Many guys (and girls) search the Internet and gyms everyday for a quick fix when it comes to burning fat and getting into shape. “What’s the best move that I can do?” many will ask, desperate to find a fix to their weight issues. Well, what if I were to tell you there’s a move you can do that can really burn fat, get you the abs that you want and work your entire body? Yes, one such move exists and it is known as the burpee. For one reason or another, the burpee gets a bad rap. Maybe it’s because people doubt its effectiveness considering how simple it is to do. For others, the thought of doing a succession of dropping to a crouching position, getting into a pushup position, and then leaping back up into the air and landing in a standing stance seems a bit more trouble than its worth. Well, let’s chat a second about this classic gym move than could dramatically change your body for the good.
How to do a burpee, as explained above, is rather simple. The question is more so what are the benefits of burpees. They are varied and worth knowing. First, burpees can help condition your body and improve your strength. Burpees work your traps, pecs, triceps, deltoids, quadriceps, lower back, hamstring, glutes, calves and abs. On top of that, burpees can be used to help tone your body since this one exercise hits so many muscles at once. Yes, this one exercise really does give you a total-body workout. Doing burpees can also improve your flexibility by working your back, hips, legs and core. If you’re overweight and are looking for a way to shed some weight, burpees are known for their ability to torch fat and help people lose unwanted pounds. This exercise is also one of the most time efficient and lease expensive moves you can do. You can perform burpees anywhere, at any time, with no need for any equipment other than your body and 10-15 minutes set aside.
Instead of spending 30 minutes on a treadmill or doing some other intense workout, try doing nothing but burpees for 15-30 minutes. This is really harder than it sounds but when done for this time frame you can turn this move into a circuit workout that’ll give you all the cardio and aerobic exercise you’ll need for a day. Combine the burpee with some free weights and you’ll have a crush-worthy body in no time.
After doing one burpee, do one of three moves with light pair of dumbbells: 1) After completing a burpee, do an upright row with a pair of dumbbells. While holding a dumbbell in each of your hands, pull your elbows toward the sky. Raise the dumbbells to chin level and then lower them back to the starting position. 2) Try doing a burpee while holding a light pair of dumbbells. After performing a tuck jump, get into pushup position, balancing your weight on the dumbbells rather than your hands as you normally would. Tuck your knees in, leap back up and land in starting position. 3) Do a burpee as you normally would but after landing at the end, do a dumbbell lateral raise, raising them to shoulder level.