Here’s why you should incorporate more burpees into your workout routine, burpees’ benefits, plus exactly how to do them safely and effectively. Since the HIIT workouts I do tend to focus mainly on speed and conditioning (rather than worrying about doing a full push up every rep), here’s how to do my favorite type of burpee: Plus, do them quickly with intensity, and you’ll get an even bigger cardio boost and calorie burn that can last all day long1. Body weight exercises are awesome, especially ones like burpees that are high intensity. And because there’s no equipment required, you can add them to any workout (more on that later). With every burpee rep, you’ll work your arms, chest, quads, glutes, hamstrings, and core muscles. After a few sets of burpees, your legs might feel a bit like lead, your arms may shake—common signs that your muscles may be getting stronger! In fact, burpees are one of the best exercises ever to boost your conditioning and endurance3 for sports and other activities. Even just 10 burpees in a row can make your heart pound and your breath get quicker (try it!). When you feel comfortable with 10, try pushing yourself to 15, then to 20. Once you enhance your endurance levels, you’ll likely be able to add more and more to your workout plan. Do them consistently and watch your conditioning level skyrocket. No plateauing here! For example, if you’re used to working out rather intensely on a regular basis, doing burpees nearly every day should be just fine–just make sure to take at least one full day off a week to allow your body to rest and recover. However, if you’re starting burpees at more of a beginner level, you might want to try alternating with them every other day to give your body time to build up strength while recovering in between. From trying her first push up in college, to teaching herself to do pull ups and handstands, Krista is living proof of her philosophy that everybody is an athlete. She has helped tens of thousands of people to unlock their full athletic potential through her 12 Minute Athlete HIIT Workouts app and 12 Minute Athlete blog. You can find her @12minuteathlete on all social platforms.
