If you've ever done burpees, you may have wondered how many reps you should do before stopping. This exercise is very difficult because it engages your entire body and increases your heart rate. That's why this move is so beneficial, but it's also why the burpee is often the scariest part of any workout.
Lalitha McSorley, a trainer and physical therapist in Brentwood, says burpees are a high-intensity, full-body exercise that combines moves like planks, squats and jumps to help build endurance, coordination, agility and balance. Physiotherapy Calgary. The general idea, she tells Bustle, is that you squat down, kick your feet back onto the board, then jump forward again before exploding upward. If you feel spicy, you can also add a push-up. [Insert sweating emoji here. ]
Denise Chakoian, personal trainer and owner and founder of CORE Cycle.Fitness.Lagree, says that because burpees are associated with plyometrics or jumping, they are great to use whenever you want to exercise your cardiovascular system and They are both a great choice when it comes to improving your stamina. Chakoian tells Bustle that this move also uses your own body weight to work your upper body, like you do a plank, and your lower body, like you do squats and jumps.
That's why burpees leave no stone unturned and work all major muscle groups. "It works the chest, shoulders, triceps, abs, core and legs," says McSorley. She adds that this move is also very efficient because it packs a lot into one move. Here's how to do burpees with good form so they're more worthwhile, and how many burpees you should do in one workout.
How to do burpees
Here, McSorley breaks down how to do burpees with good form so you can get the most out of the move.
- Stand with your feet shoulder-width apart and raise your arms above your head.
- Push your hips back and lower your hips into a squat position.
- Place your hands on the ground.
- Kick your feet back and land in a plank position, arms straight and core engaged.
- Optional: Do push-ups.
- Jump your feet back towards your hands.
- Explosively jump into the air and extend your arms above your head.
- Bend your knees and land gently on the ground.
- Repeat the movement quickly for your desired number of repetitions.
How many burpees should you do?
How many burpees you do depends on your fitness level, McSorley says. If you've never done burpees before, start with one. "Doing a burpee might be a good way to get familiar with the form and technique of the exercise," she says. Write it down, then work it out by breaking the moves into parts: Practice squats, push-ups, and jumping jacks to tone your arms and legs and build aerobic strength.
McSorley recommends starting here with three to five sets of 10 to 15 reps at a moderate pace. As you get stronger and more comfortable with your workouts, you can increase the reps or speed up the pace.
If 10 to 15 reps comes easy, aim to do three to four sets of 15 to 20 reps. "Doing burpees at this level can help improve your muscle strength, endurance and agility," McSorley says. "Additionally, practicing burpees regularly can help increase your heart rate and develop better coordination and balance."
Feel like a burpee pro? Then try four to six sets of 20 to 30 reps. "At this level, you're pushing your body and muscles in a way that promotes muscle strength, muscle building, and greater endurance," McSorley explains. "Regular practice can also help reduce the risk of injury by increasing joint flexibility and mobility."
For a fun challenge, try doing 100 burpees once in a while. "Completing 100 burpees in one go is a great way to push your limits and test your fitness," she adds. “Doing this will help you build strength, endurance, agility and flexibility in a way that regular exercise alone cannot.”
How often should you do burpees?
Again, this depends on your goals. If you want to build endurance and overall strength, do it two to three times a week. "As you become more comfortable with exercising, you can increase the frequency to five times per week," says McSorley, "as long as you give yourself enough time to recover properly."
Research references:
Feito, Y. 2018. 16 weeks of HIFT results in changes in body composition, bone metabolism, strength, and specific skill performance. PLoS One. doi:10.1371/journal.pone.0198324.
Gist, New Hampshire. 2014. Comparison of responses to two high-intensity interval exercise regimens. J Strength Condition Study. doi:10.1519/JSC.0000000000000522.
source:
Lalitha McSorley, PA, trainer and physiotherapist at Brentwood Physiotherapy Center in Calgary
Denise Chakoian, personal trainer, owner and founder of CORE Cycle.Fitness.Lagree
