Doing burpees is a great way to get ripped fast; provided you do it the right way. So yes you can use it as your main method to get or stay fit. It’s easiest to get you going with your fitness endeavor.
While burpees are great at maintaining six-packs, losing weight and stay fit. It is not that great when it comes to building muscles or strength training.
The only thing with burpees is to not overdo them; otherwise, it might hurt your joints, kees, and other body parts. So know your limits when you have to stop and take rest for the day.
The best thing about burpees is that it is effective and produce better results in less effort. Otherwise, why would all extreme athletes and military force have them in common?
So start including them in your workout routines. Lots, and lots, of burpees till it’s not beyond the limit ( 1 hour continues burpee workout ).
It works your muscles all over the body and gets your heart pumping. Maybe that is why they are sometimes not easy to do after a few quick moves.
Unlike many other exercises that target a key part of your body; burpees are made to prepare you for everyday life challenges. Whether its flexibility, fitness, mental and functional strength.
Maybe, that is why burpees have a reputation for the most effective exercise out there. So if you are looking for a quick way to get ripped; you probably don’t want to spend a lot of time at the gym but rather follow challenging burpee workout.
Before we get into the workout, let’s talk “What the heck is this burpee and why should we even care?“
What Burpees Means & Why Should We Care
The term burpees came from the name of its creator “Royal H.Burpee”. Who invented it as a means to check and improve on their fitness level back in 1930. It becomes popular once the military around the world adopted it as part of their fitness assessment program.
Today it is a well-known term used to refer an intensive training exercise; that utilizes your body weight to burn fat and build strength.
It is so aerobically demanding that your whole body will fatigue if you do not stop after a while. Maybe that is why it often used as fitness punishment in military training institutes around the world.
To successfully perform burpee you require good upper-lower body strength with fast action. Because it is so energy-intensive your overall stamina will usually give out before any body part.
But it’s not so bad either; in fact, everyone who does burpees enjoy it till it exhausts you out.
In short, it is tougher than traditional cross-training, running or weight lifting exercise. Its sweat-drenching move makes it easy to tone your back, build abs, quads, triceps. It also trains your shoulder, chest, and legs in a calorie-torching exercise driving both your strength and endurance.
While there are a few different approaches to burpees; this one is most common:
- Stand upright with your legs shoulder-width apart.
- Now get down into a squatting position bending your hips and legs to get into position.
- Place your both hands in front of you as they are at shoulder-width apart.
- Now get your feet into plank position kicking your feet back with a jerk or push.
- Perform one regular pushup or drop down on the floor keeping weight on your hands.
- Jump kicking your feet forward and return to the standing position.
How Doing Burpee Helps You Get Ripped?
Burpee came under the category of a high-intensity training exercise or HIT in short. The good thing is it’s now scientifically proven; doing HIT exercise helps you burn fat faster and in a more efficient way.
Even if you do not believe in science or the raw fact you will feel the after-burn effect. This means you not just burn fat while working but also after that while resting.
Like CrossFit burpee is considered among the hardest of workouts. It burns calories, makes your heart rate up, boosts your metabolism while improving insulin sensitivity.
Because it involves full-body intense exercise, it simply turns your body into a fat-burning machine.
From large muscle groups like chest, thighs and back to your torso, shoulders, and arms. This not just makes your muscles more apparent but improves posture. There are none other exercises like this for a one-stop solution to get an athletic appearance.
When you train your muscles it requires a large sum of energy to function. This burns a lot of calories in-process thus forcing your body to burn a part of fat to meet the demand.
Regardless of whether your metabolism is fast or slow; our body stores fat at the same rate. But it is your metabolism rate that affects how fast or slow it will burn them when needed.
Having fast metabolism is the key to weight loss as your body needs to burn more calories.
While partly it depends on your gene and other natural factors; in general the leaner your body mass is the faster your metabolism will be.
The best way to boost metabolism is to either build mass or take part in high-intensity workouts such as burpees. The best point is its also good for endurance training making your core strong.
Get Ripped Fast – Maximize Your Burpees Result
You can get shredded using just burpees, but it takes its due time. While it would be faster than other methods when used alone. But can never match the results of using them altogether. Afterall a wise man calls “Desperate times call for desperate measures“.
Sometimes opportunity knocks at our doors but we do not answer. If you really into self-improvement and vision yourself in your best form. All you need to do is to update your fitness resume; adding a few given points in your daily routine.
1 ) Adjust Your Meal Plan
It’s an age-old saying, You become what you eat. Whether you are building muscles or shedding weight; controlling your calorie intake is essential for healthy transformation.
Doing burpee you burn calories that were already available or stored in the form of fat. But it is equally important to avoid replenishing your fat reservoir with heavy eating.
It’s a High-intensity workout which means it will leave you exhausted. Now, if you do not take care you will end up eating more than you lose.
So things work best if you eat in a calorie deficit way. Keep your diet in check to ensure you are eating fewer calories than you are burning; thus accelerating your transformation.
Since any weight loss transformation cause loss of both fat and muscles. To ensure you lose fewer muscles than fat; at least a gram protein by bodyweight each day.
The best way to cut on calories is to avoid social meetings involving dinner, parties, alcohol, chocolates and sugary items such as soda.
Stick to lean protein sources such as; fish, chicken, turkey, seitan, lentils, eggs and green peas. Not just they will build and protect existing muscle mass but also help you recover fast.
2 ) Always Stay In Fat-burning Mode
Do you know just by following Carb Cycling on top of lowering your carb intake; you can lose weight without feeling tired during workouts?
Carb cycling is a technique of channeling much of your daily carb intake in the last meal before a workout. The only catch is you should already be on a calorie deficit diet plan.
This helps your body get ample energy it needs during actual workouts. So as you lose more as post-workout burn and thereafter.
Since high-intensity training boosts metabolism; it allows your body to utilize carbohydrates more efficiently during workouts. Do carb cycling for burpees and follow cardio on empty stomach for best results.
One can also keep his or her body in constant fat-burning mode; following a technique called intermittent fasting. It’s quite simple to follow and just require to do 1 or 2 days a week.
Here you can keep your breakfast as usual followed by a 10 hour fast for the day. So simply you only need to skip on your lunch on fast days.
Fasting is perfectly safe to practice but I do recommend; you take a proper consultation with your doctor before following any kind of fasting.
3 ) Stay Hydrated ( DRINK-DRINK-DRINK-STOP )
We all need water to survive, but when on high-intensity training you need to drink more. An average person drinks around 3 liters of water each day.
Now since you envolves in activities that generate sweat and body heat; drink as much as you can naturally but not less than 4.5 liters each day.
Drinking more water especially after training not just helps replenish what lost in perspiration, but helps boost proper cell growth and function.
The added advantage is that; it can easily replace your daily need for unwanted calories. Either in the form of soda, energy drinks, sports drinks, alcohol or any other sugary drinks.
It would be even better if you drink it chilled as it boosts your metabolism. Thus burning more calories for the same work your body does.
As a rule of thumb, you should not drink too much water in one go. But rather drink water in a small amount at frequent intervals or when feeling thirsty.
4 ) Add Strength Training To Your Workout
The day is finally here when you have lost some weight and its time to keep things going. Add specific muscle buildup exercises such as strength training to your workout schedule.
Adding more muscles need more energy, more than you could ever burn while fasting. So it is more like the nitrox for your engine for a more toned body.
Your muscles also require more energy to function and take less space than fat. Thus increasing your lean mass means you either accelerate your weight loss or can eat a little more calories.
Just make sure while doing strength training you take adequate sleep. Otherwise, it may lead to soreness, fatigue, laziness, and an overall lack of energy.
Moreover, during start focus only on burpees as its easier to get going and would be too much for yourself trying to mix things up at the start.
Some of the best exercises for strength training are; squats, pushups, lunges, planks, etc. Other than that I do insist ongoing for a long walk or jogging at least twice a week.