Burpees: The Ultimate Conditioning Exercise

High intensity workouts are the all the crazy these days.  Crossfit, AOS and Beach body programs are more popular than ever.  There’s nothing special about any of these programs, besides the high intensity factor.  One of the main excises used in all these high intensity workouts is the burpee.

The burpee or also known as the squat thrust, is a great total body conditioning exercise.  It combines a squat, push up and jump to build strength and stamina in the entire body.  It’s a great conditioning exercise because it uses the whole body in a more function manner than running, biking or elliptical machine.  The burpee requires more muscle to perform than other traditional conditioning exercises so in turn it’s going to burn more calories.

The burpee is not just for the ultra fit.  It can be slowed down and performed by just about anyone.   As long as you doing the exercise your getting some type of benefit.  Of course, the more you perform and the faster you do them the more benefits your going to see.

Here is a list of different types of burpees to really elevate and challenge your fitness level.

  • Burpee Push Up – Perform a push up after assuming the plank position.
  • Long Jump Burpee – Jump forward instead of up.
  • Tuck Jump Burpee – Pull knees to chest at the peak of the jump.
  • Jump Over Burpee – Jump over an obstacle between burpees.
  • Box Jump Burpee – Jump onto a box when jumping up.
  • Dumbbell Burpee – Hold a set of dumbbells while performing the burpees.
  • Pull Up Burpee  – Include a pull up when performing the jump of the burpee.
  • Muscle Up Burpee – Include a muscle up when performing the jump of the burpee.

 There also other extreme forms of the burpee such as:

8 Count Body Builder

  • Ÿ  Squat with hands on the ground
  • Ÿ  Kick your feet back
  • Ÿ  Kick feet out into a Y shape
  • Ÿ  Bring feet back together
  • Ÿ  Down into a push up
  • Ÿ  Up part of push up
  • Ÿ  Bring feet back under you
  • Ÿ  Jump into air

Military 8 Count Body Builder

  • Ÿ  Squat with hands on the ground
  • Ÿ  Kick your feet back
  • Ÿ  Down into a push up
  • Ÿ  Up part of push up
  • Ÿ  Kick feet back in
  • Ÿ  Stand up
  • Ÿ  Motion one of jumping jack
  • Ÿ  Motion two of jumping jack

Burpee Mile – Pefrorming a standing long jump after performing the burpee, for the distance on 1 mile.

Burpees are the ultimate conditioning exercise because they combine a squat, push up and jump to build strength and stamina in the entire body.  It’s a great conditioning exercise because it uses the whole body in a more function manner than running, biking or elliptical machine.  The burpee requires more muscle to perform than other traditional conditioning exercises so in turn it’s going to burn more calories and build better conditioning.  Burpees can be performed by anyone at any fitness level.  They can also be intensified to evaluate and challenge any fitness level.

[stextbox id=”grey” caption=”About the Author”]Josh Morrison is the owner of Optimum Performance Training in Mt Zion, IL. He has a M.S. in Performance Enhancement, B.A. in Physical Education, certified as an NASM-PES, NASE-CSSE, NASM-CPT, NESTA-CPT, Human Kinetics-Advanced Exercise Nutrition and APEX-FitPro. [/stextbox]

 

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