Fitness
Crossing my fingers its one.
This exercise is super tough because it gets your entire body in on the actionandspikes your heart rate.
If youre feeling spicy, you could alsoadd a push-up.
[Insert sweaty emoji here.]
Thats why the burpee leaves no stone unturned when it comes to hitting all the major muscle groups.
It works the chest, shoulders,triceps, abdominals,core muscles, and legs, McSorley says.
The move is also super efficient, she adds, since it packs so much into one motion.
Stand with your feet shoulder-width apart and your arms raised above your head.
Lower your hips down into a squat position by sending your butt back.
Place your hands on the ground.
Kick your feet back so you land in a plank position with your arms straight and core engaged.
Optional: Do a push-up.
Jump your feet back towards your hands.
Explosively leap up into the air and extend your arms above your head.
Land softly with bent knees.
Quickly repeat the movement for your desired number of repetitions.
How Many Burpees Should You Do?
How many burpees you do will depend on your fitness level, McSorley says.
If youve never done a burpee before, start with just one.
From there, McSorley recommends doing three to five sets of 10 to 15 reps at a moderate pace.
Doing burpees at this level can helpimprove your muscular strength, endurance, and agility, McSorley says.
Feeling like a burpee pro?
Regular practice can also help reduce the risk of injury by increasing flexibility andmobility of your joints.
For a fun challenge, try doing 100 burpees on occasion.
How Often Should You Do Burpees?
Again, it depends on your goals.
Studies referenced:
Feito, Y.
2018.Changes in body composition, bone metabolism, strength, and skill-specific performance resulting from 16-weeks of HIFT.
2014.Comparison of responses to two high-intensity intermittent exercise protocols.
J Strength Cond Res.
