How many burpees a day should you do to lose weight?

Burpees are not everyone’s favorite, and that’s understandable. Sometimes it’s hard to make yourself get up even from the couch, let alone an energy-consuming workout. But if you’re looking for that one perfect exercise to replace a trip to the gym with, this is the one for you.

Fitness Trainer

Burpees are an effective cardio that speeds up your metabolism and burns quite a few calories.

What is a burpee?

It is a complex exercise that combines several seemingly simple movements – squat, plank, push-up and jump. The exercise is performed with the weight of your own body, but that is the difficulty. Almost all muscle groups are involved here: arms, chest, biceps, legs (quadriceps, thighs), buttocks and abs.

Burpee is very different from isolation exercises, because it trains the whole body as a single kinetic chain. The exercise works the upper and lower body at once.

There are many variants of the exercise, and all of them are limited only by the imagination of the trainee. For example, there is a version of the half-burpee – without clapping above the head. There are even “lazy” burpees – without jumping and unnecessary fuss. The classic burpee is performed on the principle of “fall, squeeze, jump”.

التقنية:

• Stand up straight, feet shoulder-width apart.
• Completely do a lying down.
• Then lift the body (as in push-ups).
• Then pull your legs up to yourself (under the palms of your hands).
• Jump up from the squat, as high as possible.
• Finishing the exercise, do a clap above your head.

What are the benefits of burpees?

Improves the cardiovascular system

Because the burpee is a high-intensity and plyometric exercise, it speeds up your heart rate and thereby trains your cardiovascular system. A healthy heart, in turn, normalizes blood pressure and regulates blood cholesterol levels.

Increases endurance

Falling and climbing – what is not an allegory of overcoming life’s challenges? Exercise develops strong character and teaches you to endure high loads. These skills are necessary for people from all areas of sport where it is important to get up quickly and move on – soccer, volleyball, wrestling, surfing.

How many calories does burpees burn?

Depending on the intensity of the workout, 30 minutes of burpees burns from 135 to 200 kcal – the more difficult the variation of the exercise, the higher this figure. So someone who does 20 burpees per minute will spend more energy than someone who does 10. But don’t get hung up on the number of repetitions, because everyone trains at a different speed.

Alina: If you do burpees every day, for example, 50 repetitions, you can work out the relief and abs perfectly in a month. For one workout lasting about 15-30 minutes you burn about 100-200 kcal. To enhance the effect, it is important to work in a complex – burpee exercise + proper nutrition. In this case, you will be able to lose 3-4 kg in a month.