Burpee is the fastest weight loss exercise

Burpees: Tips and effective variations for every fitness level

Hardly any other bodyweight exercise can push you to your limit like burpees! No matter if you are a beginner, advanced or professional, they are always a challenge and an effective fat burner! We'll tell you what the all-rounder is still good for and how you can do it right.

What are burpees?

The word love-hate describes burpees very well! You probably belong to the most demanding exercisesthat you with your own body weight can do. But they are also very effective for that! They occupy your entire body and can, thanks Variations, Speed, number or breaks between sets can be adapted to each performance level. So burpees are exercises Well suited for beginners as well as advanced or professionals.

A classic burpee combines three exercises push up, squat and extension jump into one flowing movement. In a nutshell, you get into a deep squat and place your palms on the floor. Then you jump back into a plank position and do a push-up. Then you jump forward again into the squat and do an upward stretch jump. Finished!

Both yours Muscles as well as yours Endurance, speed strength and Coordination skills are trained with this complex, functional movement and a lot of calories are burned. But to whom do we owe this tormenting exercise?

In the 1930s, the American physiologist, Royal H. Burpee, developed a test that required the completion of burpees. The test was designed to test the general fitness of an average person. At that time, however, the exercise was still performed without a push-up and without a straight jump.

The subjects had to squat and place their palms on the floor. Then they jumped back into the plank position, then back forward again and stood upright again. A total of only four repetitions should be completed as part of the test. The US physiologist measured the heart rate of the test subjects before and after the test. He used an equation to determine how efficiently the heart pumped blood around the body. He also used the results as a guide for general fitness1.

Later in the 1940s, the exercise was adopted by the military in the form of a proficiency test. Soldiers were asked to do as many burpees as possible for one minute and were scored according to the number of repetitions.

Today burpees are popular all over the world as part of an intense workout. Whether Crossfit, Freeletics, Burpees Challenge or HIIT training - they have simply become an integral part of the fitness world. You also feel like a challenge, then try our workouts! All you need for this is your own body weight and the willingness to go to your limits.

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What are burpees good for?

With this functional exercise for the whole body, several different training goals can be covered at the same time. The push-ups, the plank, and the jump from the squat make a lot of them Muscles claimed. Above all, this is how you train your whole Core muscles, chest, triceps and your legs as well as the Po.

Do you want to lose weight? Then a burpees workout is just right for you! The all-rounder is namely a effective fat burner. There lots of muscles are involved in the movement, you burn properly Calories. In addition, burpees greatly increase your breathing and heart rate and really stimulate your metabolism. Since your heart rate increases quickly during exercise, your body needs energy to get you back to normal after exercise. This phenomenon is called Afterburn effectdenotes and means that thanks to burpees, you too Burning more calories hours after your workout.

In addition to your muscles, you also train yours Cardiovascular system. The sequence of movements is complex and includes explosive jumps. Not only does your strength endurance get better, that too Speed, agility, coordination and your Responsiveness benefit from it.

These skills can also be applied to other exercises like push ups or squats and can transfer your Improve training performance. Since you stress yourself quickly and intensely with burpees, you will Sprint also in everyday life Easier when your bus is leaving or when you have to run up the stairs quickly.

As you have already read, the burpee was originally intended for the general fitness to test. Hence, they are perfect if you just want to keep fit. Since you don't need any additional devices, you can do them anywhere and anytime.

Our tip: No matter what training goal you pursue, a balanced diet is part of it and will help you to achieve your goal. Proteins are the building blocks of your body. They are necessary for building muscle, as well as being important for weight loss and your general health. Make sure you always meet your daily protein requirement. If you find it difficult to eat enough protein, our whey protein shakes can help.

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Which muscle groups are trained in burpees?

The all-rounder Burpee combines push up, squat and extension jump and thus trains your entire body, whereby some muscles are used more intensely than others. We have prepared an overview for you.

Primarily trained muscles at a glance

  • M. pectoralis major and minor:The small and large chest muscles play a central role in push-ups. They are responsible for raising and adding the arms and pushing you up during a push up.
  • M. Triceps Brachii:Your triceps work closely with your chest muscles and are responsible for extending your arm. He helps to push you up during the push up.
  • M. deltoideus pars clavicularis: The front portion of your shoulder helps your pectorals and triceps lift and add your arms.
  • M. Quadriceps Femoris: Your thigh is responsible for straightening your leg. When you come up from the squat, the quadriceps are actively involved in the movement.
  • M. Gluteus Maximus: The tips of your toes point out slightly when you squat. Your butt muscles also work here. The gluteus muscle also extends your hips when you straighten up from the squat and also when you do the straight jump.
  • Hamstrings: Hamstrings include biceps femoris, semitendinosus, and semimembranosus. Also known as the back of your thighs, these muscles work to bend your legs and are responsible for stretching your hips. They support you when you squat deeply and have to bend your knees and when you straighten your hips when you straighten up and do the stretch jump.
  • Abdominal muscles: Your entire abdominal muscles will work when you are in the plank position during a burpee. This includes the straight, oblique and transverse abdominal muscles, which stabilize you when you run. Squatting forward also activates your abdominal muscles.
  • M. Erector Spinae: The back extensor is actively involved in the plank position and keeps the spine in an upright position. In addition, it works when you straighten up on the squat.
  • M. gastrocnemius: Your calf is actively involved in the stretch jump and is responsible for bending your foot down when you jump up and push yourself off the ground.

Secondary trained muscles at a glance

  • Trapezius muscle: Your trapezius muscle keeps the tension in the plank position.
  • M. Psoas Major: When squatting forward, the hip flexor activates and flexes the hips.
  • M. Soleus: Your clod muscle supports the calf during the extension jump.
  • Mm. Rhomboids: The large and small rhomboid muscles pull back the shoulder blades. So you can do a nice deep push-up.
  • Cartilaginous muscle: This muscle is also known as the "elbow muscle" and is located on your forearm. Its function is to straighten your elbow when you push yourself up from the push up.
  • Adductors: Your adductors are located in the inside of your thigh and their main function is to draw your legs towards your body. They play a major role in the squat and contribute to hip extension and bend the leg in the hip joint.
  • Abductors: The abductors spread the legs from the body and work with the squat and when you jump from the plank into a crouch and open your legs.
  • Anterior saw muscle:This muscle runs laterally from the chest towards the back and is visually reminiscent of saw teeth. It helps rotate your shoulder blade upwards and supports the trapezius in the plank position.

Are Burpees Healthy?

According to his book, the inventor didn't exactly like the military adaptation of the Burpees exercise for a performance test. The physiologist didn't want that many repetitions to be done in a row. He was of the opinion that this type of exercise is only suitable for people who have no problems with their cardiovascular system. He would also not recommend high repetitions for those who have too little strength in their core or who are very overweight. Because the back is stressed too much with weak core muscles and too little body tension1.

As with any exercise: The intensity must be adapted to your level of performance. Choose the variant and the number of repetitions that challenge you, but don't overwhelm you. A correct execution must always remain in focus. It is better to choose a slower pace if you notice that you are working improperly. Take breaks, if you need them.

It is also very important that you yourself warm up wellbefore you start your workout. To your Prepare joints for movement and to prevent injuries, it is best to do this beforehand Mobility exercises perform and a couple Jumping Jacks do. So also increases your heart rate and you're ready to start.

How many calories do you burn in burpees?

Depending on how fit you are and how many reps you do in a row also for which variant If you choose, it will affect your burpees of calorie consumption. Also your weight, height and body composition have an impact. On average, with 1.4 calories per burpee expected. That means with 10 burpees you burn about 14 calories.

How many burpees should you do a day?

Whether you should do burpees every day depends on your performance level, your state of health, your personal preference and your training goal. The same criteria also apply to their number. Make sure to include recovery days in your training plan to support your regeneration.

In general, it is advisable to do the killer exercise in the form of intervals. In interval training, you stress yourself briefly and intensively with breaks in between. You can use the Tabata method for this, for example. This is a HIIT variant, where you alternate between 20 seconds of high stress and 10 seconds of rest for eight laps.

Do you want to challenge yourself and reach your limit? Then complete our 30 day challenge and see how high you can improve with our burpees training plan. You can as Beginners start with 3 burpees and improve step by step. Concentrate on the technique and not the speed.

As Advanced or professional you probably already know your personal maximum number! If not, you can test the US soldiers' performance test on yourself and see how good you are. To do this, you do as many burpees as you can for a minute. In the US Army, 27 burpees per minute are a requirement. 41 are considered excellent.

Correctly learning burpees: beginners vs. advanced

Burpees beginners variant

  1. From the upright position, you come into a deep squat towards the floor. You push your buttocks back and down and your back stays straight. You look down at an angle in front of you. Place your palms firmly on the floor about shoulder width below your shoulder.
  2. Tense up your body and step backwards with your feet into a plank position. In the plank you form a line parallel to the floor.
  3. Step forward again with your legs, one at a time, and stand upright.

Burpees Basic variant

  1. From an upright stand, come into a deep squat towards the floor. You push your buttocks back and down and your back stays straight. You look down at an angle in front of you. Place your palms firmly on the floor about shoulder width below your shoulder.
  2. Tighten your body and jump back into a plank position with both feet. Your legs are straight and your hips are in line with your body. In the plank you form a line parallel to the floor.
  3. Bend your legs slightly, take a swing, and push your feet off the floor. Pull your knees under your chest and crouch forward. As you do this, shift your weight back and remove your palms from the floor.
  4. Push your legs firmly off the floor and do a straight jump. Your arms come up. Clap your hands together as you jump over or behind your head. Land back to an upright stance.

When you're in the mood for more, you can do another in the plank position Add Push Up. Also Half burpees are a way of working out. The difference to the other variants is that you do not come up from the plank, but stay in this position all the time. You jump with your feet forwards and backwards again. The push-up is omitted here. For more inspiration, check out other variants of the all-rounder Burpee.

Common mistakes

  • Lack of body tension: The main danger here is in the plank position and during push-ups sagging in the back. This can overload your spine. Tighten your core firmly and form a line with your body! Maintain body tension throughout your body to protect your joints from injury.
  • Half movements: Often the legs are not stretched far enough backwards, the push-up is only performed halfway or the stretching jump is only hinted at at the front. Correct execution requires a full range of motion. Make sure to jump far back, get deep into the push-up, and jump off the front properly. If you find it difficult, work slower or skip the push up or jump for the time being instead of doing only half a movement.
  • Hands not properly placed on the floor: Your palm is completely on the floor just below your shoulders when you step up and down the plank. So you are in a stable position and perform the burpee cleanly.
  • Round back when coming up and down: Often times, once the burpee is done quickly, the back becomes rounded. Keep your back straight as you squat and back up. Lean forward with your upper body if you are not flexible enough to stay straight. Put your chest out.


  • Burpees training can be adapted to any fitness level
  • Depending on the variant, number, speed and breaks, beginners as well as advanced and professionals get their money's worth
  • A classic burpee is a combination of push-ups, squats and stretch jump
  • You can train anywhere and without equipment
  • You train your muscles with the all-rounder and improve your strength endurance, coordination, speed strength and general fitness
  • Follow our burpees guide to avoid mistakes and injuries and make sure you have full body tension
  • Burpees burn calories, have an afterburn effect, and can help you lose weight
  • Always make sure you do a clean execution before you increase the pace or choose a more challenging variant
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  • 1Huffington Post: A brief history of the Burpee. (05/02/2014)