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17 Benefits Of Burpees Exercise That You Should Keep In Mind

What’s up, fitness fans, thanks for stopping by.

Today we’re going to talk to you about one of the most beneficial, yet grueling and physically demanding exercises in the world – burpees.

Specifically, we’re going to talk to you about the benefits of burpees.

Now, unless you’re a sadist and you like punishment, you probably won’t particularly enjoy burpees.

After all, burpees are one of the hardest exercises in the world to perform such as Pull-ups and Push-ups, and they’re proof that bodyweight exercises can be just as physically demanding as weight-based resistance exercises too.

A burpee is sometimes known as a squat thrust.

It is an exercise in which you begin by standing in an upright position.

Next, you will get down into a squatting position with your palms flat on the ground.

Afterward, you will kick both of your feet back so that you’re in a plank position, making sure to keep the arms fully extended.

As quickly as you can, you will return your feet back to the squats position.

Finally, you’ll get back up to your feet by standing up from the squat position and will repeat the movement for as many reps as you can tolerate.

There are many burpees benefits, and to prove this, we’ll be listing a few of them with you right now.

What Are The Benefits Of Burpees Exercise?

Benefits Of Burpees Exercise

1. Full-body Workout

So you want to train your entire body but you don’t want to lift weights and perform countless exercises for each specific body part?

If so, you’ve probably considered burpees.

If not, you really should.

Burpees are the ultimate full-body exercise as they work your upper and lower body muscles, all in the same exercise.

You can work your legs, glutes, back, core, delts, and arms when performing burpees, making them a fantastic compound exercise.

2. Burn Fat

If there’s one thing that burpees do very well, other than make you sweat profusely and wish you were dead, it’s burn fat, and boy, do they burn plenty of the stuff.

For anybody looking to get lean and shredded, burpees are fantastic.

Because they’re such a physically demanding exercise, and because you’re training so many muscle groups at once, you’ll burn off heaps of calories and will, therefore,

burn off heaps of body fat in the process.

If you want to drop a few pounds, burpees are the perfect exercise to help you do precisely that.

3. Something Different

If you want to build muscle, you lift weights.

If you want to do cardio and burn fat, you go for a jog, right?

Well, you can, but there are certainly plenty of other ways of exercising and working out what will make things interesting and keep them fresh.

If you want the ultimate hybrid form of resistance and cardio, why not do more burpees?

Burpees are great for incorporating into your training routines when you want to try something new.

4. Fun

When talking about the benefits of doing burpees, there aren’t too many people out there that would consider them fun.

In truth, even though we like to make out as if we hate burpees, we’ll let you into a little secret.

That secret is that we kind of enjoy them and find them fun.

Whilst it is debatable as to whether or not burpees can really be considered fun, there are plenty of people that enjoy doing them, and enjoy the results that burpees provide, so, for now, we’re sticking with it.

5. Great For The Heart

If you’re looking for a fantastic form of cardiovascular exercise, you’ll find that burpees are certainly up there with the best.

Burpees are a great form of cardio, which makes them wonderful for the heart, exactly like jumping rope and jumping jacks.

Burpees help to strengthen the heart, they reduce blood pressure, they reduce your risk of a heart attack or of heart disease, and they work very well for anybody who happens to be heart conscious.

6. Reduces Blood Pressure

Hypertension is one of the leading killers in the world.

Known as the silent killer, hypertension, or high blood pressure claims numerous lives every single year.

It is such a dangerous health condition to be afflicted with because it is so difficult to diagnose.

Hypertension can lead to strokes, heart attacks, kidney damage, organ damage, weakened blood vessels and arteries, and much more besides.

What’s more, hypertension is often controlled with blood pressure medication that often does just as much harm as good.

Burpees are a safe, effective, and natural way to help reduce blood pressure, making them extremely good for you.

7. Fast Results

If you’re looking to lose weight or tone up, you need to resign yourself to the fact that getting in shape is a slow and drawn-out process.

Now, whilst burpees certainly don’t offer a quick fix (there are no quick fixes for getting in shape) because burpees are so physically demanding and taxing on the body, you’ll find that results obtained from burpees will come to you much quicker than results you’d expect from, say, going on a gentle jog a couple of times per week.

8. Increase Explosive Power

If you’re looking to increase your explosive speed and power, burpees are very much an exercise that you will want to include in your training regime.

Burpees help to target your fast-twitch muscle fibers, which are the fibers in your muscles that allow you to generate short bursts of explosive speed and power.

Burpees are especially beneficial for generating explosive speed and power in the legs, making them great for sprinters, or people looking to increase their vertical leap.

While there are many different benefits, those relating to your fast-twitch muscle fibers simply cannot be overlooked.

9. Burpees Will Make You Stronger

To get big and strong, everybody knows that you have to lift ridiculous amounts of weight, and of course, get it on video for Instagram, right?

Except that you don’t.

It is perfectly possible to build up your strength with bodyweight exercises, including burpees.

Burpees are fantastic for building up your strength for numerous reasons.

We mentioned how they target fast-twitch muscle fibers, so no need to go over that again.

As well as that, though, burpees also work very well for increasing strength and power because you work for so many different muscle groups all at the same time when you do the exercise.

Who knew that a bodyweight exercise would be just as beneficial for increasing strength and power as a heavy barbell squat, power cleans or deadlifts?

10. No Gym Required

When people talk about the many different burpees benefits, another hugely overlooked benefit of this particular exercise is the fact that it can be performed anywhere, at any time.

We know that life can get busy, and sometimes we don’t have enough spare time to travel to the gym and exercise.

Does that mean that we need to skip our workouts and sit on the sofa getting fat instead?


It simply means that we need to make do with what we have.

Burpees do not require any specialist equipment, nor very much room.

You simply need to find a little open space, and you’re all set.

You can do burpees in the gym, at home, in the garden, in the office, in your hotel, or anywhere else you can think of.

This makes the exercise a very useful one indeed.

11. Great For Incorporating Into Routines

As you know, most workouts like Power Tower workout, require you to perform several different varieties of exercise, at different intervals.

If you want to find a physically demanding exercise to incorporate into your circuit training for example, why not throw in a few sets of burpees?

If you’re looking to train your legs and want a finisher exercise for your hamstrings, quads, and glutes, burpees would make a welcome addition to any leg training routine.

12. Improve Flexibility

Another of the more slightly surprising benefits of doing burpees is the fact that the exercise works so well to help improve your flexibility.

Because of the squatting, and leg thrusting motions involved in this particular exercise, you’ll find that your flexibility will increase dramatically when you perform burpees on a regular basis.

Being more flexible and agile will help make your life so much better for a number of reasons.

Even mundane tasks like bending down to tie your shoelaces will be much easier if you’re more agile and flexible.

Being flexible will also help you to avoid injury, especially when taking part in athletic activities.

13. Your Endurance Will Improve

Burpees are a great exercise when it comes to increasing your lung capacity.

This means that they’ll help to boost your VO2 max, which is the amount of oxygen that you take in and utilize for energy when performing physical exercise.

In simple terms, this means that you’ll take in more oxygen and will be able to exercise for longer durations of time before you begin to feel fatigued and worn out.

Many endurance athletes such as marathon runners, regularly perform burpees as part of their training regimes, and the results speak for themselves.

14. Improve Your Conditioning

Conditioning is not the same as endurance.

Though very similar, if you want to increase your conditioning, you’ll want to ensure that you perform burpees on a regular basis.

This is because of the fact that burpees work numerous aspects of your general health and well-being at once.

They work the muscular-skeletal system, they work the circulatory system, they increase lean muscle tissue, they boost the metabolism, they help to improve the central nervous system, and much more besides.

There’s a reason why burpees are commonly performed during CrossFit workouts and training circuits, and that reason is the fact that they’ve been found to be so beneficial for your overall conditioning.

You can check more about Crossfit Vs Bodybuilding.

15. Easy To Master

Okay, doing a burpee is physically demanding, but actually learning the correct form and technique is surprisingly easy.

When working out, it’s important to master the correct form and technique of any exercise that you happen to be performing.

If you fail to do so, not only do you not reap the benefits of the exercise but more importantly, you put yourself at risk of an injury.

The great thing about burpees is the fact that learning how to do them is very easy, so once you’ve mastered the technique, there’s nothing holding you back.

16. Gauge Your Progress With Burpees

Burpees are hard to perform.

But, like any other form of physical exertion, the more of them that you perform, the better you’ll be at doing them.

Another of the fantastic benefits of burpees that we’re going to be looking at today is the fact that burpees are great for gauging your progress and seeing just how far you have come.

If for example, on one week you were only able to do 8 burpees in a row before you fatigued, but the following week you could do 9, even 10, this shows that you’re making progress in the right direction.

If however, you find that you can do less than usual, this shows that there is something wrong and that you’re regressing, rather than getting better.

You don’t need any fancy heart rate monitors or fitness trackers to show you whether or not you’re getting better at doing burpees, which can only be a good thing.

17. Feel Great

When it comes to physical exercise, you’ll find that one of the best things about exercise, is the fact that it makes you feel so wonderful after you’ve finished.

Exercise boosts endorphins in the body, which makes you feel happy.

If you want to lift your spirits and feel better about yourself, burpees are a wonderful exercise for doing precisely that.


And with that, we’ll now draw this article to a close.

We hope that you’ve found this look at the many different benefits of burpees both entertaining, and insightful.

If so, be sure to keep your eyes peeled for any future articles which we’ll be publishing over the coming weeks.

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Reda Elmardi

Reda Elmardi

Reda Elmardi is a BJJ, fitness and bodybuilding fanatic. He's been writing about his experiences for over eight years and started his own publications on topics such as BJJ, Steroids, and Fitness.

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