Burpees – So bringst du die Fettverbrennung auf Hochtouren

As before, the Fat burning and Weight reduction an important part of any athlete's training program. Especially exercises with the own body weight are currently very trendy, because they can be trained without equipment without any problems even in the own four walls. An important exercise with your own body weight are the so-called Burpees, which are especially often integrated in a HIIT (High Intensive Interval Training). HIIT is a short and intense workout, but it is highly recommended especially for fat burning. Burpees are especially popular among many athletes because of their intensity and efficiency for the entire body. Below we explain in more detail the effect of burpees for the muscles and cardiovascular system, as well as the sequence and correct technique of this efficient exercise.

What is meant by a burpee?

The burpee is a total body exercise developed in the thirties by a doctor for athletic training in the American military. Actually, the burpee consists of a combination of three different exercises, the squat, the push-up and the squat jump. All three individual exercises are performed in succession, quickly and without rest. Burpees train strength, endurance and especially the cardiovascular system, because the high intensity physically stress. This is also the reason that beginners in particular can only complete a few repetitions of this strenuous exercise at the beginning. Burpees train arms, shoulders, chest, back and especially the leg muscles, because the ankle joints and thigh muscles are heavily loaded, especially during the squat jump. Fat burning is also boosted, as the intense exercise parts require energy especially in the short term and therefore also go to the fat depots.

How to perform burpees correctly?

1. you stand shoulder-width upright and quickly squat (squat).

From the squat position, place both hands on the floor in front of you, for example shoulder-width apart, and with a slight jump backwards, bring your legs into the push-up position.

3. from the push-up position, lower the body and complete a push-up.

4. after finishing the push-up, jump forward again into the squat position with your legs straight. Both hands still remain in the push-up position, which means that the palms are still on the floor.

Now support yourself and jump up from the squat position with legs extended. From this position you throw your arms in the air and jump up with force and come back to the starting position (squat jump).

6. now you start again the next exercise with a squat like in position 1.

Burpees should be performed until you are physically unable to perform the next burpee. For beginners, five repetitions are often sufficient. If you practice burpees daily, you will quickly realize that the number of repetitions will increase significantly.

What you have to watch out for with burpees!

Make sure that your back is always straight when you squat. Especially when performing a squat, it is important that the back can always be kept straight. This position is also required when doing burpees. Make sure that you do not let your back sag when performing the push-ups. The position of the push-up must be performed straight, which means that the torso muscles must be tensed. The feet should be placed in a shoulder-width position. Returning from the push-up to the squat position requires a certain technique, which must be performed especially correctly. Therefore, you should slightly push your buttocks up from the push-up and quickly bring both legs to your arms.
When doing the squat jump up, make sure that you push your legs up explosively and that when landing in the upright position, both legs land again shoulder-width apart and parallel. If you stand imprecisely, you will lose your footing and will not be able to perform the following movement into the squat correctly.