What Happens When You Add Burpees To Your Workout Routine

How To Do The Burpees Exercise

Have you ever considered what would happen if you added burpees to your workout routine? Most people only think about it and that is as far as it goes because the burpees exercise is one that is dreaded.

I know I hated it in gym class and in sports. It just plain sucked!

But this simple exercise that anyone can do can have major results, which is why it is so often used in gym, sports, and even the military.

You want to see results, you have to put in some work.

If you are someone that doesn’t know much about or anything about burpees, that is alright because I’m going to walk you through all of it.

And at the end, I hope it is an exercise you try to add to your workout routine because you won’t regret the results.

What Is A Burpee

Burpees are a full body strength training exercise. It uses just your body weight instead of added weights and it falls under the category of functional fitness.

Functional fitness, or functional training, is an exercise that trains the body for everyday activities.

You will see when we get into how to perform the burpees exercise, that this includes, squatting, jumping, picking up objects, and walking up stairs.

What Muscles Does The Burpees Exercise Work

What Muscles Does The Burpees Exercise Work - Highlighted Muscles

Again, this is a full body workout.

That means you will be working your arms, chest, abs, glutes, quads, and hamstrings.

And that is with each and ever rep you perform, so you will be working those muscles A LOT.

Benefits Of The Burpees Exercise

Now that you understand a little bit about what a burpee is and the muscles it works, let’s talk about all of the benefits you can expect to get from the burpees exercise.

Keep in mind, to get these benefits you need to do burpees routinely. Be consistent with it.

Fortunately, this is the perfect exercise to add to any workout routine.

And once you are performing the burpees exercise consistently, you will get all of these great benefits.

Improves Endurance

Burpees Exercise Builds Endurance- Woman Catching Her Breath

One of the great benefits of the burpees exercise is that it can help improve your endurance.

You will have the ability and strength to keep going, even when you are fatigued or things get stressful.

So, you will be able to push yourself harder. For example, if you are a runner you will be able to run longer before needing to break or slow down.

The reason for this is because burpees are a fast-paced exercise that are meant to be done as quickly as you can.

It exhausts your body and you have to push yourself to keep going.

The burpees exercise is considered an anaerobic exercise, which means your body will be breaking down glucose without using oxygen.

That makes this a harder workout that an aerobic exercise like jogging or cycling, but it is also done in much less time.

Endurance is often overlooked as a benefits because people usually can’t easily see they are building their endurance.

But endurance is important for your everyday life as well. For example, building your endurance will help you not become winded when you walk up a flight of stairs.

The Burpees Exercise Builds Physical Strength

The Burpees Exercise Builds Physical Strength- Woman in a Push-Up Position

From what you know already, it is easy to see how this is one of the benefits of burpees.

Even though you are only using your body weight in this exercise, you can still expect to strength your body.

You will be exhausting those muscles the more reps you do and you can keep adding more reps as you become stronger.

Builds Mental Strength

Burpees Exercise Builds Mental Strength- Brain With Barbell

This is often overlooked as a benefit. I love this benefit and it really helps in your everyday life as well.

Burpees are hard! No lie.

When you do them you will be cursing yourself for choosing to do them. But you push through the pain, exhaustion, and feeling of wanting to quit.

That all makes you mentally tough.

And that helps in everyday life because it helps you preserve and never give up, even when things get hard.

You will be able to better handle what life throws at you. I know I could always use a step up when it comes to that!

I’m not sure about you but my job gets very stressful at times. That mental toughness helps me to take that stress in strides rather than letting it overwhelm me.

The Burpees Exercise Help You Lose Weight

The Burpees Exercise Helps You Lose Weight- Tape Measure

If you are looking to lose weight then this is one of the benefits of burpees that you will focus on.

Because burpees are a full body exercise and meant to be done with some speed, it spikes your heart rate.

Getting and keeping your heart rate in the fat burning zone is going to help you shed that weight.

I do feel it is important to repeat this.

You need to do the burpees exercise on a regular basis to see results.

No Equipment

No Equipment Needed For Burpees- Weight Bench Crossed Out

I like exercises that don’t require equipment because they are easy to throw into any workout routine.

It also makes out harder for people to make excuses that they can’t do it.

All you need is your body, some space, and you are good to go.

Only Need Small Space

The Burpees Exercise Only Needs Small Space- Small Room

Speaking of some space, this is also one of the benefits of burpees that makes it hard to say you can’t do it.

You can do this exercise in a relatively small space.

If you have never done burpees, you will understand the space required once we discuss how to perform a burpee.

Just know that even if you live in a small apartment you will still be able to do these.

Time Saver


If you are looking to just get some quick exercise in because you are short on time, burpees are a great go to.

You can really get your heart rate up in a short period of time.

They are also meant to be done quickly with short breaks between sets, so it really doesn’t take much time at all.

Anyone Can Do The Burpees Exercise

SUCCESS Written in the Sand

This is a very simple exercise with movements you perform everyday.

That means anyone can do burpees and it is nearly impossible to mess up.

So, if you are just getting into a workout routine, I suggest adding this because it is easy to understand and perform it correctly.

This is also a reason you can’t make up excuses for. Sometimes getting started is half the battle.

If this sounds like you, check out this post on 12 Tips To Make You Stick To Your Workout Routine.

Con Of The Burpees Exercise

Man With Knee Wrap On

When I talk about an exercise I like to make sure you have all the facts so you can determine if it is right for you.

As with any exercise, if you have underlying conditions, such as high/low blood pressure, heart problems, or a lung condition, you should consult your doctor first.

I also want to point out if you have any joint problems, you may want to avoid burpees.

Once we discuss how to do a burpee, you will see they can be hard on your knees and the joints in your arms.

How Many Calories Do Burpees Burn

How Many Calories Do Burpees Burn- Scale With Tape Measure

How many calories you burn is really going to depend on a number of factors.

This includes how many burpees you do, how fast you do them, and how many set you do.

However, the average person can burn anywhere from 10 to 15 calories for every 20 burpees.

Interestingly, some research has shown that people who do high intensity workouts, like burpees, can burn 50% more calories than those who do other types of exercises, such as running.

How Many Burpees Should You Do

Stop watch on Phone

There really is no magic number for how many burpees you should do. It is really going to depend on your fitness level.

Those who workout routinely are going to be able to do more than someone who is just getting into working out.

Now, there are a few different ways you can go about deciding how many burpees you are going to do.

First, you can decide on the number of reps and sets you want to do.

That could even be 1 set of 10 reps until you build some strength and endurance. You can then bump up your sets and reps from there.

Or second, you can try to do as many as you can within a certain time limit.

For this, people typically decide on the number of sets they are going to do and use a rest to burpees ratio.

For example, if you do a 2:1 ratio you would do as many burpees as you can in lets say 30 seconds (you can pick your time). Then you would rest for 60 seconds (the rest should be twice as long as your burpee time).

You repeat that until you are done with your sets.

Everyone is different and can be motivated in different ways so which option you choose is really going to be up to you.

The amount you do might also depend on how you perform the burpees exercise as well.

How To Do The Burpees Exercise

How To Do The Burpees Exercise- Woman In Push-Up Position

I saved this section for last because I really wanted you to understand what burpees can do for you and get a handle on them before you just jump right into doing them

The reason for that is because the burpees exercise is hard and exhausting!

I want you to keep all of the benefits of burpees in the back of your mind while you do them.

It could be what helps push you to do them routinely.

And once you do them more often, I know you are going to love how powerful and strong they make you feel.

So, let’s get to how to do burpees!

I want to walk you through a couple variations you can choose from depending on your fitness level and drive.

How To Do The Beginner Burpees Exercise

How To Do The Beginner Buprees Exercise- Man In Push-Up Position
  • Start in a standing position.
  • Squat down and place your hands on the ground in front of you.
  • Jump your legs back so you are in a push-up position.
  • Jump your legs back towards your hands and stand up.
  • That is 1 rep. Repeat until you complete your rest and sets.

This is the easiest variation of the burpees exercise, but it is still meant to be done with speed, so you will still get a good workout.

This is perfect to begin with if you are just starting your fitness journey and have never done burpees before.

Keep in mind, you could just do this for the first week or so and progress to a different variation. Just because you start here does not mean you are stuck here.

It is okay to work your way up. Once you feel comfortable or want more of a challenge, try the next one.

How To Do The Basic Burpees Exercise

How To Do The Basic Burpees Exercise- Woman Jumping
  • Start in a standing position.
  • Squat down and place your hands on the ground in front of you.
  • Jump your legs back so you are in a push-up position.
  • Jump your legs back towards your hands and instead of standing up, jump up reaching your hands over your head.
  • This is 1 rep.

The only thing that changes in this variation of the burpees exercise is that you are adding the jump.

This is going to work your calf muscles more and you will become tired more quickly.

I like to make sure people know this variation because it is the traditional burpee without the push-up. That seems to be an area that a lot of people struggle with.

And if you are someone that hates push-ups or doesn’t have the strength yet to do many, it makes it easy to just count burpees out.

Again, once you get this variation down, you can move into the traditional burpees.

How To Do The Traditional Burpees Exercise

How To DO The Traditional Burpees Exercise- Man Doing A Push-Up
  • Start in a standing position.
  • Squat down and place your hands on the ground in front of you.
  • Jump your legs back so you are in a push-up position.
  • Perform a push-up and return to the top of the push-up position.
  • Jump your legs back towards your hands and jump up reaching your hands over your head.
  • That is 1 rep.

As you have noticed, this has the jump from the basic burpee and a push-up has been added.

This is what really makes it a full body workout and what makes it so difficult.

Here is a great short video to show you how these burpees are done. You can watch other videos that are much longer, but as we have been talking about, this is a simple exercise.

I like this video because it keeps it that way and won’t scare you off before you even get started.

Add The Burpees Exercise To Your Routine

Group Of People Doing The Burpees Exercise
A group of people doing burpee exercise together

We have covered everything you need to know before you start the buprees exercise.

We started with what a burpee is and what muscles does the burpees exercise work. So, you now know that it is a full body, functional fitness exercise. Meaning you will be working your arms, chest, abs, glutes, quads, and hamstrings. This exercise will also make everyday activities, like walking up stairs, easier.

Next we discussed all of the benefits of burpees. These benefits included the obvious, such as losing weight, building endurance, and becoming physically stronger.

There were also so not so subtle benefits, like building mental strength, only needing a small space, and no equipment is needed. On top of that, anyone can do the burpees exercise.

And like anything else, there are always cons. For the burpee, the con is that it can be hard on your joints and knees.

Finally, we went over how many burpees you should do and how to do the burpees exercise.

You now know there is no magic number you should do. Just remember to challenge yourself.

And pick the burpees variation that fits you and your fitness level. You can always switch variations the stronger you become.

So, try the burpees exercise today or really challenge yourself with my burpees challenge!

How To Do Burpees

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Published by Amy

I have always had a strong passion for health and fitness, as well as helping others. So much so, that I went on to receive my Level 1 Precision Nutrition Certification. My goal is to help others feel at their best! I know it can be a struggle to reach your fitness goals, whether it is losing weight, getting in shape, or improving your overall health. I want to help you reach your goals and find what works best for you so you can stick to it! Let's work on making you Happy Healthy and Strong!

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