As you can see, burpees are a highly versatile cardio exercise that burn 545 calories per hour in a 68kg (150lb adult), build up all the muscles in your body and can be performed without any equipment. To perform a burpee, bend your knees and put your hands on the floor so that they are parallel to your chest and about a shoulder width apart. Then kick your legs out behind you and hold your core muscles tight. Once your core muscles are tight, slowly bend your arms and lower your body down until your nose touches the floor. Then slowly straighten your arms and raise your body back up. Once your arms are straight, kick your knees back in, take your hands off the floor, straighten your legs, jump up in the air and repeat.
The links below provide you with a number of workout suggestions you can use to build upon the benefits of burpees. So take a look, choose your favourite workout from the list and start incorporating burpees into your fitness regime today.
1) Bodyweight Soccer Sprints:- An innovative, effective exercise built around burpees.
2) 1,000 Calorie At Home Cardio Workout:- An intense workout that incorporates burpees along with other bodyweight based cardio exercises such as mountain climbers and jump squats.
3) 30 Minute At Home Bodyweight Workout:- A bodyweight workout that tones and strengthens all the muscles in your body. Simply add in a set of burpees and then perform the workout as described.
4) 12 Weightless Workouts You Can Try:- A 12 step workout that builds up your strength and flexibility. Just add in a set of burpees and you’re good to go.