Burpees: What you need to pay attention to when performing them

Burpees - the name alone makes many fitness enthusiasts groan, but that's exactly what makes them so special. This high-intensity exercise is not only a challenge for the body, but also a test of mental strength. It's no wonder that burpees have a permanent place in many workouts, from CrossFit to military training.

But what makes burpees so effective? Why should you incorporate them into your training? In this article, we'll show you everything you need to know about burpees and give you practical tips for doing them correctly. Spoiler: It's intense, but it's worth it!

What are burpees?

Burpees are a dynamic, full-body exercise that trains both strength and endurance. They combine several movements: a deep squat, a plank, a push-up and an explosive jump. As a result, they work almost every muscle group in the body, especially the legs, core, upper body and shoulders.

What makes burpees truly unique is that they combine strength training and cardiovascular exercise into a single exercise, making them perfect for getting your heart rate up, burning fat, and strengthening your muscles at the same time.

How do burpees lead to success?

full-body workout in just one exercise

Burpees work almost every muscle group: legs, chest, shoulders, arms and abs. With just one movement, you burn calories, increase your endurance and build muscle. Whether you want to burn fat or take your fitness to the next level, burpees deliver fast results.

Maximum fat burning

The high intensity nature of burpees activates the afterburn effect . This means that your body continues to burn calories even after training while it recovers from the exertion. No wonder burpees are known as fat burners !

improving cardiovascular fitness

Burpees not only increase your strength, but also your endurance . They train the cardiovascular system and improve the body's ability to use oxygen. Regular burpees help you train longer and more intensely without getting tired.

Functional Training for Everyday Life

Burpees aren't just for the gym. They improve coordination , flexibility and responsiveness , making them an ideal exercise for increasing physical performance in everyday life. Whether it's lifting heavy objects or changing positions quickly, burpees will prepare you for it.

The right technique: How to do burpees perfectly

Although burpees seem relatively simple, correct technique is crucial to avoid injury and get the most out of this exercise. Here is a step-by-step guide:

starting position

Stand upright with your feet about shoulder-width apart.

squat position

Bend your knees, lower your body and place your hands on the floor in front of you. Make sure to keep your back straight and avoid arching your back.

plank position

Jump your feet back into the plank position as if you were doing a push-up. Your body should form a straight line from head to toe.

push-ups (optional)

Perform a push-up by lowering your chest to just above the floor and pushing yourself back up. This is optional but increases the intensity of the exercise.

Back to the squat position

Jump your feet forward toward your hands so that you land back in the deep squat position.

Explosive jump

Push yourself off with your legs and jump explosively into the air, stretching your arms above your head. Try to jump as high as possible to maximize the training effect.

Repeat

Land gently on your feet and immediately move on to the next repetition.

Common Burpee Mistakes (and How to Avoid Them)

Even though burpees seem simple, mistakes often creep in that can reduce their effectiveness or even lead to injury. Here are the most common mistakes and how you can avoid them:

• Rounded back : Keep your back straight throughout the exercise. A rounded back can lead to back injuries. Make sure your body forms a straight line, especially in the plank position.

• Poor jumping power : Trying to take off as explosively as possible with each jump. Many tend to "soften" the jump, which reduces the effect on the leg and core muscles.

• Lack of core tension : Don't forget to engage your core throughout the movement. This will protect your lower back and improve stability.

Variations of Burpees for every fitness level

Burpees can be adapted to different fitness levels, so everyone can benefit from them – from beginners to advanced:

• Beginner Burpees : If you're new to burpees, you can skip the jump at the end or replace the push-up with a plank position.

• Advanced Burpees : Perform push-ups explosively or add a long jump instead of the normal jump to increase the intensity.

• Burpees with dumbbells : Hold a light dumbbell in each hand and perform burpees. This increases the challenge for your shoulders and arms.

Integrate Burpees into your training

Burpees can be incorporated into almost any workout, regardless of your goal:

• HIIT workouts : Burpees are perfect for high-intensity interval training (HIIT). For example, 30 seconds of burpees followed by 30 seconds of rest, for a total of 5-10 minutes.

• Strength and Endurance Circuits : Add burpees as a finishing exercise to your circuit training to maximize calorie burn.

• Warm-up exercises : 2-3 minutes of burpees before strength training get your circulation going and prepare your body for training.

Conclusion: Burpees – the best exercise for your body

Burpees are undoubtedly one of the most challenging and effective exercises you can incorporate into your workout. Not only do they improve your strength and endurance, but they also improve your overall fitness and body control. Whether as part of a HIIT workout, as a warm-up, or as a standalone exercise, burpees provide an intense full-body workout and are perfect for anyone looking to get quick results.

Make burpees a regular part of your training and experience for yourself how this simple exercise can transform your body. Yes, they are hard work - but that's exactly why they help you progress!