Burpees for Weight Loss: 5 Ways to Become a Game Changer Exercise

If you have one goal in mind, weight loss – and if you are really focused on it, then just one exercise to help you achieve your dreams. Yes, you guessed it – burpee! This full-body exercise combines jumps, squats, planks and push-ups to target every muscle in your body. Not only is it perfect for burning calories, it also works incredible for strengthening and toning your muscles. Burpees fire your body and help you lose excess weight while improving your overall fitness. So, what are you waiting for? Try burpees to lose weight.

What is Burpee?

Burpees are full body caritenix exercises (those that use the body for resistance) that combine squats, planks, push-ups and jumps. Basically, it focuses on the strength and endurance of the upper and lower body. It also helps to strengthen your legs, waist, butt, tummy, arms, chest and shoulders. They are usually part of a high-intensity training (HIIT) regimen, which helps in burning body fat and calories. This is why it is beneficial to do burpees for weight loss.

Benefits of burpees on weight loss

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

1. Complete training

Burpees are a powerful exercise for weight loss. It involves multiple muscle groups and becomes full body exercise. They target your legs, core, chest, arms and shoulders. A combination of squats, push-ups and jumps ensures that all major muscle groups are activated.

2. Increases metabolism

Burpee is a form of high-intensity interval training (HIIT) and has been shown to increase metabolism. The rapid movement and intensity of exercise will help your body burn more calories even after you’ve finished training. This post-exercise calorie burning, also known as the afterburn effect, can help reduce fat and increase metabolism significantly.

3. Improve aerobic exercise

Beyond the calories burned, Burpee greatly improves cardiovascular fitness. As pointed out by the Journal of Science and Medicine in Science and Medicine in Sport, Burpees can help you increase your heart rate quickly and increase your overall heart health and stamina. The combination of strength, speed and endurance required by Burpee will increase your heart rate and accelerate your weight loss.

4. Burn calories

Due to its strength, burpees are one of the best exercises to burn calories. According to a study in the Journal of Obesity, HIIT exercises like Burpees can promote fat loss and support weight loss by increasing calorie burns. Performing burpees helps your body use a lot of energy and burn fat, especially around the stomach and abdomen, to help you lose weight. This is one of the most important benefits of burpees for weight loss.

5. Build strength

This exercise involves multiple muscle groups including the legs, core, chest and arms, and is a full-body workout. Periodic burpees can improve endurance and build muscle strength, according to the International Journal of Environmental Research and Public Health. This strengthens the core and helps in the loss of abdominal fat and balance.

To get these benefits of burpees for weight loss, you need to do them the right way.

How to do burpees?

Follow these 8 steps to perform a burpee for weight loss.

Step 1: Stand with your feet shoulder-width apart. Keep your back straight and your arms on your side.
Step 2: Bend your knees and crouch down, placing your hands in front of you. Keep your feet flat on the floor.
Step 3: Jump your feet backwards so that your body forms a straight line from head to heel, as if it is in the board position. Straighten your head and look a little further.
Step 4: Perform push-ups by lowering your chest to the ground and bending your arms, and keeping your elbows close to your body.
Step 5: Once you’re close to the ground, return it to the board position.
Step 6: Here, jump forward with your feet and return to your squat position.
Step 7: Jump as high as possible, standing up straight, while stretching your arms over your head. It should be an explosive jump.
Step 8: Land softly and quickly enter the size position to start the next iteration, next iteration.

Common mistakes to avoid while burpee

Burpees have multiple benefits for weight loss, but if you’re making these mistakes, you may not see results.

• Warm-up Skip: Your body is not prepared for intense movement, so failing to track warm-up exercises before performing a burpee can lead to muscle strain and injury.
• It doesn’t hold the core tightly: If you don’t involve the core during the burpee, it will reduce stability, put strain on your lower back, and increase the risk of injury.
• Does not fall on the floor: Skip a full push-up when you fall on the floor or not get low enough, which means you’re doing half a burpee. Therefore, it does not give you the weight loss benefits you want.

Now you know the benefits of burpees for weight loss and how to do it. Follow all the steps to get quick results.