Research published in the International Journal of Environmental Research and Public Health indicates that regular burpee practice can enhance endurance and increase muscle strength. This, in turn, fortifies the core, contributing to the reduction of abdominal fat and improved balance.

To achieve these weight loss benefits from burpees, it is essential to execute them correctly.

How to do burpees?

Follow these 8 steps to perform burpees for weight loss:

Step 1: Start by standing with your feet shoulder-width apart. Keep your back straight and your arms at your sides.

Step 2: Bend your knees and squat down, placing your hands on the floor in front of you. Keep your feet flat on the floor.

Step 3: Jump your feet back so that you are in a plank position, ensuring your body forms a straight line from head to heels. Keep your head straight and your eye looking slightly ahead.

Step 4: Perform a push-up by lowering your chest to the ground and bending your arms, keeping your elbows close to your body.

Step 5: Once you are close to the ground, push yourself back up into the plank position.

Step 6: Now jump your feet forward, returning to the squat position.

Step 7: Stand up straight, jumping as high as you can while reaching your arms overhead. It should be an explosive jump.

Step 8: Land softly and immediately go into the next repetition—squat position to start the next repetition.

Try burpees for quick fat loss! Image courtesy: Adobe Stock

Common mistakes to avoid while doing burpees

There are multiple benefits of burpees for weight loss but you may not see results if you are making these mistakes:

• Skipping warm-up: Failing to follow warm-up exercises before doing burpees can lead to muscle strain or injury, as your body is not prepared for intense movement.
• Not holding core tight: Not engaging your core during burpees reduces stability and can strain your lower back, increasing the risk of injury.
• Not dropping on the floor: Skipping the full push-up or not going low enough when dropping to the floor means you are doing a half burpee. So, it will not give your desired weight loss benefits.

Now you know the benefits of burpees for weight loss and how to perform it. Make sure you follow all the steps for quick results.

Read Also: 25 kg Weight Loss on a Pure Veg Diet: Her High-Protein 1500-Calorie Plan Revealed

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