A psychologist named Royal Burpee in the 1930s first developed burpees. He wanted to develop a fitness assessment tool for gauging a person’s physical fitness.
It later became popular during the Second World War where the American army adopted the tool as a physical fitness assessment tool for recruits.
Burpees are full body workouts under a functional fitness that involve squats, planks, and jumps mashed together and performed repeatedly and quickly.
They are tough and intense, which is why they’re not as popular as other exercises and why they’re one of the most feared exercises.
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They work with nearly every single muscle in your body, burning calories and fats at a swift pace. Muscles targeted by Burpees include hamstrings, quads, calves, glutes, shoulders, chest.
There are different variations of burpees that you are probably familiar with.
They include the standard burpee, push-up burpee, star jump burpee, superman burpee, side burpee, mountain climber Tuck Jump burpee, and Box Burpee, name a few.
It is for this reason that it has been gaining popularity in the field of Fitness. People seeking fast weight loss have begun participating in the 100 Burpees A Day Challenge for 30 days.
The challenge involves dividing the Burpees into sets with breaks in between.
HOW MANY CALORIES DO 100 BURPEES BURN?
The number of calories burnt depends on many factors: the number of burpees you do, your speed, number of sets you complete.
It also depends on your consistency, how far you are willing to push yourself, the technique and variations you decide to adopt.
Diet also determines many calories you lose.
According to the Fitness Blender: a workout program, burpees burn 8-14 calories per minute. This means you will be losing 240- 320 calories a day if you do them for 30 minutes.
WHY ARE BURPEES SO HARD?
Burpees, according to Rachel Straub: co-author of Weight Training Without Injury, are tough because they target both the upper and lower cores of the entire body.
Think of it like this: squats, boards, and jumps are difficult exercises when done independently. Now imagine mashing them together and having to do it quickly and repeatedly.
Burpees are also mentally challenging. They require endurance and discipline to be completed.
The technique you use could also be wrong, making it seem a lot more difficult than it already is. The cardio aspect is also a challenge to most people.
BENEFITS OF DOING 100 BURPEES A DAY
Here are some benefits of doing 100 burpees a day:
1. IT IS AN EFFECTIVE WAY OF BURNING FAT
Studies have shown that high-intensity training exercises such as burpees are an effective way of burning fat, especially in the abdomen.
Studies have also shown that these exercises also burn up to fifty percent more fat than strength training.
They have also been known to accelerate metabolism, so more calories are burned during the process.
2. IT BOOSTS CARDIO FITNESS
Burpees are part of a high-intensity training exercise, which requires high oxygen consumption. It drives up your heart rate hence boosting cardiac performance.
Your heart and lungs, therefore, work better to supply oxygen to the muscles. This provides you with several health benefits, including reduced risk for heart disease.
Studies also show that those with cardiovascular fitness have a lower risk of developing coronary heart disease.
Other cardio fitness benefits include improving brain function, lowering blood pressure, improved blood flow, lowered risk of diabetes, and improved cholesterol levels.
Burpees are also responsible for strengthening the heart and lungs.
3. BUILDS STRENGTH
Burpees work the most number of muscles at once. After a few hundred of these, you will feel your muscles burning. This means that burpees slowly build strength in the muscles.
4. IT BRINGS ABOUT FUNCTIONAL FITNESS
It helps with fat loss and strength building. It also helps you perform better when it comes to daily living activities.
This includes walking to the market to get groceries or using the stairs in your building instead of the lift.
Burpees build endurance, so your mind and body are accustomed to being functional at all times.
5. IT IS CHEAP
You do not need a gym membership for this one, and the results are just as good or even better. It is convenient as well, as it can be done from the comfort of your home.
No equipment is required.
6. YOU CAN ADD THEM TO ALMOST ANY WORKOUT
Since burpees are fast-paced and vigorous, you can incorporate 100 burpees a day in your daily work out and do different variations for better results.
7. WORKS A RANGE OF MUSCLES.
Burpees will work your hamstrings, glutes, quads, shoulders without you having to lift weights. It targets the large muscles in your body, and all these mentioned above are worked on with a single burpee. It will even build your abs!
8. TIME SAVER
With burpees, you can get your heart rate up within a short period, especially when you are looking to get some quick exercises in because you are short on time.
They are also done with the speed with very short breaks hence saving on time.
9. DECREASES YOUR RISK OF EARLY DEATH.
Recent studies have shown that partaking in vigorous exercises like the 100 burpees a day challenge will significantly reduce your early death risk.
It eliminates the risks of developing chronic illnesses like chronic heart failure and diabetes.
10. BUILDS YOUR ENDURANCE.
Burpees improve cardiovascular performance and build mental and physical strength in readiness for a stressful experience such as running a marathon or even hiking.
The benefits of doing 100 burpees a day are worth the effort it takes to do them. Start easy and remain consistent. Pair these with a great diet and our fat-blasting home workouts sequence.