Burpees train the whole body

Faster, more agile, stronger: burpees train the whole body

A full-body workout that requires no weights at all but still trains muscles, endurance and the cardiovascular system in equal measure? Burpees make it possible. In contrast to one-sided strength training, burpees can achieve an unusual level of fitness. In addition to muscle training, this exercise increases both responsiveness and endurance.

A short training guide

Imagine an exercise that combines all the movements and the training effect of push-ups, squats and leg thrusts. Performed correctly, the sequence looks like this:

- Stand up straight and do a squat.
- Instead of straightening up again, place your hands on the floor and push your legs backwards.
- In this position, perform a push-up and then pull your feet back towards your body with a slight jump.
- To finish, do either a normal squat or a jump squat.

This exercise trains your entire musculoskeletal system. As you learn to get up from a lying position at lightning speed, you also shorten your reaction time. Sooner or later, your agility and pulse rate will also improve significantly. In strength training, burpees strengthen your biceps, triceps, chest, back, abdominal and leg muscles.

So many repetitions make sense

Beginners are best advised to start with 10 sets, each of which is reduced by one burpee. After each set, you count down until the exercise is only performed once at the end. Advanced exercisers can, of course, start with 15 repetitions. Anything more than this is really only recommended for extremely well-trained people.

The genesis

Incidentally, burpees originated in prison: many inmates in high-security prisons do not have access to fitness equipment. Due to their dangerous nature, they are only allowed to stay in exercise rooms that do not contain dumbbells, equipment or other objects that could be used as weapons. As some of the prisoners also had to wear handcuffs and shackles, they had few opportunities to exercise.

With burpees, the inmates finally found an effective way to train their whole body and at the same time gain recognition from their fellow prisoners. For example, you are only considered a man if you can do 20 sets (even in prison, the number of burpees is reduced by one after each round; in between, however, the inmates run once across the gym).

Get started!

Burpees are one of the very few exercises that you can do almost anywhere and without much effort. This full-body exercise makes you independent of the gym and helps you to have an effective training session in between.

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