Burpees are the best weight-loss workout for people with packed schedules and limited time to exercise.
Burpees offer an efficient full-body workout, engaging multiple major muscle groups simultaneously, resulting in significant calorie burn within a limited timeframe.
Moreover, their versatility allows you to perform them conveniently wherever you prefer, be it at home, in the office, or even in your hotel room.
In this article, we’re going to dig deep into why burpees are the best weight-loss workout. We’ll show you how to do them right and give you tips on how to fit them into your weight-loss routine.
Table of Contents
10 Reasons Why Burpees Are the Best Weight Loss Workout
Burpees are the best weight-loss workout for many reasons. And these reasons will motivate you to start adding burpees to your workout routine to achieve your weight loss goal.
1. Burpees burn a lot of calories
While there are many exercises out there that can help you burn calories, burpees are the best weight loss workout that ranks at the top of the list. Not only do burpees help you burn a lot of calories, but they also help you lose weight in a short amount of time.
Of course, you need to perform burpees regularly if you’re expecting to lose weight.
When you perform burpees, you push yourself hard to do this workout, which helps you burn more calories and lose weight. According to the burpee calories calculator, a 180-pound person can burn around 11 calories per minute while doing burpees intensely.
This means that if you do burpees in just 10 minutes, you will have burned around 110 calories.
That said, burpees alone are not the magic bullet for successful weight loss; you also need to follow a healthy diet and stay consistent to reach excellent results.
2. Burpees are a full-body workout
Most exercises work only specific muscles, whereas burpees target all the major muscle groups in your body at once, making them the best weight loss workout for burning calories and improving your overall fitness level.
Burpees are often referred to as total-body workouts since they engage different muscle groups.
When you perform burpees, you work your chest, legs, and core all at once. When performed at high intensity, burpees can burn a significant number of calories quickly and in a short amount of time.
This makes them an excellent choice for weight loss, as they can help you reduce your overall body fat percentage and shed excess pounds.
Thus, burpees are a full-body weight-loss workout that can help you burn calories and improve your overall health.
3. Burpees Increase Muscular Endurance
As a compound workout, burpees are the best weight loss workout that increases your muscular endurance. This type of exercise targets several muscles in your body, including the chest, arms, shoulders, quads, glutes, and core, which helps you easily do your daily activities.
Burpees are a high-repetition exercise that increases your muscular endurance in a very short time. According to the “Journal of Strength and Conditioning Research“, high-repetition and high-load exercises like burpees are effective at increasing muscular endurance.
If you’re looking for a workout that increases your muscular endurance, burpees are the best weight loss workout for you.
4. Improve Cardiovascular Fitness
If you’ve ever tried burpees before, you know how breathless they can make you. This is because the heart and lungs are required to work harder to supply energy to the body.
Studies have shown that doing high-rep burpees for three minutes indicates having a healthy heart. A healthy heart means lowering the risk of cardiovascular diseases like heart attacks and strokes.
Compared to other exercises, every set of burpees demands a high level of effort to complete the workout, which leads to high calories burned and weight loss.
5. Increase Metabolic Rate
Because of the high physical effort, burpees increase metabolic rate, resulting in a lot of calories burned. They burn up to 50 percent more fat than steady-state exercises, and they speed up your metabolism all day long.
This means you will burn more calories after you finish your workout due to the afterburn effect.
What’s more, burpees also boost your respiratory rate and stimulate the metabolism, which plays a good role in increasing the metabolic rate.
6. Burpees Boost Mood and Reduce Stress
Burpees are not only the best weight-loss workout; they also boost your mood and reduce stress.
When you exercise, your body produces a happy drug called endorphins, which is a happy chemical released after any exercise you perform.
Burpees help release that stress level you build up all day and boost your mood naturally.
So whenever you feel stressed, do some burpees to vent your emotions. This way, you will feel refreshed inside as well as improve your physical fitness.
7. Burpees Strengthen Core Muscle
Another reason why burpees are the best weight loss workout is that they strengthen your core muscles while also improving your fitness level.
The burpee’s series of movements include squats, planks, push-ups, standing, and jumping position.
By DOING these movements, you are working the major muscle groups during burpee exercises: the core, upper body, and leg muscles.
From this, we can see that burpees train core muscles, including the abdominals, obliques, and lower back.
Isn’t this great? Now not only will you burn calories and lose weight, but you will also have a sexy-looking body.
8. Improve Balance and Coordination
What is impressive about burpees is that they can help you improve balance and coordination, which helps lower the risk of falls and injuries in daily life.
But how exactly do burpees achieve this?
It is pretty simple. When you do burpees, you are required to move your body in a coordinated manner; as a result, they help you improve your body awareness and coordination.
Additionally, burpees force you to keep your balance during the movement, which can help you improve your balance.
By practicing burpees daily, you can improve your balance and coordination and burn calories, leading to healthy weight loss.
9. Portable and Require No Equipment
When choosing a workout for weight loss, we often face difficult choices, as most exercises require equipment or a specific place to practice.
On the other hand, you can practice burpees wherever you want: at home, in the office, or even in your hotel room. They required no equipment or gym to perform.
Of course, you can use equipment if you want to. But that’s after you master the burpee with your body weight so as not to get injured.
10. Can Be Modified for All Fitness Levels
If you’re new to Burpees or have mobility limitations, you can modify them to your fitness level.
For beginners
You can start by removing the jumping action at the end of the movement. Additionally, if you find it hard to do the push-up every time you squat down, replace the push-up with a straight-arm plank. Instead of placing your hands on the floor, use a bench or a chair to make it easier for you.
For Intermediate
As you get used to burpees, you can do the pushup and the jumping at the end. For more intensity, replace the normal jump with jumping jacks or lunges.
For advanced levels
You can add weights to the workout. to get started, grab yourself two pairs of dumbbells. Once you have them in hand, squat down and gently place the dumbbells in front of you on the floor.
Move your feet backward into a plank stance and swiftly return to the squat. Then jump and land carefully. This way, you will burn more calories than with the normal version of burpees.
How to do burpees properly for weight loss
Performing burpees properly can have positive effects. On the other hand, when you rush the movement, you get injured and lose all your efforts for a good workout and weight loss. For a better result, you should do burpees properly.
So how do you do burpees?
To do burpees properly, all you need to do is:
- Stand with your feet shoulder-width apart.
- Then squat down and put your hands flat on the floor.
- Kick back your legs into a straight-arm plank position (you can do push-ups here or continue in the plank position).
- After that, bring your legs back to your arms and jump up with your hands reaching for the ceiling.
Don’t forget to follow the above steps for a better workout to boost your overall fitness as well as lose weight.
Common mistakes to avoid when doing burpees for weight loss
When practicing burpees, you’ve got to avoid making mistakes while performing them to maximize their benefits and not risk getting injured.
Here are some common mistakes to avoid:
- Poor form: Maintain proper form to avoid injuries and target the right muscles.
- Neglecting warm-up: Warm up to prevent strains and sprains.
- Starting too fast: Begin with manageable reps and gradually increase intensity.
- Not engaging the core: Activate your core for better form and effectiveness.
- Neglecting modifications: Start with modified versions and progress gradually.
- Overtraining: Allow for rest and recovery to avoid setbacks and injuries.
- Neglecting nutrition: Combine exercise with a balanced diet for weight loss.
- Lack of consistency: Be consistent to see long-term results in weight loss and fitness.
Before you try any new weight loss program, don’t forget to consult your doctor, especially if you have any pre-existing medical conditions or concerns.
How many burpees should be done for weight loss?
The number of burpees depends on your fitness level and goals. To effectively incorporate burpees into your routine and promote weight loss, consider the following:
Start gradually
If you’re new to burpees, start with five and work your way up to ten reps per set. Then repeat each set at least three times to optimize the results.
Build intensity
As your experience grows, you can raise the intensity. Do 4-5 sets of 10 to 15 burpees.
Consistency is key
For better weight loss benefits, it’s essential to stay consistent in your workout routine. Aim to perform burpees at least three times a week to effectively burn calories and promote overall weight loss.
Tip: To maximize your weight loss results, eating healthy food and following a healthy lifestyle are very important.
How do I incorporate burpees for weight loss?
As a full-body workout, burpees target large muscles in a single rep, increasing calorie burn and weight loss. Here’s how you can incorporate burpees into your weight loss routine to reap the full benefits:
Start slow
If you are just starting, it’s crucial to do burpees at your pace and gradually build up. Begin with a few reps and then work your way up to three sets of 10 reps. Don’t forget to take a few seconds between sets to catch your breath.
Increase intensity
To take your burpees to the next level, it’s time to crank up the intensity. When you master the basic burpees, you can increase the number of reps by adding a jump at the end of each rep. This will raise your heart rate and effectively burn calories.
Incorporate it into a HIIT workout
If you are a big fan of high-intensity interval training (HIIT), burpees are the best weight loss workout. Add them to your HIIT workout routine by performing a set of burpees followed by another exercise like jumping squats or jumping rope.
Repeat this workout for several rounds to boost the fat-burning effect.
Add weights
Looking for an extra challenge? Grab a dumbbell in each hand while doing burpees. Adding weights not only increases the difficulty but also helps to build strength and tone your muscles, speeding up the calories burned.
Track progress
For effective weight loss, tracking progress is crucial in any fitness journey. After finishing your workouts, keep a record of how many burpees you can complete in a set timeframe, like 1 minute, and aim to improve your rep count over time. This gradual progress will keep you motivated and inspired.
Another thing to keep in mind is that before trying burpees or any intense workout, always warm up properly to prepare your body for the activity. You should also listen to your body’s signals by taking a break if needed to avoid injury.
The bottom line
Whether you want to burn fat or have an intense workout, burpees are the best weight loss workout for you.
Not only do burpees have many health benefits, like boosting your metabolism and improving your cardiovascular system, but they also work your full body by targeting major muscle groups in a single rep.
So what are you waiting for? Start today and make burpees your go-to weight loss workout reap all the health benefits as well as achieve the best version of yourself.
You May Also Like:
Disclaimer: This content only provides information and is not a substitute for medical advice. Before starting any diet or exercise program, please consult your doctor.