Are you ready to discover a piece of fitness dynamite? Let AFAC gym introduce you to the mighty burpee!
Without a doubt, the burpee is a powerhouse exercise that demands attention. In this comprehensive guide, we’ll dive into the fascinating history of the burpee, explore the muscles it targets, uncover the many benefits it brings to the table, provide a step-by-step tutorial, discuss the optimal frequency for burpee enthusiasts, and highlight those who might want to think twice before diving into this fitness phenomenon.
Get ready to boost your workout game at AFAC gym in Thornton, Colorado, as we explore the world of burpees with a blend of authoritative insight and fitness fun!
History of Burpees at the Gym
Identifying the precise originator of today’s widely used burpee, often performed in high-repetition sets, is tough. However, one figure who certainly didn’t create the burpee’s current iteration is the exercise’s namesake and inventor — a man named Royal Huddleston Burpee.
A physiologist based in New York City, Royal H. Burpee designed a much gentler version of the movement, initially intended to be performed only four times in a row as part of a fitness evaluation. He actually discouraged doing the exercise in high volumes.
During a period when exercise science focused on evaluating the fitness of people who were already physically fit, Burpee sought an easy method to evaluate the fitness of everyday folks.
More specifically, Burpee aimed to evaluate the heart’s efficiency in circulating blood throughout the entire body, all while the body traversed both horizontal and vertical planes. By gauging the speed and the number of repetitions accomplished within a specified timeframe, he could quickly establish a robust benchmark for overall physical fitness.
As a Ph.D. candidate in applied physiology at Columbia University, in 1939, Burpee crafted a yet-unnamed four-count movement. It later evolved into the six-count burpee we love to hate today.
Initially known as a squat thrust, a four-count burpee, a front-leaning rest, and a military burpee over time, the original exercise comprised four simple steps:
- Squat down and place both hands on the floor in front of you.
- Jump feet back into plank position.
- Jump feet forward.
- Return to standing.
Using this movement, Burpee conducted a fitness test. He measured heart rates before and after four burpees, devising an equation to gauge the heart’s efficiency—a reliable measure of overall fitness.
Today, the burpee has transformed into a six-count bodyweight movement, demanding athletes to navigate half-a-dozen distinct positions rapidly. The commonly practiced version involves the following:
- Bend over or squat down and place both hands on the floor outside your feet.
- Jump both feet back into plank position.
- Drop to a push-up with your chest touching the floor.
- Push or snake up to return to plank position.
- Jump feet back in toward hands.
- Explosively jump up into the air, reaching arms overhead.
Given the frequent use of burpees in high-rep sets, the physical strain becomes evident. With three jumps and a push-up, transitioning from vertical to horizontal and back, burpees are not for the faint-hearted. Their use as a punishment—such as in CrossFit gyms for tardiness—underscores the challenging nature of this dreaded exercise.
Shortly following the publication of Burpee’s thesis, the United States found itself thrust into World War II. Faced with the task of assessing the fitness levels of new recruits, the prevailing opinion, as asserted in a February 1944 edition of Popular Science, characterized the recruits as a “sad commentary on the machine age, easy schooling, easy living. They’re softies, compared to their fathers of a generation ago.” In response to this perceived softness, the military embraced the burpee as a tool to toughen up these recruits.
While Burpee’s original creation was less rigorous, it became part of the military’s fitness test in 1942 during World War II, evolving from 20 seconds of “squat thrusts” to one minute of burpees by 1946.
Burpee, however, wasn’t happy with the modification, cautioning against high-volume usage due to potential knee and back concerns, especially for those lacking core strength.
In essence, Burpee never intended his modest, four-count exercise to become an intense fitness regimen. Yet, propelled by the popularity of high-intensity programs like CrossFit and boot camps, the six-count burpee is not only here to stay but has introduced more challenging variations like burpee box jumps, dumbbell burpees, burpee pull-ups, and numerous others.
So, the next time you find yourself struggling through burpees, remember that you’re not alone in defying Dr. Burpee’s original intentions.
What Muscles Do Burpees Work at the Gym?
For a comprehensive workout targeting all your major muscle groups in a single dynamic exercise, look no further than burpees. Representing one of the most advantageous compound full-body workouts at the gym, burpees efficiently engage multiple muscle groups, making them a time-effective choice. Why perform separate sets of squats and pushups when you can seamlessly combine them in the form of burpees?
During burpees, you activate the following muscles:
Additionally, your heart rate experiences a significant increase, elevating burpees into an effective cardiovascular exercise. The simplicity of the burpee belies its effectiveness as a tool for a total body workout. It offers a fantastic means of efficiently strengthening both upper and lower body muscle groups, ensuring a thorough workout that even involves your hands.
What Are the Benefits of Burpees at the Gym?
Incorporating burpees into your workout routine comes with a long list of benefits, including:
Elevated Heart Rate
Burpees seamlessly blend cardio and strength training, offering a high-intensity workout that not only conditions muscles but also boosts your heart rate, engages your lungs, and induces a good sweat. The exercise acts as a dual test for both muscle endurance and cardiovascular stamina.
Calorie and Fat Burning
As a versatile combination of cardio and strength training, burpees are an excellent choice for those aiming to burn calories and shed fat. In just a minute, you can torch around 15 calories, contributing to long-term fat loss. The comprehensive engagement of various muscle groups intensifies the calorie burn, aiding in weight management.
Core Strengthening
Burpees effectively target your core muscles throughout the entire sequence, promoting stability and reducing the risk of injuries. If you’re looking to enhance your abdominal strength while working other muscle groups simultaneously, incorporating burpees into your routine is a strategic choice.
Enhanced Mobility, Posture, and Balance
The multifaceted nature of burpees, involving numerous muscles and a wide range of motion, leads to improved mobility, balance, and coordination. Consistent inclusion of burpees in your workout routine contributes to overall muscle and bone strength, better health, and enhanced movement capabilities.
No Equipment Necessary
A major advantage of burpees is their equipment-free nature. They can be performed anywhere, anytime, without the need for gym access or specialized fitness equipment. Whether you’re at the gym, at home, or traveling, the convenience of burpees eliminates excuses for maintaining your workout routine.
Versatility in Variation
Once you’ve mastered the classic burpee, the exercise offers a plethora of variations to cater to different fitness levels and goals. Explore options like using a BOSU ball for balance improvement, incorporating pull-ups into the routine, integrating burpees into high-intensity interval training (HIIT), or adding dumbbells for an extra challenge. Varying the intensity and pace also allows you to customize the workout to suit your preferences and needs.
Functional and Adaptable
Beyond the gym, burpees serve as a functional movement, enhancing wrist and core strength. The exercise’s versatility extends to activities like surfing or perfecting yoga poses like chaturanga. Moreover, the same movements employed in burpees can assist in getting up quickly after a fall, showcasing the adaptability and practicality of this dynamic exercise.
Proven Metabolic Benefits
According to West Point’s Colonel Nicholas Gist, burpees are a “perfect exercise.” In a 2014 study at West Point, Gist — who is in charge of the academy’s department of physical education and has a doctorate in exercise physiology — found that burpees generate the same metabolic challenges and benefits as running, biking, and other high-intensity interval training. This complex, multi-joint movement recruits a significant portion of the body’s musculature, making burpees a comprehensive and efficient exercise. The love/hate relationship with burpees stems from their deceptively simple appearance, which quickly transforms into a demanding and effective workout.
How to Do Burpees at the Gym
Here’s a step-by-step guide on how to perform a basic burpee.
Starting Position
Stand with your feet shoulder-width apart and your arms at your sides.
Squat Down
Lower your body into a squat position by bending your knees, keeping your back straight, and placing your hands on the floor in front of you.
Jump Back
Jump your feet back, landing in a plank position. Ensure that your body forms a straight line from head to heels.
Push-Up (Optional)
If you want to add an extra challenge, perform a push-up by lowering your chest to the floor while keeping your body in a straight line. This step is optional, and you can skip it if needed.
Jump Forward
Jump your feet back towards your hands, returning to the squat position.
Explosive Jump
In one powerful motion, jump up into the air, reaching your arms overhead.
Land and Repeat
Land softly on your feet and immediately go into the next repetition by moving back into the squat position.
Tips
- Keep your movements controlled and maintain proper form to reduce the risk of injury.
- Engage your core throughout the exercise to stabilize your body.
- Land softly to minimize impact on your joints.
- If you’re a beginner, you can modify the intensity by eliminating the push-up or adjusting the pace.
Remember to tailor the intensity to your fitness level and gradually increase the difficulty as you become more comfortable with the exercise.
How Often Should You Do Burpees at the Gym?
Burpees stand out as a potent, efficient, and all-encompassing bodyweight workout, delivering a myriad of health and fitness advantages. Even if you don’t engage in a complete workout each day, integrating a few burpees into your routine consistently can invigorate your body and contribute to muscle strength.
Given that burpees engage multiple muscle groups, you should allow your body adequate time for recovery between sessions. Consider starting out with three sets of 10 burpee repetitions every other day. As you progress, tailor your routine to accommodate more frequent burpees, aligning with your specific fitness objectives.
Who Should Avoid Burpees at the Gym?
While burpees can be adapted for lower impact, you should refrain from them if you have wrist or lower back discomfort, as these movements may increase stress in those areas. Additionally, individuals with shoulder, back, or knee injuries should steer clear of burpees. If any pain arises while you’re doing burpees, stop immediately and consult with a healthcare professional.
Test Your Toughness with Burpees at AFAC Gym
The humble burpee emerges as powerful full-body workout, offering a multitude of benefits for those seeking a dynamic and efficient exercise. From elevating your heart rate and burning calories to strengthening your core and improving overall mobility, burpees prove their worth as a versatile and effective addition to any fitness routine.
Whether you’re aiming for a quick energy boost, a full-body workout, or a challenging addition to your fitness regimen, burpees stand ready to deliver. Embrace the versatility, engage in gradual progress, and witness the positive transformations that this deceptively simple yet impactful exercise can bring to your health and fitness journey. So, gear up, embrace the burpee, and let its dynamic nature elevate your fitness experience to new heights.
While burpees seem elementary on the surface, you may need the help of a credentialed personal trainer to show you the ropes. If so, we hope you will contact a member of our team. AFAC gym is committed to supporting your health and wellness efforts, so you’ll see the results you’re working so hard for. That’s why we’re the best gym in Thornton, Colorado, with hundreds of 5-star reviews.
To learn more about our top-rated gym and our incredible array of strength training and cardio equipment — as well as our unique offerings and amenities like daily group classes, cryotherapy, hydro massage, and our rock climbing wall and cave — we hope you will contact us or visit for a personalized tour. Our team will be happy to help you. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.
