Do you want to try burpees for weight loss? Know 5 ways that this HIIT exercise can help you lose pounds and how to execute it correctly.
If you have a goal in mind – weight loss – and you really focus on it, then everything you need is an exercise to help you realize your dream. Yes, you guessed it – Burpees! This complete exercise of the body, combining a jump, a squat, a board and a push-up, targets each muscle of your body. Not only is it fantastic to burn calories, but it also does wonders for the strengthening and toning of muscles. Burpees shoot on your body, helping you lose an excess weight while improving the overall physical form. So what are you waiting for? Try burpees for weight loss and see quick changes!
What are the burpees?
Burpees are a complete callisthenic exercise (the one that uses your body for resistance) which combines a squat, a board, a push and a jump. It mainly focuses on the higher and lower strength and endurance of the body. It also helps strengthen your legs, hips, buttocks, belly, arms, chest and shoulders. They are generally part of a high intensity training diet (HIIT) and can help burn body fat and calories. This is why it is beneficial to make burpees for weight loss.
Benefits of burdes for weight loss
If you want to lose these additional pounds, know these 5 advantages of making burs for weight loss:
1. Complete training
Burpees are a powerful exercise for weight loss. He hires several muscle groups, making it a full body exercise. They target your legs, core, chest, arms and shoulders. The combination of squats, pumps and jumps ensures that all the main muscle groups are activated.
2. Boose metabolism
Burpees are a form of training at high intensity intervals (HIIT), which has proven to increase metabolism. The rapid movement and the intensity of the exercise make your body burn more calories, even after finishing your training. This post-training calorie burn, also known as the after-effective effect, contributes to fat loss and can considerably increase metabolism.
3. Improves Cardio Fitness
Beyond the burn of the calories, the burpes considerably improve the cardiovascular shape. As indicated by the Journal of Science and Medicine in SportBurpees quickly raise your heart rate, helping to improve global heart health and endurance. The combination of strength, speed and endurance required in a burpee increases your heart rate, which can in turn accelerate weight loss.
4. Burns Calories
Due to their intensity, burpes are one of the best exercises to burn calories. According to research in the Obesity JournalHIIT exercises and burpes can promote fat loss and support weight loss by increasing the calorie burn. When you make burs, your body uses a lot of energy, helping to burn fat and losing weight, especially around the stomach and abdominal areas. This is one of the most important advantages of burpees for weight loss.
5. Built the Force
The exercise engages several muscle groups, including the legs, the nucleus, the chest and the arms, which makes it a complete training of the body. According to the International Journal for Environmental Research and Public HealthPerforming burnds regularly can improve endurance and strengthen muscle strength. This strengthens the nucleus, helping the loss and balance of belly fats.
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To benefit from these advantages of burpes for weight loss, you must do them in the right way.
How to make burpees?
Follow these 8 steps to perform burpees for weight loss:
STEP 1: Start by standing with your feet at the width of the shoulder. Keep your back straight and your arms by your side.
Step 2: Fold your knees and squat, placing your hands on the ground in front of you. Keep your feet flat on the ground.
Step 3: Jump your feet back so that you are in the board position, making sure that your body forms a straight line from the head to the heels. Keep the right head and your eye slightly air.
Step 4: Make a push-up by lowering your chest to the ground and folding your arms, keeping your elbows near your body.
Step 5: Once you are close to the ground, push yourself back in the board position.
Step 6: Now jump your feet forward, going back in the squat position.
Step 7: Start straight, jumping as high as possible while reaching your arms over it. It should be an explosive jump.
Step 8: Try gently and immediately in the next repetition – position position to start the next repetition.
Current errors to avoid by making burs
There are several advantages of burs for weight loss, but you may not see the results if you make these mistakes:
- Jumping: Do not follow up exercises before doing burps can cause muscle tension or injury because your body is not prepared for intense movement.
- Do not hold the tight nucleus: Do not engage your nucleus during the burpes reduces stability and can stretch your lower back, increasing the risk of injury.
- Do not fall on the ground: Saping the full push-up or not going low enough when you are on the ground means that you are half-burted. Thus, this will not give desired weight loss services.
You now know the advantages of burpes for weight loss and how to execute it. Make sure to follow all the steps for quick results.
Related FAQ
Are burp adapted to beginners?
Yes, burs are also beneficial for beginners. At the start, you can start doing them at a slower pace or decompose them by not simpler. Gradually increase the speed and try to perform complete burs.
How many burs should I do per day?
The number of burpees you need to do depends on your fitness goal. Beginners can start with 5 to 10 Burpees per set, while those looking for weight loss can target 20-30 or more. Always listen to your body and stop if your body hurts you.
Is it acceptable to skip the warm-up before the burs?
It is not recommended to skip a warm -up, as it can cause muscle tension or injury. Getting preparing your body for the intensity of the burpes and helps prevent injuries.
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