Burpee For Weight Loss


Burpee for weight loss is a great way to start burning fat.The Burpee for weight loss is an exercise that utilizes a full body workout, which helps in losing weight lost. Burpees burn lots of calories during the exercise causing the body to lose weight fast.


It’s important to extol the virtues of burpees before telling you how to do them, because once you’ve knocked out a set you’ll need some convincing to put yourself through that again. So here goes.

The burpee is a true full-body exercise, working most major muscle groups while also improving your cardiovascular fitness, and testing your balance and co-ordination. If you could only do one exercise for the rest of your life, the burpee would be a smart pick for keeping you in the best shape possible.

Not only do burpees work a range of muscles, they do so in a functional manner, so you’ll notice the improvements to your strength and mobility in your day-to-day life, not just in the gym. That’s if you even go to a gym – because you don’t need to for burpees, which require zero kit to do. All that’s needed is the steely determination required to get you through them… and perhaps an understanding neighbour who won’t complain about the frequent jumping up and down.

If you’re not convinced by our explanation of the merits of burpees, perhaps a word from the man who did more than 67,000 of them in a year might help. Craig Peters achieved the feat in 2016, when he started with one burpee on 1st January, then added one for each day of the year, finishing with 366 burpees on 31st December (madness to do it in a leap year), for a grand and terrifying total of 67,527 burpees.

“I do feel fitter – I’m much leaner, I’m in the best shape I’ve been in for a long time,” Peters told us after he completed his year of burpees. “I used to have a lot of back problems but I have had no problems in the past 12 months. It’s made my body stronger and more flexible. It’s little things like running for a bus or going upstairs – you certainly feel a difference. It’s a hell of a lot easier.”

The burpee is also an exercise that’s easy to vary and combine with other exercises so you work the body in different ways. You’ll find an extensive range of variations below, but first let’s run through how to do the standard burpee.

How to do a basic burpee

Burpees or squat thrusts are full-body exercises. They are a combined form of different moves that take care of your arms, legs, core muscles, and cardio. The most basic burpee movement is performed as follows:

  • Begin in a standing position with feet placed apart.
  • Bend your knees to a squatting position and place your hands flat on the ground in front of you.
  • Jump with your legs straight out behind you and leave them there so that it looks like you are in a push-up position.
  • Jump so that you are in a squatting position again.
  • Return to a standing position.

Burpees are total-body exercises used in strength training and aerobic exercises. Unless you are strong and in good condition, do not try it in a faster version. Basic burpees are beneficial if you have no access or time for the gym or when you are away from home. This 10-minute exercise with a minimum of 20 reps is right for daily routine.

How to intensify burpees

Burpee exercise will kick up the intensity if you add simple challenges to the basic burpee movement. Burpees can be intensified by additional push-ups, jumping, rotation, and weight lifting or by changing your body position to increase coordination, strength, and agility. Some of the variations are as follows:

  • Push-up Burpees
  • Star jump burpees
  • Superman burpees
  • Side burpees
  • Mountain climber tuck jump burpees
  • Dive bomber burpees
  • Box burpees

What precautions should you take?

Any exercise is only effective if you perform it safely to avoid injury. Take care of the following things while performing burpees:

  • Use good-quality shoes.
  • Always start slowly and do only a few reps at first. Once you get used to the move, then you can do more reps easily and without pain.
  • Try to work up performing 8-10 reps in a row before you stop and begin another set of reps.
  • Slow down your movements to avoid twisting your wrists while performing push-ups if you experience extra stress on your wrists and shoulders.
  • If you are adding weights, extra push-ups, or jumps with burpees, ensure that you have the basic components of the exercise right.
  • Skip the push-up if it gets difficult for you and perform the rest of the steps.

Things I learned doing burpees every day

1. They’re simple to make easier

Come day three, I realised a goal of 20 burpees per day was, frankly, ridiculous. Yes, high intensity can be good, but between life and work, I was exhausted. Luckily it turns out there are a whole host of things you can do to make it feel less like dying slowly and painfully.

Let gravity carry you down

‘A common mistake with the burpee is to use more strength than required by performing a push up to kiss the chest to the ground, as opposed to relaxing the body and letting gravity do the work,’ Pruce says. Guilty. I obviously jumped (or not – as you’ll see below) at the chance to reduce the amount of effort needed, and sure enough, I could keep going for longer when I put this in place.

Cut out the jumps

‘To scale the burpee, do a down-up instead,’ Pruce recommends. This is basically a burpee, without the jump, without lowering your chest to the floor, and without raising your arms and hands overhead as you stand.

Slow ’em down

Sounds obvious, I know, but in my head, the sooner I got each set over and done with the better. What I didn’t realise was that this was making it harder. ‘You want to maintain a consistent pace,’ Pruce advises. ‘Ideally, you don’t want to slow the lowering of the chest to the ground, as that puts unnecessary time under tension on the arms, so focus on slowing the second half (the way back up).’ Trust me, it’s game-changing.

2. They’re a pretty convenient exercise

I’m more appreciative of home gym equipment than ever before since gyms reopened post-lockdown, but know that, heaven forbid, if anything like COVID were to happen again (or for those who’d rather avoid going to the gym for now), burpees are an effective move that requires zero kit and next to no space. I did my daily sets at home, and while I typically find myself having to manoeuvre my yoga mat and weights around the kitchen as my family come and go, I could stick to one spot from start to finish.

3. They get results

By day five, I notice I’ve already got what I’m telling myself is more muscle definition in my arms and abs. I put it down to the high-intensity nature of burpees, and maybe a splash of my intense desire for this horrible exercise to do the business. Pruce confirms the reason it works so well: ‘They challenge pretty much every muscle group in your body at the same time,’ she explains. ‘They can also aid fat loss when paired with good nutrition.’ I intentionally upped my protein intake per day for the purpose of this challenge since I knew my muscles would need it.

4. You don’t need to do them for very long

Despite taking Pruce’s tips to make them easier, I’m still shattered by day 10 and decide to reduce my daily rep target to 15. I’m not tracking calories burned since I’m more interested in the strength I feel, but I do look at my heart rate throughout and notice that I’m managing the same average while doing fewer reps.

In scientific terms, this means I’m reaching the point of fat-burning just as quickly when doing 15 as when doing 20. Pruce reckons my height (I’m 5ft 10in) contributes to this, meaning that I have longer to travel down and up, while it might take longer for shorter people to reach a higher heart rate since they don’t have to go as far to go.

5. Upper body strength is key

My arms are without a doubt my weaker point. This was made loud and clear during my training as a yoga teacher when it seemed that everyone else could do 491 million sun salutations without an issue, while my arms felt like they were going to fall off.

I thought I’d got over this, but as the challenge came to a close, this was where I felt the achiest and tired.

Pruce says this is partly because we naturally have stronger lower bodies since we spend so much time on our legs, and partly because I hadn’t been letting gravity carry me down to the ground from the start. ‘Once you have your technique locked down to maximise efficiency, the hardest part of the movement becomes endurance – the ability to repeat the move over and over,’ Pruce says. ‘This comes with practice and pacing.’

I won’t lie, though. This is without a doubt the most painstaking two weeks of all time – even after scaling back to Pruce’s modifications – but knowing what I know now, I won’t avoid them quite so actively. Unless they come on consecutive days, that is…


“There is a lot going on when you do a burpee,” says trainer Dan Baldwin of Six3Nine(opens in new tab). “This means there’s the potential to make the burpee harder and reduce the amount you can do, which means you’re wasting energy and reducing the exercise’s effectiveness.” Follow this five-point form guide to perfect the burpee and reap the worthwhile rewards, then use these tips when taking on the ruthlessly efficient burpee workout we’ve devised below.

  1. Mobilise: “The burpee can put a lot of stress through your ankles, knees and wrists,” says Baldwin. “Make sure you’re thoroughly warmed up and you’ve done some mobility work, including press-ups, lunges and squats, to loosen up the joints.”
  2. Break it up: “The burpee can be complex so to start with, split the move into two parts: a squat thrust and a deep squat jump. Make sure you are comfortable with each phase of the exercise before combining the two.”
  3. Squat thrust: “For the squat thrust make sure your shoulders are directly over your hands, and your legs are extended into a press-up position. When jumping your feet in and out, keep your shoulders above your hands – don’t let them move backwards or forwards.”
  4. Deep squat jump: “For the deep squat make sure your hips are sitting back and try to keep your chest as upright as possible. Explode up and ensure you cushion your landing by bending the knees as you make contact with the floor.”
  5. Get some air time: “Once you’re happy you can perform both with good form, add the two together. Your arms can play a part here and as you transition from the squat thrust to the squat jump, swing your arms forwards and above your head for maximum height.”


Skipping steps

As you begin to tire, it’s a common impulse to want to skip certain steps in order to make the burpee easier. Don’t beat yourself up about it, we’ve all been there but remember what your school teachers told you – you’re only cheating yourself. Applying the correct level of intensity to the burpee at all times ensures you reap all the heart-healthy, muscle-boosting benefits. If you begin to falter, rest briefly then go again.

Contract your core

The plank stage of the burpee is pivotal to ensuring your abdominals get sufficient stimulation. Ensure your shoulders are parallel to your wrists, keep your core contracted and engaged and your back straight, neutrally aligned with your glutes. Many make the mistake of arching their back, negating the positive effects the burpee has on the abs, while also risking injury.

Reps for days

As is the case with virtually every other exercise, doing more reps for the sake of it does not directly correspond to a successful workout. Focus on nailing the correct technique as explained above first, and this will help you to progress more smoothly.


Burpees can be incorporated into circuit training, used to warm up before other exercises or done over and over again to act as your entire workout..

100 burpee challenge

The 100 burpee challenge isn’t a warm-up, it’s a workout and a half: just do 100 as quickly as you can. The first 15 shouldn’t take much more than a minute, but the rest will take a lot longer. Any time under ten minutes for the full 100 is pretty darn impressive. If you’re nowhere close, try this format to pace yourself, which adds up to about 16 minutes of rest: Do one, rest for 10 seconds, then do two and rest for 20, all the way to ten, then back down. That’s 100.

The burpee ladder

The burpee ladder is another way to build a workout around this king of all exercises. Start with ten burpees, have a quick rest, then do nine, eight and so on. If you’re feeling brave, do burpees, press-ups and sit-ups on every rung. It’s a weird feeling to view sit-ups as a welcome break.

Max out

This dynamic workout will build up your tolerance to the lactic acid inevitably flooding your legs and help increase your anaerobic performance for a fitness boost with a large scoop of fat-burning benefits.

First, find out your maximum set by doing as many burpees as you can before having to stop. Reduce that number slightly, and perform three sets with a 30-second rest between. For example, if your maximum set is 20, rest for 30 seconds then do 15 for your working set, rest another 30 seconds, then repeat a further two times. Now breathe, hard.

Leave a Reply

Your email address will not be published.

TheSuperHealthyFood © Copyright 2022. All rights reserved.