When it comes to bodyweight exercises, few moves are as effective – or as feared – as the burpee.
Despite the funny name, burpee is one of the toughest exercises you can add to your workout routine. Unlike push-ups or squats, which target specific muscle groups, burpees engage almost your entire body. They combine strength training with cardio, making them a time-efficient way to build muscle, improve endurance, and burn calories.
If you’ve ever wondered why burpees are so popular in fitness programs, here’s a detailed look at their benefits, calorie-burning potential, variations, and tips for doing them safely.
What Is a Burpee?
A burpee is a two-part calisthenics exercise that combines strength and cardio. The basic move involves dropping into a push-up position and then exploding upward with a jump. It sounds simple but repeating the motion several times in succession challenges both your muscles and cardiovascular system.
This makes burpees a full-body workout that requires no equipment and can be performed almost anywhere—whether in a gym, a living room, or even a hotel room while traveling.
Key Benefits of Burpees
1. Burns a High Number of Calories
Burpees are considered one of the best calorie-burning bodyweight exercises. On average, most people can perform about 20 burpees in a minute. Here’s an estimate of calorie burn:
| Weight | Calories Burned in 1 Minute |
|---|---|
| 125 lbs (≈ 56 kgs) | 10 |
| 155 lbs (≈ 71 kgs) | 12.5 |
| 185 lbs (≈ 84 kgs) | 15 |
Based on this, a 155-pound (70–75 kg) person can burn around 250 calories in just 20 minutes of nonstop burpees. Increasing intensity or adding variations will raise calorie expenditure even more.
2. Provides a Full-Body Workout
Burpee is classified under ‘calisthenics’ as an exercise, meaning they use only your body weight for resistance. A single burpee works several muscle groups, including:
- Legs and hips
- Glutes (buttocks)
- Core and abdominal muscles
- Chest and shoulders
- Arms and triceps
This makes burpees one of the most efficient exercises for building strength and endurance simultaneously.
3. Boosts Cardio Fitness and Burns Fat
When performed at high intensity, burpees double as an effective cardio workout. They are often incorporated into High-Intensity Interval Training (HIIT) routines. HIIT involves short bursts of intense activity followed by brief rest periods, and research shows it’s one of the most effective methods for burning belly fat and improving heart health. A 2015 study also suggested that vigorous exercises like burpees are linked with longer life expectancy and reduced risk of chronic illnesses.
4. Supports Heart and Overall Health
Including burpees in your fitness plan may improve multiple aspects of cardiovascular health:
- Stronger heart and lungs
- Better blood circulation
- Reduced risk of heart disease and type 2 diabetes
- Lower blood pressure and cholesterol levels
- Enhanced brain function due to improved oxygen flow
5. Convenient and Versatile
One of the greatest advantages of burpees is their versatility. You don’t need equipment, weights, or a large space. Whether you’re in a small apartment or an office, burpees can be done anywhere. Plus, you can modify them to suit your fitness level—making them easier if you’re a beginner or harder if you want a bigger challenge.
How to Make Burpees Easier
If the standard burpee feels too intense when you start, try these beginner-friendly variations:
- Squat Thrust: Skip both the push-up and jump. Simply squat down, kick your legs back into push-up position, and return to standing.
- No Jump: After the push-up, stand up instead of jumping. This reduces impact on your knees and ankles.
- No Push-Up: Replace the push-up with a plank hold for a few seconds or do a partial push-up until you build strength.
These variations allow you to progress gradually and avoid discouragement.
Tips for Doing Burpees Safely
Because burpees are a high-intensity exercise, proper form is essential to avoid injury. Keep these safety tips in mind:
- Start Slow – Begin with just a few reps and gradually build up.
- Progress in Reps – Work toward 8–10 reps per set, then increase the number of sets as you gain stamina.
- Master the Basics – Perfect your push-up, squat, and jump separately before combining them into a burpee.
- Control your speed – Avoid rushing, which can strain your wrists and shoulders.
- Protect your Joints – Land softly when jumping and keep your core engaged to reduce stress on your lower back.
Final Thoughts
Burpees may not be the easiest exercise, but their efficiency and effectiveness make them worth the effort. They combine strength training, cardio, and endurance into one powerful movement. Whether your goal is burning calories, losing fat, building muscle, or boosting cardiovascular health, adding burpees to your workout routine can deliver results.
The key is to start at your own pace, modify when necessary, and focus on form to maximize benefits while staying injury-free. If you’re looking for a full-body workout with zero equipment, burpees might just be the ultimate move to add to your fitness arsenal.
