The number 1 exercise in my Body Weight is the Burpee, I hardly imagine a bidyweight routine without burpees. Burpee is king, it give so much and take away the same or more to the people who can't handle them.
A few minutes of Burpee conditioning will quickly convince you that your own natural bodyweight provides plenty of resistance for an ass-kicking workout that blasts your stamina and fat loss through the roof.
To perform a Burpee:
- Begin in a standing position and reach for the floor with your hands in front of you.
- as your hands make contact with the floor, Kick your feet back to a pushup position and lower your chest to the floor. At this stage you will be chest down on the floor in a push up position.
- Immediately return your feet to the squat position.
- Leap up as high as possible from the squat position.
Repeat, moving as fast as possible. You should maintain a fast pace for this exercise. Strive either for maximum height with each jump or maximum speed.
Most athletes will average between 12 and 15 repetitions per 30 seconds.
The Benefits of Burpees
The burpee is the ultimate full-body exercise. It is so good that the elites sportsmen, such as boxers, martial artists, American football teams, CrossFit practitioners, and military forces use them in their workouts. Just one simple movement tests both your strength and aerobic capacities.
Strength. The burpee is a full-body, strength training exercise. Each repetition, will work every muscles from your cfront deltoids, chest, arms, quads, hamstrings, and abs.
Fat burning. It is a full "explosive" body performed at high speed and maximum intensity. This makes of it one of the best exercises to burn fat. Studies have shown that high intensity Interval training is one of the best way to burn fat and exercises, like burpees, burn up to 50% more fat than conventional strength training exercises (you remember "Insanity"). They’ve also been shown to speed up your metabolism which helps you burn more calories throughout the day. If you’re looking to get rid of that spare tire, step off the elliptical machine and start doing burpees.
Conditioning. Burpees are an effective exercise for developing the conditioning and endurance, they are the perfect balance between upper-lower body exercise with a twist of cardio. In fact a Burpee could be seen as push ups, and a jump squat performed at high speed.
Free. There are free and set you apart. All you need is your body, a floor, and an iron will.