Burpees For Weight Loss: Burpees For Fat Burning

Burpees are a super popular bodyweight exercise. While doing them can be a little tricky and even tiring, experts advice them to be added to any workout routine. Why? Because they are wonderful for weight loss! Burpees are one of the most effective variations of HIIT workout routines. Still, many people also add them to their regular workouts for cardio, either combined with weight training or other cardio-boosting exercises.

Burpees are bodyweight exercises that burn lots of calories, help with fat loss, and even build muscles! Some may feel that burpees for weight loss are overrated, but once you start doing them, they will show you why they are so great! Besides, you can do burpees anywhere and anytime because you are not dependent on any equipment or weights, yet you work so many muscles.

This blog takes a closer look at how many calories you burn doing burpees for weight, how to do them, and various forms of burpees.

How Many Burpees Should I Do A Day To Lose Weight?
5 Burpees Variations & How To Do Them
Do Burpees Burn Belly Fat?
Expert’s Advice
The Final Say
FAQs
References

How Many Burpees Should I Do A Day To Lose Weight?

A burpee is a callisthenics exercise, meaning they do not require any other equipment to perform, and they work your muscles using your own body weight. Burpees combine three simple movements that target different muscle groups:

Squat Position (Quadriceps, glutes, hamstrings)
Push-up Phase (Core, chest, shoulders, triceps)
Jump and Stand (Calves, hip flexors, cardiovascular system)

Experts recommend performing three to five sets of 10-15 repetitions at a moderate pace once you become familiar with the movement. As you become stronger and more comfortable with the exercise, you can increase the number of repetitions and intensity and even try other variations we have listed below. If 10-15 reps become easy, aim for 20-25 reps for four sets, then 25-30.

Due to the various muscle groups targeted while doing burpees, it can also be classified as a compound movement exercise. However, this exercise may be advanced for beginners, so it is important to maintain proper form and learn the proper movements to avoid injury.

The number of burpees you should do for weight loss will vary depending on your fitness level. If you've never done a burpee before and are at a beginner level of fitness, then you may just start with just one at a time. Then, asses how well you're doing and, keeping your form in check, do more reps. You should aim for doing burpees at least 3-4 times a week if your goal is to lose weight, and if you do other forms of exercise, you should include burpees into your routine at least once or twice per week.

Practicing burpees at this level can help improve muscle strength, muscle building, endurance, and agility. Additionally, doing burpees regularly can help increase your heart rate, develop better coordination, lose weight, and improve balance.

Also Read: Does Fasting Help In Weight Loss? Know The Weight Loss Fasting Tips And Types

5 Burpees Variations & How To Do Them

5 Burpees Variations & How To Do Them.jpg

We've already established that burpees are a great exercise option for anyone who is exercising to lose weight, but you can take it a step further and add its variations to your routine. Here's how to do different forms of burpees safely:

1. Push-Up Burpees

1. Stand up, extend both arms overhead and then lower into a squat as low as possible.

2. Get your hands on the floor and kick your legs behind you, getting into the top push-up position. Your arms should be shoulder-width apart.

3. Do a push-up in this position.

4. Jump your legs back into a squat and push your legs into an explosive jump with both arms straight overhead.

This is the most common variation of burpees. However, this can be quite difficult for someone new to this exercise. To begin, you can skip the push-up if you're unable to do it and follow the rest of the steps.

2. Burpees Pull-up

1. Begin in a standing position by extending both arms overhead, then lower into a squat as low as possible.

2. Get your hands on the floor and kick your legs behind you, getting into the top push-up position. Your arms should be shoulder-width apart.

3. Do push-ups in this position.

4. Jump your legs back into a squat and push your legs into an explosive jump with both arms straight overhead.

5. Hold the bar overhead and do a pull-up.

3. The Reverse Burpees

1. Begin in a position with knees bent, chest up and eyes facing forward.

2. Lower your butt to the ground and let yourself fall backwards onto the ground.

3. Pull your knees to your chest while pressing the back of your shoulders into the ground.

4. Quickly shoot both knees forward, push both feet into the ground, and stand up.

5. Jump explosively, then softly land back down.

4. The Ball Slam Burpee

1. Stand up straight and hold a medicine ball with both hands.

2. Stand on your tiptoes and put the ball over your head, then slam it into the ground for a burpee.

3. When you jump up, pick up the ball, raise it above your head and repeat the movement.

5. Kettlebell Deadlift Burpee

1. Stand between two kettlebells.

2. When you drop into a burpee, use the handles of the kettlebells, almost like dumbbells and hold them as you jump.

3. Grip the kettlebells tightly while strengthening your core and deadlift with the kettlebells in front of your body.

Also Read: Unlock The Best Exercises For Losing Weight Quickly And A 7-Day Workout Plan!

Do Burpees Burn Belly Fat?

Yes, burpees can help you burn belly fat faster than any other exercise if done regularly, along with a healthy diet and a calorie deficit.

Burpees are excellent fat-burning exercises that not only help you lose weight and burn fat but also help build strong muscles and develop a healthier and stronger cardiovascular system. Because they target the core, they help build stronger abdominal muscles and burn extra belly fat. However, it is important to remember that spot reduction of fat is not possible, and you will have to reduce your overall body fat in order to see real difference in your belly fat.

One study showed that burpees, due to their explosive nature, can help burn belly fat more effectively than any other traditional aerobic exercise. Another study from the American College of Sports Medicine found that ten quick repetitions of burpees are just as effective as a 30-second full-body sprint.

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Expert’s Advice

Burpees for weight loss are the best full body high intensity exercise. It is a complete workout in itself that will not only help you burn fat but also tone muscles. Before you jump into a HIIT routine, however, make sure you have the energy to see it through by taking the right pre-workout meal and stay hydrated throughout.

Health Expert
Lavina Chauhan

The Final Say

Burpees are an excellent callisthenics exercise that burns anywhere from 8 to 15 calories per minute. Burpees are a powerful, effective, and complex bodyweight exercise that provides numerous benefits. Even if you don't exercise all day every day, doing a few burpees regularly will energise your body and keep your muscles strong. If you are new to training or have never done it before, it is important to learn proper form to avoid injury.

FAQs

1. Are burpees good for weight loss?

Yes, burpees are great for weight loss! This exercise is popular for its ability to help burn fat in a short amount of time. However, for effective weight loss, combine burpees with a diet full of healthy foods and follow a calorie deficit diet.

2. How many burpees a day to lose weight?

This depends on how much you feel able to do without overexerting yourself. Some people prefer to incorporate burpees into their daily exercise routine, while others may incorporate them into one or two workouts per week.

3. How many calories do 50 burpees burn?

Performing 50 burpees can burn approximately 20 to 25 calories, depending on your weight and the intensity of the exercise. Generally, burpees burn about 10 to 15 calories per minute, so the total can vary based on how quickly you complete them.

4. Do burpees burn leg fat?

Yes, burpees can help burn fat in the legs as they engage multiple muscle groups, including the quads, hamstrings, and glutes. This full-body exercise not only helps reduce overall body fat but also strengthens and tones the leg muscles.

5. How to do burpees for weight loss?

To do burpees for weight loss, start from a standing position, drop into a squat with your hands on the ground, kick your feet back into a push-up position, perform a push-up, return to the squat position, and jump up explosively. Repeat this sequence for a set time or number of repetitions to maximise calorie burn.

6. What are the benefits of burpees for weight loss?

Burpees provide numerous benefits for weight loss as they combine cardio and strength training, increasing heart rate and calorie expenditure. This high-intensity exercise also boosts metabolism and helps build muscle, which can lead to more effective fat loss over time.

References

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Burpees For Weight Loss: 5 Burpees Variations For Fat Burning And Inch Loss

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