Burpee (exercise)

Marines do burpees aboard USS San Antonio in 2016

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Demonstration of a burpee

Variant of a burpee that includes a

Burpee is a physical exercise that involves a combination of movements including a squat, a push-up, and a jump. It is named after American physiologist Royal H. Burpee, who developed the exercise as part of his PhD thesis in the 1930s as a quick and simple way to assess fitness. The burpee is widely used in strength training and aerobic exercise programs and is known for its effectiveness in building strength, endurance, and anaerobic conditioning.

Description

A standard burpee is performed in a series of steps from a standing position:

1. Begin in a standing position.
2. Move into a squat position with your hands on the ground. (squat)
3. Kick your feet back into a plank position, while keeping your arms extended. (push-up position)
4. Immediately return your feet to the squat position.
5. Stand up from the squat position and jump into the air, extending your arms overhead. (jump)

Advanced variations of the burpee may include adding a push-up at the plank position or including a tuck jump instead of a regular jump at the end.

Benefits

The burpee is a full-body exercise that targets multiple muscle groups, including the chest, arms, quads, glutes, hamstrings, and abs. It is highly effective for building cardiovascular fitness, muscle strength, and endurance. Additionally, burpees can be performed anywhere without the need for equipment, making them a versatile exercise for all fitness levels.

Variations

Several variations of the burpee exist to increase or decrease the difficulty level or to focus on different muscle groups. Some common variations include:

• Burpee push-up: Includes a push-up at the plank position.
• Burpee pull-up: After the jump, perform a pull-up if a pull-up bar is available.
• Box-jump burpee: Instead of a vertical jump, jump onto a box or elevated surface.
• One-legged burpee: Perform the entire sequence on one leg to increase the challenge and focus on balance.

In Popular Culture

Burpees have gained popularity in various fitness programs, including CrossFit, HIIT (High-Intensity Interval Training), and military training programs. They are also commonly used in fitness challenges and competitions.

See Also

• Physical fitness
• Aerobic exercise
• Strength training
• High-intensity interval training

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