There are many things which come to mind when we hear the word “burpee,” including, but not restricted to: torture, pain, burning, fatigue, exhaustion, anxiety, sweat, and perhaps even tears. But, according to new research published in The Journal of Strength and Conditioning Research, it may be time refresh our relationship with the exercise that is seemingly nightmarish.
For the study, researchers requested 11 players (eight men and three girls) to finish either a four-round sprint span session (30 seconds of all-out fixed-biking sprints with four minutes of recovery), or a high-intensity interval training workout (30 seconds of “as many as you can” burpees, followed by four minutes of active recovery). Both types of work outs resulted in similar cardiovascular benefits, which means you can have a fast, powerful HIIT workout without having to depart from your living room — or invest in expensive equipment.
If you are unfamiliar with a burpee, here’s your primer: Begin standing, then squat down until your palms touch the floor. Now, jump your legs back, landing in the top of a pushup location (do a push up should you would like to kick up the intensity). Afterward, jump your feet back in, stand, and bound straight upwards. When you land, immediately go into the following repetition. Do a few in a row, and you will feel your heart racing.
Granted, burpees are not just a “fun” substitution for sprints. But, burpees are effective. And, unlike sprints on a time bike, the move includes the muscles of your upper and lower body.
In this week’s fitness tip, instructors Jessie and Ron of Trainer to Go show how to do a proper burpee, also known as a squat thrust.
With feet hip width apart bend the knees into a squatting position, placing your hands on the floor in front of you.
Hop, or for lower impact step your feet back to a plank position.
For a little more intensity, lower your body halfway for a push-up, or all the way and touch your tummy to the floor.
Hop or step your feet back in. Stand; then hop into the air with arms overhead.
Burpees are an excellent total body workout incorporating cardio and strength. Credits: Fitness tip from Trainer to Go: how to do a proper “burpee” (squat …
Burpees may be an exercise everyone loves to hate, but they are certainly effective. This move works your entire body as you jump, squat, plank, push-up, and repeat. How many burpees do you think you can do in a minute? Take our fitness challenge and see. Press play and follow along as we count down the seconds along with your reps. Credits: One-Minute Burpee Exercise | POPSUGAR Fitness
Ever do a burpee? Or 30? Ever tackled a circuit that requires, say, five rounds of 15 burpees? If so, you might want someone to blame for bringing this uniquely punishing movement into the world and to the attention of coaches, trainers, and fitness enthusiasts. So at whom can we shake our sweaty, exhausted fists?
It’s difficult to know exactly who’s responsible for today’s burpee, which is often programmed to be done in multiple hi-rep sets (though it’s fun to picture an old timey villain twisting his mustache and laughing uproariously as legions of exhausted exercisers drag themselves through each rep). We can, however, identify the one person who is most certainly not to blame for the movement as we know it today: the exercise’s inventor and namesake, Royal Huddleston Burpee.
THANKS, ROYAL H. BURPEE
Royal H. Burpee was a physiologist in New York City who invented a much milder (and less tormenting) version of the movement, intending it to be done just four times in a row as part of a fitness test. In fact, he even spoke out against his movement being done in high volumes. Although there are only two remaining copies of Burpee’s thesis, we were able to get the low down on the origins on the burpee from the granddaughter of Burpee himself—Sheryl Burpee Dluginski.
Burpee Dluginski explained that her grandfather was a “fitness fanatic before Jack Lalanne” himself. At a time when exercise science was mostly concerned with measuring the fitness of already fit people, Burpee wanted a simple way to assess the fitness of everyday folks(starting with the new members of the YMCA in the Bronx, where Burpee worked). So in 1939, when her grandfather was a Ph.D. candidate in applied physiology at Teacher’s College, Columbia University, he invented an as-yet-unnamed four-count movement that would provide a quick and accurate way to evaluate fitness. Only later would it evolve into the six-count beast we know today.
Burpee Dluginski says that the movement her grandfather invented has been known as a squat thrust, a four-count burpee, a front-leaning rest, and a military burpee over time. Credits: Where Do Burpees Come From? (Spoiler Alert: Not Hell) – Greatist
Watch this video – “How to Do a Burpee”: