What is Burpee and the correct way to burn fat "fast"

Burpee is one of those “heavy” exercises with a series of consecutive movements. This exercise helps burn huge calories so it is the perfect solution for those who want to improve their physique.

Burpee is an exercise that many people apply in reducing excess fat and losing weight. So do you know how to do this exercise properly? If not, please refer to the following article.

What is Burpee?

Burpee is an extremely effective full-body fat reduction exercise without using any gym equipment. This exercise consists of a series of consecutive movements, supporting the burning of huge calories, increasing endurance, flexibility and improving muscle strength effectively.

This exercise will affect muscle groups on the whole body such as: glutes, thighs, shoulder muscles… When performing these movements in a row, the practitioner’s body will be easily sore. Therefore, depending on the condition and health, the practitioner can practice more or less.

Effects of Burpee exercise

It is the great health benefits that make Burpee a practice method of choice for many people. Specifically, the benefits of this solution include:

Burn excess fat

Burpee moves work most of the muscle groups in the body, so it helps to consume a lot of calories. 20 minutes of this exercise helps you burn up to 250 calories. Since then, the amount of excess fat on the body is reduced quickly and effectively improves the physique.

Increase body health and endurance

The sequence of movements of the Burpee exercise needs to be performed consecutively with high intensity. As a result, your endurance and strength will be significantly improved and increased. Not only that, the impact on muscle groups on the body also helps to exercise and enhance health effectively.

Improve heart health

Practicing this exercise with intensity will help increase the demand for oxygen in the body, thereby increasing the ability of the heart and lungs to work. As a result, the health of the heart and respiratory system is significantly improved. Not only that, Burpee exercises also help improve resistance, flexibility for the body and help prevent circulatory and cardiovascular diseases.

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Instructions to practice Burpee properly

Burpees come in many different forms of exercise. However, the combination of the basic movements “Squat – Squat Thrust – Push Up – Frog Jump – Jump Squat” is the exercise most people practice. Proceed as follows:

• First, stand straight on the floor, with your feet close and straight, placed on either side of your body.
• Lower yourself into a squat position, and at the same time put your hands on the floor. The distance between the hands is slightly wider than the shoulders, combined with two heels.
• Hold steady and put strength into your arms, then jump with your legs back, straighten your whole body and form a push-up position.
• From head to heels form a straight line, you can do a few push-ups.
• Fix your arms and legs and jump towards your hands to form a squat.
• Next, perform a jump as high as possible, while bringing your hands above your head.
• After landing, return to the original squat position. Repeat the above steps until you reach the specified number of repetitions.

Another popular form of Burpee practice

Besides the common Burpee exercise, you can combine some other exercises with higher difficulty. That is:

Medicine Ball Burpee

Doing

• Bring the ball overhead, feet shoulder-width apart.
• Hold and hit the ball on the ground with your hands, legs extended straight behind.
• Bring your legs back to form a frog jump and jump back to a high plank position, so that your body forms a straight line.
• Continue to bring the ball over your head and stand up.

Dumbbell Burpee

Doing:

• Place two dumbbells on the floor, lower yourself and grab two dumbbells and hold two dumbbells.
• Using both hands to hold the dumbbells fixed, jump and jump to bring your legs back and form a standard push-up position.
• Do push-ups 1 time.
• Jump back and bring your legs back, stand up with weights and jump up high.

Box Jump

Before performing this exercise, you need to prepare a square box or an exercise platform. Proceed as follows:

• Stand facing the box, feet shoulder-width apart.
• Lower your body into a squat position.
• Then you bring your arms back, then take the momentum to bounce off the floor and jump onto the box.
• Land and then stand back to the original squat position and continue to perform the exercise for 1 minute.

Box jump over

• Stand on either side of the plyo box, then lean forward low.
• Place your hands on the box, then press down firmly to create a push-up force, contract your muscles and kick your legs up so that your body jumps to the opposite side of the box.
• After that, jump back to the starting position.

Tuck-jump

Doing

• Stand up straight, feet hip-width apart, arms stretched out to the sides, forward so that they are shoulder-width apart.
• Lower your knees, raise your heels, and jump high with your knees toward your chest. Extend your arms wide and exhale.
• Inhale deeply and lower yourself to the floor with your toes. Repeat these movements several times.

Twister

Doing

• First, do a standard burpee.
• When jumping from the top, you combine and rotate your whole body in the opposite direction.
• After landing, continue to repeat the above movements several times.

Burpee broad jump

Doing

• Practice standard burpees.
• While practicing, instead of jumping straight, jump forward as far as you can.
• Then, land gently into a squat position.
• Stand up and do the above movements several times.

Safety note when doing Burpee

Because the Burpee exercise consists of many strong movements with high intensity, before practicing, you need to keep a few things in mind:

Warm up before exercise

Before practicing, you should spend about 5-10 minutes to warm up and warm up your body with some movements such as: knee rotation, shoulder rotation, wrist rotation, etc. This helps you avoid possible injuries. occur and promote the best training effect.

Snack before exercise

Burpee is a very high calorie burning exercise. Therefore, no matter what the purpose of training is, you should have enough energy before exercising. You should eat a snack about 30-60 minutes before your workout time. You can choose light foods that are easy to digest such as oats, smoothies, dry nuts, etc.

Do not skip any movements in the exercise

When tired, many practitioners often skip certain movements to avoid wasting energy. However, it is the right exercise and the right steps that provide the best benefits for cardiovascular health and muscle improvement.

Do the right moves

Burpee is a series of consecutive movements, so sometimes you will be confused or practice in the wrong way. The advice for you is to practice slow movements, help your body get used to the steps, improve flexibility. Do not practice the wrong movement because it can injure you.

Avoid exercising too much during the day

Like other bodybuilding exercises, continuous practice will make your body fall into a state of depression, fatigue and exhaustion. Therefore, you should exercise just enough, in the right way to have high efficiency and good health.

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You will probably feel tired after doing burpees for the first time. But persevere with enough practice, the right way and you will see the effect.