Weight Loss

5 Burpee Variations for Weight Loss at Home

Burpees may not be as popular as push-ups, but they effectively work all the major muscles in your body. They are great exercise regimes for burning fat and losing weight fast at home.

Burpees are multi-part intensive fitness exercises that give you results as fast as possible.

They target all the muscle groups in your body, including the back, chest, abs, shoulder, triceps, and thigh muscles.

Hence, they are best for building strength, improving cardio fitness, and burning calories.

If you’re new to burpee, here is what burpees can help you achieve

Burpees are calisthenics exercises that give you full-body toning by using your body weight as resistance. Thus, regular burpee exercises increase your body endurance and build up your muscle strength.
Burn more calories within the shortest possible time. Doing burpee non-stop for a minute can burn as much as 10 to 15 calories per minute, depending on your weight.
Burpees burn fat. Burpees are also high-intensity interval training that has been proven to be effective at burning stomach and abdominal fats.
Burpees help you achieve cardio objectives like a stronger heart, improved blood flow, reduced risk of terminal diseases, lowered blood pressure, improved brain functioning, and reduced blood cholesterol levels.
Strengthen the core muscles in your body. Burpee exercises work your legs, hips, buttocks, abs, arms, chest, and shoulder muscles, building strength in these muscles.
Burpee gives you better body co-ordination by improving brain function and muscle co-ordination.

Doing the Basic Burpee Involves the Following Steps

Get into a squat position with your palm facing downward
take a jump back, bringing your body to a push-up position
Do a push-up
Jump back into a squat position
From the squat position, jump high, and then back to squat position
Repeat multiple times, or perform at a regular interval as a high-intensity exercise.

Rather than boring you out with the same basic burpee, you can practice several burpee variations to spice up your exercise regime.

Below are some popular burpee variations that can help you achieve fast weight loss at home.

Five Burpee Variations for Weight Loss At Home

1. Box Jump Burpee

You will need a box for this burpee variation.

Stand upright in front of the box,
Spread your feet hip-wide, and jump onto the box, landing on it with both feet, with your knees slightly bent
Stand fully on the box, extend your knees and flex your glutes
Step down from the box backward, left foot first, then right
Get into a squat position with your hands on the floor, palm facing down
take a jump back, bringing your body to a push-up position
Do a push-up
Jump back into a squat position
Jump straight up and repeat, starting with a jump on the box.

2. Decline Burpee

You will need a box for this type of burpee, which targets the quad and other muscles in the body.

Get into a squat position with your palm facing downward
take a jump back, bringing your body to a push-up position
Do a push-up
Jump back onto the box in a squat position with your hands on the ground
Do a decline push-up
Do a cat jump while your hands are on the ground supporting your body to bring your feet in-between your hands in a squat position.
From the squat position, jump high, and repeat as many times as possible.

3. Pull Up Burpee

You will need a pull-up bar for this type of burpee.

Get into a squat position with your palm facing downward
take a jump back, bringing your body to a push-up position
Do a push-up
Jump back into a squat position
From the squat position, jump high and grab the pull-up bar with both hands.
Do a pull-up, pulling up as much of your weight as possible, or pull yourself up until your chest touches the pull-up bar.
Repeat the whole process as much as you can.

4. Reverse Burpee

The reverse burpee focuses more on your abs, although being a burpee variation means other muscle groups in your body benefit also.

Stand straight with your arms raised above your head
Bend your knees and in a reverse and controlled motion,
Lower your butt to touch the floor
Roll on your back, drawing your knees towards your face
Kick forward, forcing yourself back on your feet without using your hand as support
Take a jump as high as you can
Repeat the whole steps as much as your can

5. Frog Leap Burpee

This burpee variation adds a frog leap to give your thigh extra toning. However, you will need more space for this type of burpee.

Get into a squat position with your palm facing downward
take a jump back, bringing your body to a push-up position
Do a push-up
Jump back into a squat position
From the squat position, do a frog leap
Repeat the whole burpee steps as much as you can, each ending with a frog leap.

Safety Measures to Observe When Doing Burpees

Start slowly, and do not rush the steps to avoid muscle straining
If you’re a newbie, you should start with a few reps, usually ten or less, before pausing and gradually improve the number of reps.
Since you will need to drop on your hands several times (depending on the burpee variation) before the push-up part, which can put additional stress on your shoulders and wrists. Therefore, you should be careful not to strain your wrist during burpee landings.
Make sure you master the basic burpee before adding variations that involve adding weights, extra jumps, push-ups, etc.
If you have a health risk, you can talk to your healthcare provider for safer burpee variations.
If you’re new to burpees and not sure how to do a burpee, you can seek guidance from a certified trainer.

Conclusion

The five burpee weight loss variations for weight loss at home are great ways to burn fats, tone muscles, relieve stress, and improve your overall health conditions, as outlined in this article.

What makes burpees highly effective is also what makes it a very stressful exercise.

Therefore, you will need more willpower, determination, and commitment to keep going at it, not forgetting that you will need to do burpees at least thrice weekly to achieve full results within a reasonable timeframe.

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