Burpees (Credit: Canva)
Burpees are infamous for being one of the most grueling exercises in the fitness world. Often dreaded by gym-goers, they are a staple in high-intensity workouts. They are one of the most effective exercises when it comes to weight loss due to their ability to raise heart rates and push participants to their limits. The movement, while simple, is far more challenging than it may appear at first glance, requiring precision and control to perform correctly.
Surprisingly, the burpee wasn't originally designed to be the intense workout tool it is today. Created by physiologist Royal H. Burpee in the 1930s, the movement was initially developed as part of a fitness test to assess physical capacity. It later became a benchmark exercise for the US military. The modern version of the burpee, often involving jumps and push-ups, is far more demanding than Burpee's original design, which was a simpler four-part movement.
Focus on getting off the ground as efficiently as possible. Speed without proper form wastes energy and slows you down. Prioritize efficient movements to avoid fatigue during multiple repetitions.
Maintain a plank-like position when you hit the ground. Engage your core and glutes throughout the movement to protect your spine and avoid lower back injuries.
Always aim to keep your feet at least shoulder-width apart. This ensures that your feet are in the optimal position for the jump and eliminates the need to adjust mid-movement.
- Own The Jump: Focus on truly jumping with full extension through the ankles, knees, and hips, rather than just hopping. This explosive movement is key for building power and conditioning.
They are also a major calorie-burner as it demands efforts from all body.
As a multi-joint, multi-step exercise, burpees enhance body control, coordination, explosiveness, and power, making them an all-around effective workout move.
When burpees are performed in high-repetition workouts, such as group fitness classes, they can lead to form breakdowns due to fatigue.
Also, because they are a multi-joint, multi-step exercise, they increase injury risks to joints and muscle groups alike. increasing the risk of injuries to the wrists, elbows, or lower back.
Moreover, their explosive nature of the exercise can be especially taxing, and trainers sometimes program burpees without considering the physical limits of their clients, leading to unsafe practices.
Without proper form and control, burpees can be a dangerous exercise, particularly when rushed or performed under time pressure.