{"id":13306,"date":"2020-12-10T16:29:54","date_gmt":"2020-12-10T16:29:54","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=13306"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"what-do-burpees-work","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/what-do-burpees-work\/","title":{"rendered":"What Do Burpees Work: Here&#8217;s Why This Move Makes Even The Fittest Of Us Beg For Mercy"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/what-do-burpees-work\/#How_To_Do_Burpees\" >How To Do Burpees?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/what-do-burpees-work\/#What_Do_Burpees_Work\" >What Do Burpees Work?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/what-do-burpees-work\/#Burpees_Challenge_Multiple_Muscle_Groups_And_Joints\" >Burpees Challenge Multiple Muscle Groups And Joints<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/what-do-burpees-work\/#The_Following_Muscles_In_Your_Torso_Also_Work_To_Keep_Your_Body_Straight_During_The_Movement\" >The Following Muscles In Your Torso Also Work To Keep Your Body Straight During The Movement:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/what-do-burpees-work\/#What_Body_Parts_Do_Burpees_Work\" >What Body Parts Do Burpees Work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/what-do-burpees-work\/#What_Muscles_Do_Frogger_Burpees_Work\" >What Muscles Do Frogger Burpees Work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/what-do-burpees-work\/#What_Muscles_Do_Reverse_Burpees_Work\" >What Muscles Do Reverse Burpees Work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/what-do-burpees-work\/#Burpees_Benefits\" >Burpees Benefits<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/what-do-burpees-work\/#Convenient_And_Versatile\" >Convenient And Versatile<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/what-do-burpees-work\/#Burns_An_Impressive_Amount_Of_Calories\" >Burns An Impressive Amount Of Calories<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/what-do-burpees-work\/#Offers_A_Full-Body_Workout\" >Offers A Full-Body Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/what-do-burpees-work\/#Improves_Your_Endurance\" >Improves Your Endurance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/what-do-burpees-work\/#Boosts_Cardio_Fitness_And_Burns_Fat\" >Boosts Cardio Fitness And Burns Fat<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/what-do-burpees-work\/#Modified_Burpees\" >Modified Burpees<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/what-do-burpees-work\/#How_To_Make_It_Easier\" >How To Make It Easier?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/what-do-burpees-work\/#How_To_Make_It_More_Challenging\" >How To Make It More Challenging?<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/what-do-burpees-work\/#Burpee_With_Dumbbells\" >Burpee With Dumbbells<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/what-do-burpees-work\/#Burpee_Box_Jump\" >Burpee Box Jump<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/what-do-burpees-work\/#Burpee_With_A_Bosu_Ball\" >Burpee With A Bosu Ball<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/what-do-burpees-work\/#Safety_Tips_While_Performing_Burpees\" >Safety Tips While Performing Burpees<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/what-do-burpees-work\/#Tips_On_The_Correct_Burpee_Form\" >Tips On The Correct Burpee Form<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/what-do-burpees-work\/#Common_Mistakes_To_Avoid_When_Doing_The_Burpee\" >Common Mistakes To Avoid When Doing The Burpee<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/what-do-burpees-work\/#How_Many_Calories_Do_Burpees_Burn\" >How Many Calories Do Burpees Burn?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/what-do-burpees-work\/#How_Many_Burpees_Should_You_Do\" >How Many Burpees Should You Do?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/what-do-burpees-work\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/what-do-burpees-work\/#DISCLAIMER\" >DISCLAIMER:\u00a0<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/what-do-burpees-work\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The burpees exercise is definitely not for the faint-hearted. This bodyweight exercise combines several movements into one compound movement that works many muscles at the same time. But exactly what do burpees work out?\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Anyone who has ever tried a burpee will tell you that the exercise pushes not only your muscles but your entire will to exercise. Even though the exercise has a wide range of benefits that cannot be overlooked, it&#8217;s a no brainer that to perform the burpee, you need to summon all your determination and strength.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before we get into discussing the burpees muscles worked, how about we take you through an easy guide on what a burpee really is?<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Do_Burpees_Work\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Pink_2-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><br \/>\n<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_Burpees\"><\/span><b>How To Do Burpees?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A burpee can be simply described as a push-up followed by a jump squat (<\/span><a href=\"https:\/\/www.coachmag.co.uk\/exercises\/full-body-workouts\/1718\/burpee-5-of-the-best-for-fat-loss\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). To perform the exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Start in a squat position with your knees bent. Your <a href=\"https:\/\/betterme.world\/articles\/band-back-exercises\/\">back<\/a> should be straight, and your feet about shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lower your hands to the floor in front of you so that they are just inside your feet.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">With your weight on your hands, kick your feet back so that you are on your hands and toes and in a push-up position.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">While keeping your body straight from head to heels, do one push-up. Do not let your back sag or stick your butt in the air.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Do a frog kick by jumping your feet back to their starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stand and reach your arms over your head.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Jump quickly so that you can land back where you started.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">As soon as you land with your <a href=\"https:\/\/betterme.world\/articles\/how-to-exercise-with-bad-knees-to-lose-weight\/\">knees<\/a> bent, get into a squat position, and do another repetition.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">To get your heart and lungs working, try to complete several reps quickly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The above directions are for the standard burpee. However, there are many other modified burpee variations. For example, you could:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">add a push-up while in the <a href=\"https:\/\/betterme.world\/articles\/14-day-plank-challenge\/\">plank<\/a> position<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">add a plank jack while in the <a href=\"https:\/\/betterme.world\/articles\/modified-plank\/\">plank position<\/a><\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">add a tuck jump while in the standing position<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Whatever type of burpee variation you choose, the most important thing is to ensure that you maintain the proper form. Another trick to nailing the burpee is to perform it as quickly as possible. This way, you may find yourself getting breathless and sweaty after only 10 reps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now, onto the nitty-gritty, exactly what muscles do burpees work?<\/span><\/p>\n<p><em><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-many-calories-do-burpees-burn\/\">How Many Calories Do Burpees Burn? The Most Efficient Workout Move Explained<\/a><\/em><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Do_Burpees_Work\"><img decoding=\"async\" class=\"aligncenter wp-image-34517 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/8-6-1024x576.jpg\" alt=\"what do burpees work\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/8-6.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/8-6-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/8-6.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/8-6-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/8-6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Do_Burpees_Work\"><\/span><b>What Do Burpees Work?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Burpees is a challenging exercise that works many of the major muscle groups in the body. As described above, a burpee is essentially a two-part exercise: a push-up followed by a leap in the air.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s common to find yourself asking \u2018what do burpees work?\u2019. Besides, this is not an easy exercise, and you need to know what you will be getting from performing such a tasking full-body move. Luckily, the burpee is an incredible strength-building exercise worth its salt.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Burpees_Challenge_Multiple_Muscle_Groups_And_Joints\"><\/span><strong>Burpees Challenge Multiple Muscle Groups And Joints<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you kick your feet back to plank at the beginning of the exercise, you use the following muscles:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Erector spinae to extend the thoracic and lumbar spine<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Iliopsoas, tensor fasciae latae, and rectus femoris to extend the hips<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Quadriceps to extend the knees<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Calf muscles, including both the gastrocnemius and soleus to achieve plantar flexion of the ankle<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When you jump your feet back, the muscles exercised are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Rectus abdominis and obliques to flex the thoracic and lumbar spine<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Gluteus maximus and your hamstrings to flex the hips<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In the push-up phase of the burpee, the main muscle activated is the pectoralis major. Other muscles that assist in the exercise include the triceps brachii and the anterior deltoids. Apart from the muscles that create the movement, several muscles are activated to help stabilize your joints and body, including the biceps brachii and your quadriceps.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Do_Burpees_Work\"><img decoding=\"async\" class=\"aligncenter wp-image-33055 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-1024x576.png\" alt=\"what do burpees work\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_Following_Muscles_In_Your_Torso_Also_Work_To_Keep_Your_Body_Straight_During_The_Movement\"><\/span><strong>The <\/strong><strong>Following Muscles In Your Torso Also Work To Keep Your Body Straight During The Movement:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Erector spinae<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Rectus abdominis<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/crunch-vs-sit-up\/\"><span style=\"font-weight: 400;\">Obliques<\/span><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">During the exercise&#8217;s jump phase, you focus on muscles in the lower body, targeting many of the same muscles targeted in the initial phase when you jump back to plank. These include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Extending the thoracic and lumbar spine with the erector spinae muscles<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Extending the hips with the glutes and hamstrings<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Extending the knees with the quadriceps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Achieving plantar flexion of the ankle with the gastrocnemius and soleus<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When you jump, you swing your arms up and reach above you. This also targets movements in the shoulder and upper back, including shoulder flexion and abduction, or moving the arms out and up, using the deltoids, pectoralis major, and biceps brachii. You also elevate the scapula when you flex the shoulder, which utilizes the middle and upper trapezius muscle and the levator scapulae muscle in your upper back. With shoulder abduction and flexion, there is also protraction and upward rotation of the scapula using the serratus anterior, along with the trapezius muscles.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Do_Burpees_Work\"><img decoding=\"async\" class=\"aligncenter wp-image-34528 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/8-7-1024x576.jpg\" alt=\"workouts for weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/8-7.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/8-7-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/8-7.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/8-7-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/8-7.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Body_Parts_Do_Burpees_Work\"><\/span><b>What Body Parts Do Burpees Work?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In summary, the movement works the following parts of your body:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Your upper and lower legs: quads, hamstrings, and calves.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Your butt: hip flexors and glutes<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Your lower and upper back: erector spinae and lats (latissimus)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Upper body: chest and shoulders<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Muscles_Do_Frogger_Burpees_Work\"><\/span><b>What Muscles Do Frogger Burpees Work?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Frogger burpees mainly work your abs and butt. To do the Frogger:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stand with your legs wider than hip-width apart, knees bent, and upper body pitched slightly forward.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Place your hands on the ground in front of you, then jump your straight legs back into a high plank. Ensure that you land softly on your toes.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Jump your feet back and bring your hands toward your chest to return to the starting position.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This is 1 rep. While starting out, do 8 reps, then progress up to 20 as you get stronger. Start with 1 set and do up to 5.<\/span><\/p>\n<p><strong>BetterMe app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Do_Burpees_Work\" rel=\"noopener\">Start transforming your body now<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Do_Burpees_Work\"><img decoding=\"async\" class=\"aligncenter wp-image-32941 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-26-1024x576.jpg\" alt=\"fitness app\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-26.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-26-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-26.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-26-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-26.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Muscles_Do_Reverse_Burpees_Work\"><\/span><b>What Muscles Do Reverse Burpees Work?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The reverse burpee is a calisthenics exercise that primarily targets the shoulders and to a lesser degree also targets the chest, middle back, quads, triceps, glutes, and hamstrings. To do the reverse burpee:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stand with your feet just outside shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Begin the exercise by squatting down partially.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lean forward with your arms out in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Place your hands on the ground just outside shoulder-width apart (just as if you were going to do a push-up).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Assume the standard push-up position with your body in a straight line.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Drop your chest and body down to the ground by bending at your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Reverse movement back to starting position by pushing yourself back up out of the push-up position.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Burpees_Benefits\"><\/span><b>Burpees Benefits<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Burpees are a full-body calisthenics workout that focuses on building muscle strength. The exercise improves strength and endurance as part of a regular workout routine and may have other benefits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, in a 2014 community-based study, scientists found that <a href=\"https:\/\/betterme.world\/articles\/bodyweight-vs-weights\/\">bodyweight<\/a> exercises, such as burpees, reduced blood pressure in healthy adult women significantly (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4332184\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). And that is just the tip of the iceberg when it comes to the benefits of this exercise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Burpees are a great strength-building exercise, but they can also be performed as part of a high-intensity interval training (HIIT) regimen. HIIT focuses on bursts of intense exercise alternated with periods of recovery (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24552392\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28385556\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). The benefits of HIIT have been extensively studied for a variety of conditions, including type 2 diabetes, obesity, and <a href=\"https:\/\/betterme.world\/articles\/blocked-heart-chakra\/\">heart health<\/a>. In fact, in one study, researchers found that HIIT could positively impact mitochondrial function and fiber type in muscle cells (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5407969\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A study in <\/span><i><span style=\"font-weight: 400;\">PLoS One<\/span><\/i><span style=\"font-weight: 400;\"> found that participants who did a total of 30 minutes of high-intensity interval exercise each week improved their fitness and muscle function just as much as participants who did 150 minutes of steady, moderate-intensity exercise each week (<\/span><a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0154075\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). Furthermore, vigorous exercises like burpees may also decrease your risk of early death, according to a JAMA Internal Medicine study (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25844882\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some more benefits of burpees that will convince you to stop whining and just do the exercise!<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Do_Burpees_Work\"><img decoding=\"async\" class=\"aligncenter wp-image-32600 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-1024x576.jpg\" alt=\"what do burpees work\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Convenient_And_Versatile\"><\/span><b>Convenient And Versatile<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Unlike many other exercises, you do not need any equipment to do burpees. All you need is some space and motivation. Even if you live in a small apartment, you can still manage to do the exercise. When it comes to versatility, you can easily make some modifications to the standard burpee if you want to. You can include extra weights, or even add an extra push-up or jump to the move. It\u2019s all up to you!<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Burns_An_Impressive_Amount_Of_Calories\"><\/span><b>Burns An Impressive Amount Of Calories<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Most people can do about 20 burpees in a minute. A 155-pound person, for example, can burn around 250 calories by doing burpees for 20 minutes.<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Offers_A_Full-Body_Workout\"><\/span><b>Offers A Full-Body Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Burpees are a calisthenics exercise. This means they use your body weight for resistance. Calisthenics are defined as exercises that don&#8217;t really rely on anything but a person&#8217;s own body weight. These kinds of exercises are performed with differing levels of intensity and rhythm. Sometimes they are done with light handheld tools like rings and wands.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These exercises allow for the development of strength, endurance, flexibility, and coordination.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calisthenics was developed in ancient Greece and became popular again in the early 19th century. Today, athletes, military personnel, law enforcement officers, and people trying to keep in shape use these <a href=\"https:\/\/betterme.world\/articles\/how-to-get-rid-of-chest-fat\/\">exercises<\/a> to warm up for strenuous sports or help build up their bodies.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Scientists are also now studying the use of calisthenics to help treat various health conditions, from obesity to COPD (<\/span><a href=\"https:\/\/respiratory-research.biomedcentral.com\/articles\/10.1186\/1465-9921-15-36\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/journals.co.za\/content\/ajpherd\/20\/sup-2\/EJC162329\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With burpees, the focus is on a full-body calisthenics workout whose aim is to build muscle strength and endurance in both your lower and upper body. A standard burpee exercise works to strengthen the muscles in your legs, hips, buttocks, abdomen, arms, chest, and shoulders. Isolation exercises like dumbbell curls and crunches don&#8217;t allow your body to work in the way it is designed to do.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Full-body exercises, on the other hand, work for many muscle groups at once. Full-body exercises like the burpee allow all of the major muscle groups in your body to work together, which is exactly what they have to do in real life. This means that you are actually training your body to meet everyday challenges more naturally and realistically by doing such <a href=\"https:\/\/betterme.world\/articles\/glute-exercises-for-men\/\">exercise<\/a>.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Do_Burpees_Work\"><img decoding=\"async\" class=\"aligncenter wp-image-31443 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3885-1024x576.png\" alt=\"what do burpees work\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3885.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3885-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3885.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3885.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Improves_Your_Endurance\"><\/span><b>Improves Your Endurance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The better your endurance is, the better prepared you are to deal with periods of prolonged stress. Burpees are a wonderful method for improving endurance. This is because they give you a cardio challenge and the strength-building aspect that is essential to enhancing endurance. When you include burpees in your fitness routine, the chances are that you will see your performance increase in other areas, like your ability to run long distances, as well.<\/span><\/p>\n<p><em><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/why-am-i-not-getting-stronger\/\">Why Am I Not Getting Stronger: Reasons And Proven Ways To Bust Those Plateaus<\/a><\/em><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Boosts_Cardio_Fitness_And_Burns_Fat\"><\/span><b>Boosts Cardio Fitness And Burns Fat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Burpees can be performed as part of a high-intensity interval training (HIIT) regimen, a type of cardio workout that requires you to do short bursts of intense exercise, followed by a short rest period.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Past research has shown that HIIT may be an effective way of burning body fat, especially around the abdomen and stomach area (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3375095\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28401638\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). Furthermore, according to a study done in 2015, researchers found that doing more vigorous forms of exercise seemed to be associated with living a longer life (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25844882\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Apart from burning fat, including burpees in your <a href=\"https:\/\/betterme.world\/articles\/belly-fat-workout-at-home\/\">workout<\/a> routine can also help you enjoy many other cardio benefits, such as (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4332184\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">stronger heart and lungs<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">improved blood flow<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">lower risk of heart disease and diabetes<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">lower blood pressure<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">improved cholesterol levels<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">improved brain function<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Do_Burpees_Work\"><img decoding=\"async\" class=\"aligncenter wp-image-31386 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4383.png\" alt=\"what do burpees work\" width=\"941\" height=\"530\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4383.png 941w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4383-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4383.png 768w\" sizes=\"(max-width: 941px) 100vw, 941px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Modified_Burpees\"><\/span><b>Modified Burpees<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are many variations of the movement, depending on whether you want to make it easier or more challenging (if this is you, kudos, by the way!).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_To_Make_It_Easier\"><\/span><b>How To Make It Easier?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If the standard burpee is too challenging for you at first, you can make some adjustments to make it a bit easier. Some of the variations you can add to the movement include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Start with a squat thrust. This movement starts out just like a burpee, but instead of doing a push-up and then jumping up, you begin in a squatting position, kick your legs back so that you are in a push-up position, and then return to your starting stance.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Skip the jump. Instead of jumping into the air after the push-up, just return to the squat position.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Skip the push-up. If your chest muscles or shoulders are not yet ready for push-ups, hold the plank position for a couple of seconds instead of doing a push-up. You could also do a partial push up until you build up more strength.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Do_Burpees_Work\"><img decoding=\"async\" class=\"aligncenter wp-image-31351 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-23-1024x576.jpg\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-23.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-23-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-23.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-23-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-23.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_To_Make_It_More_Challenging\"><\/span><b>How To Make It More Challenging?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To make the exercise more challenging, you could try the following variations.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Burpee_With_Dumbbells\"><\/span><b>Burpee With Dumbbells<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Start in a squat position holding a 5-pound dumbbell in each of your hands.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lower yourself to the ground, with the dumbbells beneath your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hold onto the dumbbells while you do the push-up.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Instead of jumping, stand and raise both dumbbells above your head.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lower the dumbbells to your side and return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">If you want to challenge yourself even more, jump while holding the dumbbells. Only do this if you can easily control the weights.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Burpee_Box_Jump\"><\/span><b>Burpee Box Jump<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">For this one, you will need a plyo box or a bench, or any other solid object that will support your weight. For this one, follow these steps:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stand in front of the box in your usual squat position. However, instead of dropping down to the floor for a push-up, place your hands on the box or bench, and do a modified push-up.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Instead of jumping into the air, jump on the box instead.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Land gently on the floor, with your knees bent.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Move straight into the next repetition.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Burpee_With_A_Bosu_Ball\"><\/span><b>Burpee With A Bosu Ball<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">For this variation, you will use a Bosu ball with the flat side up.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Start in a squat position with your knees bent, holding the outer edges of the Bosu ball.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lower your hands to the floor, still holding the Bosu ball.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Place the Bosu ball directly beneath you, and place your hands on the flat surface while you do a push-up.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Grab the opposite edges of the Bosu ball and lift it above your head as you stand straight up.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lower it to the floor and repeat<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Do_Burpees_Work\"><img decoding=\"async\" class=\"aligncenter wp-image-31299 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-3-1024x576.jpg\" alt=\"exercise for men\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-3.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-3-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-3.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-3-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-3.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Safety_Tips_While_Performing_Burpees\"><\/span><b>Safety Tips While Performing Burpees<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">As it is with any exercise, start slowly and do a few reps at first. After you get used to the move and can do it easily with no pain, try adding more reps.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Try to work up to doing 8 or 10 reps in a row before pausing, then doing another set.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Because you need to do a push-up, burpees can put extra stress on your wrists and shoulders. As such, be careful not to do the movement so fast that you twist your wrist when you land.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Before you start making modifications to the exercise (by adding weights etc.), make sure you have the basic components of the exercise down.<\/span><\/li>\n<\/ul>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Do_Burpees_Work\" rel=\"noopener\">start transforming your life<\/a> now!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_On_The_Correct_Burpee_Form\"><\/span><b>Tips On The Correct Burpee Form<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Use this guide to performing burpees the right way:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Do a thorough warm-up before you begin the exercise. Also, do some mobility work such as press-ups, lunges, and squats to loosen up the joints before actually doing the burpee.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Split the move into two parts: a squat thrust and a deep squat jump. Ensure that you are comfortable with each phase of the exercise before you combine the two.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">For the squat thrust, ensure that your shoulders are directly over your hands and that your legs are extended into a press-up position.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">When jumping your feet in and out, keep your shoulders above your hands. Do not let them move backward or forwards.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">For the deep squat, ensure that your hips are sitting back and try to keep your chest as upright as possible. Ensure that you cushion your landing by bending your knees as you make contact with the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">As you transition from the squat thrust to the squat jump, swing your arms forwards and above your head for maximum height.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Common_Mistakes_To_Avoid_When_Doing_The_Burpee\"><\/span><b>Common Mistakes To Avoid When Doing The Burpee<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\"><b>Skipping steps. <\/b><span style=\"font-weight: 400;\">Apply the correct level of intensity to the burpee at all times to ensure that you reap all the benefits of the move.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Arching your back. <\/b><span style=\"font-weight: 400;\">This negates the burpee&#8217;s positive effects on the abs while also risking injury. Ensure your shoulders are parallel to your wrists, keep your core contracted and engaged, and your back straight, neutrally aligned with your glutes.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Doing more reps for days. <\/b><span style=\"font-weight: 400;\">Doing more reps does not necessarily correspond to a successful workout. Just focus on getting the technique right.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Do_Burpees_Work\"><img decoding=\"async\" class=\"aligncenter wp-image-31282 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/3-11-1024x576.jpg\" alt=\"what do burpees work\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/3-11.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/3-11-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/3-11.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/3-11-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/3-11.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Calories_Do_Burpees_Burn\"><\/span><b>How Many Calories Do Burpees Burn?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The number of calories burned during any exercise varies with weight, intensity, and other factors. For the burpee, you can burn roughly 160 calories doing 17 minutes of the exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This can be broken down as follows:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">About 9.4 calories are burned for every minute of burpees performed.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">It takes most people around 3 seconds to do a single burpee.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Three seconds per burpee equals 20 burpees per minute, depending on speed and frequency.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It takes roughly 20 burpees to burn around 10 calories. However, weight can affect the number of calories burned during exercise as well.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to Harvard Medical School, when performing 30 minutes of vigorous calisthenics:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">A 155-pound person will burn about 1.25 times more calories than a 125-pound person.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">A 185-pound person will burn about 1.5 times more calories than a 125-pound person (<\/span><a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-of-leisure-and-routine-activities\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Thus, the average person can burn anywhere from 10 to 15 calories for every 20 burpees.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Do_Burpees_Work\"><img decoding=\"async\" class=\"aligncenter wp-image-30951 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4201-1024x576.png\" alt=\"what do burpees work\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4201.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4201-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4201.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4201.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Burpees_Should_You_Do\"><\/span><b>How Many Burpees Should You Do?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Do you really need to do 100 burpees a day to reap the benefits of the move? To be honest, not really.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As mentioned above, burpees are a calisthenics move, so it&#8217;s important to take your time and perform them in proper form to avoid injury rather than focus on how many burpees you can do.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The answer to the \u2018what do burpees work?\u2019 question is a rather complex one, as the move is <\/span><span style=\"font-weight: 400;\">a full-body calisthenics workout that focuses on building muscle strength. As such, it works with various parts of your body simultaneously. Full-body exercises like the burpee allow all of the major muscle groups in your body to work together, which is exactly what they have to do in real life. This is why the burpee is one move you should definitely add to your workout routine. Besides this, the move also has more benefits, such as burning fat and boosting cardio fitness.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Do_Burpees_Work\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><iframe title=\"Create Happines now\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/xLxjdQ4DYdg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h3><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/respiratory-research.biomedcentral.com\/articles\/10.1186\/1465-9921-15-36\"><span style=\"font-weight: 400;\">A randomized clinical trial to assess the influence of a three months training program (Gym-based individualized vs. Calisthenics-based non-invidualized) in COPD-patient<\/span><\/a><span style=\"font-weight: 400;\">s (2014, respiratory-research.biomedcentral.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-of-leisure-and-routine-activities\"><span style=\"font-weight: 400;\">Calories burned in 30 minutes for people of three different weights<\/span><\/a><span style=\"font-weight: 400;\"> (2004, health.harvard.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4332184\/\"><span style=\"font-weight: 400;\">Can a Single Session of a Community-Based Group Exercise Program Combining Step Aerobics and Bodyweight Resistance Exercise Acutely Reduce Blood Pressure?<\/span><\/a><span style=\"font-weight: 400;\"> (2014, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25844882\/\"><span style=\"font-weight: 400;\">Effect of Moderate to Vigorous Physical Activity on All-Cause Mortality in Middle-aged and Older Australians<\/span><\/a><span style=\"font-weight: 400;\"> (2015, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/journals.co.za\/content\/ajpherd\/20\/sup-2\/EJC162329\"><span style=\"font-weight: 400;\">Hemodynamic changes in normotensive overweight and obese individuals following home-based calisthenics training<\/span><\/a><span style=\"font-weight: 400;\"> (2014, journals.co.za)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28385556\/\"><span style=\"font-weight: 400;\">High Intensity Interval Training for Maximizing Health Outcomes<\/span><\/a><span style=\"font-weight: 400;\"> (2017, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.healthline.com\/health\/exercise-fitness\/how-many-calories-do-burpees-burn\"><span style=\"font-weight: 400;\">How Many Calories Do Burpees Burn?<\/span><\/a><span style=\"font-weight: 400;\"> (2019, healthline.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.coachmag.co.uk\/exercises\/full-body-workouts\/1718\/burpee-5-of-the-best-for-fat-loss\"><span style=\"font-weight: 400;\">How To Do A Burpee And The Benefits of Burpees For Fat Loss <\/span><\/a><span style=\"font-weight: 400;\">(n.d., coachmag.co.uk)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24552392\/\"><span style=\"font-weight: 400;\">Is high-intensity interval training a time-efficient exercise strategy to improve health and fitness?<\/span><\/a><span style=\"font-weight: 400;\"> (2014, pubmed.ncbi.nlm.nih.gov<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5407969\/\"><span style=\"font-weight: 400;\">Physiological adaptations to interval training and the role of exercise intensity<\/span><\/a><span style=\"font-weight: 400;\"> (2017, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.healthline.com\/health\/dreaded-exercises-and-why-they-are-good-for-you#1\"><span style=\"font-weight: 400;\">The 7 Most Dreaded Exercises on the Planet &#8230; and Why They&#8217;re Good for You <\/span><\/a><span style=\"font-weight: 400;\">(2018, healthline.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.healthline.com\/health\/how-to-do-a-burpee\"><span style=\"font-weight: 400;\">The Benefits of Burpees and How to Do Them<\/span><\/a><span style=\"font-weight: 400;\"> (2019, healthline.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3375095\/\"><span style=\"font-weight: 400;\">The Effect of High-Intensity Intermittent Exercise on Body Composition of Overweight Young Males<\/span><\/a><span style=\"font-weight: 400;\"> (2012, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28401638\/\"><span style=\"font-weight: 400;\">The effects of high-intensity interval training vs. moderate-intensity continuous training on body composition in overweight and obese adults: a systematic review and meta-analysis<\/span><\/a><span style=\"font-weight: 400;\"> (2017, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0154075\">Twelve Weeks of Sprint Interval Training Improves Indices of Cardiometabolic Health Similar to Traditional Endurance Training despite a Five-Fold Lower Exercise Volume and Time Commitment <\/a>(2016, journals.plos.org)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>The burpees exercise is definitely not for the faint-hearted. This bodyweight exercise combines several movements into one compound movement that works many muscles at the same time. But exactly what do burpees work out?\u00a0\u00a0 Anyone who has ever tried a burpee will tell you that the exercise pushes not only your muscles but your entire [&hellip;]<\/p>\n","protected":false},"author":28,"featured_media":13312,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[108],"class_list":["post-13306","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What Do Burpees Work: Here&#039;s Why This Move Makes Even The Fittest Of Us Beg For Mercy - BetterMe<\/title>\n<meta name=\"description\" content=\"Exactly what do burpees work? You are not the only one asking this question. Read on for all the details about the specific muscles the exercise works.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/what-do-burpees-work\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What Do Burpees Work: Here&#039;s Why This Move Makes Even The Fittest Of Us Beg For Mercy\" \/>\n<meta property=\"og:description\" content=\"Exactly what do burpees work? You are not the only one asking this question. Read on for all the details about the specific muscles the exercise works.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/what-do-burpees-work\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/12\/shutterstock_1734960653.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"O. Johnson\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"O. Johnson\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"18 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/what-do-burpees-work\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/what-do-burpees-work\/\"},\"author\":{\"name\":\"O. Johnson\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/20ceb9c47d881c26d6c416bb7a9b097a\"},\"headline\":\"What Do Burpees Work: Here&#8217;s Why This Move Makes Even The Fittest Of Us Beg For Mercy\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/what-do-burpees-work\/\"},\"wordCount\":3537,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/what-do-burpees-work\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/shutterstock_1734960653.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The burpees exercise is definitely not for the faint-hearted. This bodyweight exercise combines several movements into one compound movement that works many muscles at the same time. But exactly what do burpees work out?\u00a0\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Anyone who has ever tried a burpee will tell you that the exercise pushes not only your muscles but your entire will to exercise. Even though the exercise has a wide range of benefits that cannot be overlooked, it's a no brainer that to perform the burpee, you need to summon all your determination and strength.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Before we get into discussing the burpees muscles worked, how about we take you through an easy guide on what a burpee really is?<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Do_Burpees_Work\\\"><img class=\\\"aligncenter\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Pink_2-1.gif\\\" alt=\\\"BetterMe\\\" width=\\\"1080\\\" height=\\\"1080\\\" \/>\\r\\n<\/a>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How To Do Burpees?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A burpee can be simply described as a push-up followed by a jump squat (<\/span><a href=\\\"https:\/\/www.coachmag.co.uk\/exercises\/full-body-workouts\/1718\/burpee-5-of-the-best-for-fat-loss\\\"><span style=\\\"font-weight: 400;\\\">8<\/span><\/a><span style=\\\"font-weight: 400;\\\">). To perform the exercise:<\/span>\\r\\n<ol>\\r\\n \\t<li style=\\\"font-weight: 400;\\\"><span style=\\\"font-weight: 400;\\\">Start in a squat position with your knees bent. Your <a href=\\\"https:\/\/betterme.world\/articles\/band-back-exercises\/\\\">back<\/a> should be straight, and your feet about shoulder-width apart.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\"><span style=\\\"font-weight: 400;\\\">Lower your hands to the floor in front of you so that they are just inside your feet.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\"><span style=\\\"font-weight: 400;\\\">W ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/what-do-burpees-work\/\",\"url\":\"https:\/\/betterme.world\/articles\/what-do-burpees-work\/\",\"name\":\"What Do Burpees Work: Here's Why This Move Makes Even The Fittest Of Us Beg For Mercy - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/what-do-burpees-work\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/what-do-burpees-work\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/shutterstock_1734960653.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Exactly what do burpees work? You are not the only one asking this question. 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Read on for all the details about the specific muscles the exercise works.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/what-do-burpees-work\/","og_locale":"en_US","og_type":"article","og_title":"What Do Burpees Work: Here's Why This Move Makes Even The Fittest Of Us Beg For Mercy","og_description":"Exactly what do burpees work? You are not the only one asking this question. Read on for all the details about the specific muscles the exercise works.","og_url":"https:\/\/betterme.world\/articles\/what-do-burpees-work\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/12\/shutterstock_1734960653.jpg","type":"image\/jpeg"}],"author":"O. Johnson","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"O. Johnson","Est. reading time":"18 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/what-do-burpees-work\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/what-do-burpees-work\/"},"author":{"name":"O. Johnson","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/20ceb9c47d881c26d6c416bb7a9b097a"},"headline":"What Do Burpees Work: Here&#8217;s Why This Move Makes Even The Fittest Of Us Beg For Mercy","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/what-do-burpees-work\/"},"wordCount":3537,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/what-do-burpees-work\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/shutterstock_1734960653.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">The burpees exercise is definitely not for the faint-hearted. This bodyweight exercise combines several movements into one compound movement that works many muscles at the same time. But exactly what do burpees work out?\u00a0\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Anyone who has ever tried a burpee will tell you that the exercise pushes not only your muscles but your entire will to exercise. Even though the exercise has a wide range of benefits that cannot be overlooked, it's a no brainer that to perform the burpee, you need to summon all your determination and strength.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Before we get into discussing the burpees muscles worked, how about we take you through an easy guide on what a burpee really is?<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Do_Burpees_Work\"><img class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Pink_2-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/>\r\n<\/a>\r\n<h2 style=\"text-align: center;\"><b>How To Do Burpees?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A burpee can be simply described as a push-up followed by a jump squat (<\/span><a href=\"https:\/\/www.coachmag.co.uk\/exercises\/full-body-workouts\/1718\/burpee-5-of-the-best-for-fat-loss\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). To perform the exercise:<\/span>\r\n<ol>\r\n \t<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Start in a squat position with your knees bent. Your <a href=\"https:\/\/betterme.world\/articles\/band-back-exercises\/\">back<\/a> should be straight, and your feet about shoulder-width apart.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lower your hands to the floor in front of you so that they are just inside your feet.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">W ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/what-do-burpees-work\/","url":"https:\/\/betterme.world\/articles\/what-do-burpees-work\/","name":"What Do Burpees Work: Here's Why This Move Makes Even The Fittest Of Us Beg For Mercy - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/what-do-burpees-work\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/what-do-burpees-work\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/shutterstock_1734960653.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Exactly what do burpees work? 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