Primary muscles: Abs, glutes, hip flexors, hamstrings, quads
Secondary muscles: Chest, arms, shoulders
Equipment: No equipment
1. Stand straight with your feet shoulder-width apart.
2. Squat and place your hands in front of your feet.
3. Jump back until your legs are fully extended and your body is in plank position.
4. Do a push up, jump forward and then push through the heels to return to the starting position.
5. Repeat until the set is complete.
PROPER FORM AND BREATHING PATTERN
If you want to include burpees in your workout routine you need to focus on maintaining perfect form. Keep your back straight and your core engaged at all times and maintain a natural and regular breathing pattern throughout the exercise. If done incorrectly, burpees can put your body at high risk of injury.
Burpees are an intense full body exercise that increases heart rate, strength, agility, and flexibility. This exercise is one of the most complete since it uses all major muscle groups and burns a ton of calories in a short period of time.
SETS AND REPS
If you’re a beginner start with squat thrusts, a similar exercise with less explosive movements, or make burpees easier by jumping with one leg at a time. For a great cardio boost add 3 to 5 sets of 8 to 15 burpees to your regular workout routine.
To calculate the number of calories burned doing burpees, enter your weight and the duration of the exercise: