5 Benefits of Burpee Exercise, Improve Mobility and Posture

Do you want to try a simple but challenging exercise? Try doing a burpee. This exercise may not be like the push-up or squats that are often practiced. But the burpee will be an exercise that challenges many of the major muscle groups in your body.

Before discussing further, you may ask what is a burpee? Burpee is an exercise consisting of push-ups followed by a jump in the air. Doing these exercises consecutively will certainly be challenging and tiring. Even so, the results obtained from this exercise are worth it.

For those of you who are trying to build strength and endurance, burn calories, and improve cardio fitness, the burpee workout is a good try. In addition, doing burpees also provides good benefits for the body. Here are some of the benefits of burpee exercises that are good for the body.

Muscle Training

The first benefit of the burpee exercise is that it will help a lot of muscles. Burpees are a simple, effective exercise for a total body workout. This is a great way to work most of the major muscle groups in your body to efficiently strengthen your upper and lower body.

Burpee exercises help strengthen;

  • shoulder
  • arm
  • core
  • abdominal muscles
  • quads
  • hamstrings

Being a total body workout, the burpee is an excellent exercise to help you get into shape quickly.

Increase Heart Rate

The second benefit of burpee training is to help increase your heart rate. Burpees combine cardio and strength training. If done correctly and consistently, the burpee will be a high-intensity exercise that not only conditions your muscles, but also gets your heart pumping, lungs working, and sweat flowing.

This exercise is also a great way to gauge your fitness. If you start to feel sore after just a few burpees, then your strength needs to be retrained. And if you’re out of breath during a burpee workout, it’s your stamina that needs to be increased. The great thing about the burpee is that it helps you improve on both aspects.

Core Muscles

The fourth benefit of burpee training is to help train the core muscles. Core muscles are important for providing stability and reducing the risk of injury. Burpees are an effective exercise for working the core muscles because in this exercise you must keep your core active from start to finish.

Incorporating burpees into your workout routine is a great strategy if you want to target your abs while simultaneously strengthening other muscle groups.

Check this out: How many calories do burpees burn

Improves Mobility, Posture, and Body Balance

The fifth benefit of burpee training is that it can improve your mobility, posture, and balance. Because burpees target so many muscles and involve a wide range of motion, they can help improve your mobility, balance, and coordination. When you consistently burpee, your body will become stronger, your health will improve, and you will move better and feel better.

Easy to do

The last benefit of the burpee exercise is that it does not require any equipment. One of the biggest advantages of burpees is that you can do them anywhere, anytime, without any equipment. You don’t need to go to the gym or buy fitness equipment like a treadmill or elliptical.

You can do burpees in your own home. You don’t need a lot of space to do this either. This will help you in maintaining physical fitness amid the Coronavirus pandemic.

Movements to Improve Burpees Exercise Performance

Burpees are a body-weight exercise that combines push-ups and squat jumps. Burpees training is quite intense so it can bring a number of benefits such as building strength, increasing muscle endurance and anaerobic capacity, and burning a lot of calories. However, these benefits can be obtained through maximum performance. Many factors affect the performance. One of them is the readiness of the body, including strength and mobility. Therefore, there are several movements that can prepare the body for maximum burpees training performance. What are those moves?

1. Lateral Squat Stretch

Increasing the mobility of the groin and adductor muscles will go a long way in establishing the perfect squat movement in burpees training. The lateral squat stretch, whose movement is similar to one of the variations of lunge training, is indeed useful for stretching and warming up stiff hips.

How to do the lateral squat stretch:

  • Stand with your feet wider than your hips and your toes pointing straight ahead
  • Lower the hip hinge to the left side of the body and bend the body towards the front
  • Keep that position and let the right leg straight sideways
  • Feel the stretch in the thighs, especially the inner thighs
  • Do it on the right side of the body so that the left leg is straightened
  • Feel the stretch in the left thigh again
  • Push your heels to the starting position and repeat the movement on each side

2. Lying Pectoral Stretch

A good push-up form will form a good burpees movement as well. Therefore, recommend a good lying pectoral stretch to train the pectoralis minor in the chest muscles and shoulder mobility needed to form the perfect push-up.

How to do lying pectoral stretch:

  • Lie down with your body facing the floor or face down and your hands at your sides
  • Bend the right arm at the side of the body to form a 90 degree angle
  • Open wide and straighten left hand
  • Slowly turn your hips and body to the right side, and use your right and left hands to support your body
  • Feel the stretch in the chest and shoulder muscles in the arms
  • Hold for 30 seconds and do the opposite side

3. Squats and Squat Jumps

The shape of the squat has a big effect on the jumps made in burpees training. Because of this, you can try squats and jump squats before burpees to help your body feel comfortable with the jump.

How to do squats and squat jumps:

  • Stand with feet shoulder width apart
  • Bend your knees and lower your buttocks as low as you can to a sitting position
  • Push the heel and repeat the movement from the starting position
  • If doing a squat jump, push your heels and do the jump
  • Land lightly and bend your knees slightly to reduce impact
  • Repeat the movement from the starting position

4. Plank Hold Push-Ups

Planks are essential for conquering more complex burpees movements. The plank is able to help stabilize the push-up position and adjust the placement of the right foot so that the push during an explosive jump is maximized.

How to do a plank hold push-up:

  • Lie on your stomach with your hands wider than your shoulders
  • Together with both hands, use the toes facing the floor to support the weight
  • Tighten your body and keep your neck in a neutral position
  • Make sure your body forms a straight line and hold that position for a few seconds

5. Plank Up-Down

Just like the plank hold push-up, the plank up-down also challenges the upper body’s endurance, especially the abdominal muscles which play a large role in burpees training. The plank up-down is an excellent exercise in building core muscle strength.

How to do an up-down plank:

  • Lie on your stomach with your hands wider than your shoulders
  • Together with both hands, use the toes facing the floor to support the weight
  • Tighten your body and keep your neck in a neutral position
  • Bend your right arm and keep your body steady
  • Bend left hand
  • Straighten your right hand
  • Straighten your left hand
  • Repeat movement

6. Spider Climber

Spider climber is a good variation of mountain climber exercise in maximizing hip performance. As a dynamic exercise, the spider climber is also able to strengthen the core muscles and help control the muscles that work during burpees training.

How to do the spider climber:

  • Lie on your stomach with your hands wider than your shoulders
  • Together with both hands, use the toes facing the floor to support the weight
  • Tighten your body and keep your neck in a neutral position
  • Bring your right foot forward until it is in line with the palm of your hand
  • Let your hips drop slightly to the floor
  • Hold the position for a few seconds
  • Return the right leg to the starting position
  • Do the same on the left leg