The dreaded burpee– an exercise that seems to be loved by fitness professionals and loathed by everyone else. But what if we told you that this move is a secret weapon when it comes to toning your whole body? Yes, the burpee can be used as part of an effective workout routine to help you achieve your fitness goals. When performed correctly, this exercise can help tone your muscles, improve your cardiovascular fitness, and boost your overall calorie burn. Here’s everything you need to know about the ultimate burpee workout routine to tone your whole body.
A burpee is a full-body calisthenic exercise that is often used as a cardio move or as part of a strength-training routine.
The exercise consists of 5 components:
While burpees are a great way to get in shape, they should not be the only exercise that you do. To see results, you need to create a well-rounded workout routine that includes a variety of different exercises.
With that being said, burpees can be a great addition to your workout routine as they are an excellent way to tone your muscles and improve your cardiovascular fitness.
Adding burpees to your workout routine is beneficial as they (1):
Furthermore, burpees are a full-body exercise that works on multiple muscle groups at once.
Below, we break down each muscle group that is worked during a burpee:
Read More: How To Do Burpees For Beginners: Mastering The Basics To Keep Injury At Bay
The number of burpees you should do a day varies depending on your fitness level and workout goals. If you are new to exercise, start by doing 3 to 5 sets of 10 burpees.
As you get more comfortable with the exercise, you can increase the number of sets and reps that you do. For a more challenging workout, aim for 5 to 10 sets of 15 to 20 reps.
If you want to push yourself a little more, try doing a timed burpee challenge where you see how many burpees you can do in 1, 2, or 5 minutes.
However, remember that no matter how many burpees you do, make sure to focus on proper form to get the most out of the exercise and prevent injury.
You can do burpees every day if you want, but we recommend 3 to 4 times per week as a good starting point. This will give your body time to recover in between workouts while still allowing you to see results.
If you notice yourself getting too sore or observe that your workout performance is suffering, cut back on the number of days per week that you are doing burpees.
Remember, it’s important to listen to your body and make adjustments to your workout routine as necessary.
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Now that you know all the benefits of adding burpees to your workout routine, it’s time to learn how to do them.
Follow these tips to make sure you are doing them correctly:
As with any exercise, proper form is key to getting the most out of the move and preventing injury.
Watch out for these common mistakes when doing burpees:
Once you have the basic burpee down, you can start to mix things up by adding in different variations. This will help you avoid boredom and plateaus, and it will also challenge your muscles in new ways.
Some of our favorite burpee variations include:
Burpees make a great addition to any workout routine. To get the most out of your workouts, pair burpees with other exercises that target different muscle groups.
This will help you create a well-rounded routine that will tone your whole body.
Here are some of the few favorite workout combinations:
Read More: What Do Burpees Work: Here’s Why This Move Makes Even The Fittest Of Us Beg For Mercy
Not sure where to start? This beginner burpee workout routine is a great way for a head start. It includes a mix of the lower body, upper body, and core exercises to give you a well-rounded workout.
Do each exercise for 45 seconds, followed by a 30-second rest. Complete the entire circuit 3 times through.
Ready for a challenge? This intermediate burpee workout routine will help you take your workouts to the next level.
Do each exercise for 30 seconds, followed by a 30-second rest. Complete the entire circuit 3 times through.
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This advanced burpee workout routine is perfect for experienced exercisers who are looking for a challenging workout.
Do each exercise for 30 seconds, followed by a 30-second rest. Complete the entire circuit 4 times through.
Burpees are a great way to tone your muscles and improve your cardiovascular fitness. When performed correctly, they can help you achieve your fitness goals.
Start by doing 3 to 5 sets of 10 reps and increase the number of sets and reps as you get more comfortable with the exercise. Aim for 3 to 4 burpee workouts per week.
Most importantly, focus on proper form to prevent injury and get the most out of the exercise.
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