Burpees For Core Strength: Health Benefits, Steps And Precautions While Doing Burpees

Updated at: Jul 23, 2020
Burpees For Core Strength: Health Benefits, Steps And Precautions While Doing Burpees

One of the best exercises for core strength is burpees, which aids faster weight, increases flexibility in body and makes core muscles stronger

Vani Malik
Exercise & FitnessWritten by: Vani MalikPublished at: Jun 26, 2020

Burpees exercise is a valuable exercise to target the core muscles. This particular exercise routine is done to increase physical strength. Burpee exercises, also known as squat thrusts, requires no equipment and can be done without any fancy equipment. Apart from working on the core, burpee exercise works on the entire body and helps enhance cardiovascular health too. Also a warmup exercise, a burpee is a strenuous brutal bodyweight exercise that builds muscle as well as burns fat rapidly. Let us know in detail the methods of Burpee Exercise and the benefits of Burpee Exercise.

how-to-do-a-burpee

How To Do A Burpee Exercise

When we talk about exercising, we should know that particular exercise works on which muscle. Those who are beginners when it comes to working out may take time to take the right form for maximum weight loss. In those times, it might happen due to lack of knowledge that the correct muscle may not be benefitted for better results. Hence, before anything, we should know how to do a burpee exercise. It’s a full-body workout with your legs, glutes, core and shoulders in action. The body gets heated up by the fifth rep if done correctly. Following is the step-by-step procedure of doing a burpee exercise:

  • Stand straight and bend down.
  • Try to touch the ground by the side of your feet.
  • Transfer the weight to your hands (palms on the ground)
  • Taking the bodyweight now on your shoulders breathe out and throw your feet backwards together stretching them entirely and landing on your toes 
  • Get back to haunches and jump up to rise with your weight back on your feet. 
  • Repeat it with sets of 10 x 5 burning your thigh, glutes, core and shoulders 

Also Read: Here Are Some Simple Ways To Warm Up Before Exercise

Health Benefits Of Doing A Burpee Exercise

After we have learnt how to do a burpee exercise properly, we should know how and why does it qualify as a life-changer exercise for almost everyone. Just as we said above that burpee is one of the best exercises to be done at home, here are some notable health benefits of doing a burpee exercise every day:

Burpee For Burning Fat: Burpee exercises helps in burning of body fat in a healthiest possible manner. Burpee exercises are intense physical exercise, so it burns a lot of calories. Besides, research shows that high-intensity exercise, such as burpee, burns 50 per cent more fat than moderate exercise. This exercise speeds up your metabolism, allowing you to burn more calories throughout the day.

Burpee For A Stronger Core: Burpee exercises are great to increase the strength of the whole body and core too. Further, burpee exercises work on your arms, chest, quads, glutes, hamstrings, and abs.

Burpee For Better Running: Burpee exercises can help you improve your running. Burpee exercises target every muscle in your body and repeatedly train your cardiopulmonary fitness by bringing your heart rate up and down.

Burpee For Weight Loss: Burpee Exercise is effective in reducing weight. To lose weight, you need to spend more than calories than what you consume throughout the day, and burpee leads to more calorie loss while enhancing the strength of the body. Hence, for faster weight loss, do not forget to do burpees every day.

Burpees For Muscle Building: Burpee exercises are a great option to increase muscle endurance. Repeating the burpee 15 times rapidly in 30 seconds is beneficial for the muscles.

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Burpee Variations

Slow

  • Step one: Stand straight With hands by your side 
  • Step two: Bend down And try to touch the ground by the side of your feet. Transfer the weight to your hands (palms on ground)
  • Step three: Taking the bodyweight now on your shoulders breathe out and throw your feet backwards one at a time landing on your toes
  • Step four: Get back to haunches one foot at a time and gently rise stretching your complete body 

TIP: Repeat it with sets of 10 x 5 burning your thigh, glutes, core and shoulders 

Medium 

  • Step one: Stand straight With hands by your side 
  • Step two: End down And try to touch the ground by the side of your feet. Transfer the weight to your hands (palms on ground now)
  • Step three: Taking the bodyweight now on your shoulders breathe out tightening your core and throw your feet backwards together In a plank position  
  • Step four: Do a push-up  
  • Step five: Get back to haunches with both feet forward together and jump up to step one.

TIP: Repeat it with sets of 10 x 5 burning your thigh, glutes, core and shoulders

High

  • Step one: Stand straight With hands by your side. 
  • Step two: Bend down And try to touch the ground by the side of your feet. Transfer the weight to your hands (palms on the ground  now),
  • Step three: One push up, then left feet forward and back
  • Step four: One push up, then right feet forward and back
  • Step five: Get back to haunches with both feet forward together and jump up to step one.

TIP: Repeat it with sets of 10 x 5 burning your thigh, glutes, core and shoulders

Also Read: Upper Body Strength Exercise: What Is The Best Way To Get Better At Pull-Ups?

While doing burpees take the following precautions: While you push yourself back, remember it might get your lower back some pain, don’t exert at all. Do it slow, and the right manner is essential than doing it fast and wrong. 

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