The burpee sets your legs burning your heart pounding along with the benefits of fat loss. It improves your aerobic endurance, strengthen your muscles, produces a level of central nervous system activity, improves balance, coordination, skeletal loading and bone density enhancement. It is a high intensity exercise and will raise that metabolism and you will continue to burn fat after you have completed them.
Burpees require little space and no equipment, your body is your weight. It works your entire body because it is an explosive exercise. It works the following muscles; calves, thighs, glutes, abdominals, chest, arms, shoulders and back. It just takes a few reps and you know they are working, just try performing 10 to 15 burpess a day you will feel the benefits.
The burpee can put a lot of stress on the ankles, knees and wrist so make sure you have warmed up and have included some other mobility moves like jogging in place, lunges, squats and arm circles to loosen up the joints.
Start in a standing position, squat down place your hands underneath your shoulders and make sure that your shoulders are directly over your wrist, walk or jump your feet back into a plank position.
While walking or jumping your feet out from your hands into the plank position make sure to keep your shoulders above the wrist and do not let them move backwards or forward.
Bring your feet back into the squat by walking or jumping and rise back up into standing position with a jump as you swing your arms forward and above your head. Repeat movement.
You can start out by completing as many burpees as you can with proper form to find out your maximum set. Then try performing 3 sets with a 30 second rest in between sets. So if your maximum is 20 then do 15 for your working set, 3 times with a 30 second rest in between.
Variations as you grow stronger and the need for a bigger challenge; add a pushup while you are in your plank position, add to your plank a hold for 30 seconds before moving back into your squat. Another variation is to add a barbell or dumbbell(s) in front of you. So when you are on your way up to standing position lift the weight to waist level or to an overhead press, set it back down on your way back into the squat position.
This workout will build your tolerance to the lactic acid without a doubt that floods your legs and it will help increase your anaerobic performance while boosting fat burning results.