In the search for a quick tool to determine physical fitness, Royal H. Burpee a physician in 1930 invented the exercise named after him, the Burpee.
A Burpee or squat-thrust is a full-body exercise that combines a push-up and a jump squat.
- Stand with your feet shoulder-width apart.
- Bend at your hips and knees to lower yourself into a squatting position
- Place your hands on the floor in front of you while you shift your weight to your hands.
- Kick your feet back so that you are in the plank position
- Drop all the way down to the floor.
Push-up to lift body off the floor and return to plank position.
- Press up with your arms and jump your feet forward.
- Jump quickly into the air so you land back where you started.
- As soon as you land with knees bent, get into a squat position and do another repetition.
Making a Burpee exercise Easier
- Don’t lower your body to the ground during the plank portion.
- Move into a plank position by stepping, rather than jumping, your feet behind you.
- Remove the jump at the stop, simply stand and reach arms overhead, rising onto toes.
Making burpee exercise more challenging?
There are several ways to ramp up the difficulty of a standard burpee. Here are three examples.
- Burpee box jump
- Burpee with a bosu ball
- Burpee with dumbbells
BENEFITS OF BURPEES
- It serves as a full body exercise as it helps improve strength and endurance.
- It improves your cardiovascular fitness.
- It enhances your body coordination
- It can be done at your convenience.
- Improves your strength and mobility in your day-to-day life