How To Do Burpees For Weight Loss

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The training of burpees is one of the most effective weight loss. This cardiovascular exercise is one of the most complete of fitness since it puts the abs, arms, shoulders, and legs to work. Also, it has the advantage that you do not need any material to do it, so it is perfect to practice at home. Here, we’ll tell you how to do burpees for weight loss in the right way.

The burpees demand a lot of practice until reaching a refined technique. Luckily, there are different variations to do it, from the simplest (crouch, jump back, jump forward, join) to evolutions that may include completing it with a dominated. The significant part of burpees is that it is one of the most effective fitness exercises, as experts say. 

How To Do Burpees For Weight Lose In A Right Way

Before getting deep into the training, you must learn to do the burpees well.

In its simplest version, begin the movement upright, with the feet at shoulder height. Then bend down, flexing your knees a little and resting your hands on the floor. From there, stretch your legs back in a jump until they are fully stretched, and your body is in an iron position. Then leap forward to recover the crouching posture with your knees slightly bent and get up.

Variations In Burpees For Weight Loss

From this movement, you can complicate it in several ways to increase cardiovascular performance. The most common is to incorporate a vertical jump at the end of the exercise or do a double burpee, which means taking two horizontal jumps instead of one when you are running it.

Another popular variant is the burpee with flexion, which consists of including a bottom when you are in an iron position. But, we do not recommend it, because it already contains pushups and maybe it will cause you too much fatigue in shoulders and triceps.

Burpees Training For Weight Loss

In the routine below, you will see that in each set, you make four rounds of burpees of 30 seconds. Do a burpee in 3 seconds (at a reasonable rate) and that there are three sets, and training will take you less than half an hour.

Number of sets: 3

Segments: 2 exercises of 30 seconds.

Rest: 35 seconds at the end of each segment.

Level 1:
  • Burpees (30 seconds)
  • Rowing with TRX (30 seconds)
  • Rest (35 seconds)
  • Burpees (30 seconds)
  • Squats (30 seconds)
  • Rest (35 seconds)
  • Burpees (30 seconds)
  • Pushups (30 seconds)
  • Rest (35 seconds)
  • Burpees (30 seconds)
  • Deadweight with kettlebell (30 seconds)
  • Rest (35 seconds)
Level 2:
  • Double burpees (30 seconds)
  • Rowing with TRX elbows out (30 seconds)
  • Rest (35 seconds)
  • Double burpees (30 seconds)
  • Squat with weight (30 seconds)
  • Rest (35 seconds)
  • Double burpees (30 seconds)
  • Offset flexion (30 seconds)
  • Rest (35 seconds)
  • Double burpees (30 seconds)
  • Deadweight with two kettlebells (30 seconds)
  • Rest (35 seconds)
Level 3:
  • Burpees with a jump (30 seconds)
  • Rowing with TRX arm extension (30 seconds)
  • Rest (35 seconds)
  • Burpees with a jump (30 seconds)
  • 180º jump squat (30 seconds)
  • Rest (35 seconds)
  • Burpees with a jump (30 seconds)
  • Pushups with a slap (30 seconds)
  • Rest (35 seconds)
  • Burpees with a jump (30 seconds)
  • Deadweight with alternating hand balancing (30 seconds)
  • Rest (35 seconds)
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