Do burpees make you stronger ? – 11 Reasons why you should do burpees every day

If you are looking for an effective way to lose weight and improve your physical health with a full-body workout as a beginner, burpees are the way to go. Even for athletes, burpees serve as a highly challenging form of exercise.

This article will act as a guide to performing burpees exercises and why they are an effective way to make you strong both physically and mentally.

What are burpees?

Burpees are a very effective and powerful yet convenient form of exercise that you can do anywhere at any time. They are a combination of strength and cardiovascular conditioning that employs your body weight for resistance.

The origin of burpees

Burpees were first introduced by a physiologist known as Royal Huddleston Burpee. It was considered an effective way to assess the stamina and coordination of someone with their ability to perform burpees.

They were found to be so effective that they became a part of the requirement to recruit soldiers in the US army. The physical capability of soldiers was tested depending on the number of burpees they could perform in 20 seconds.

How to perform burpees step-by-step

A burpee, also known as a squat thrust, is a four-step exercise that consists of the following steps.

  1. Sit in a squat position with your hands on the ground.
  2. Get into a plank position by kicking your feet backwards and keeping your arms extended. This step is called a thrust.
  3. Get back into the squat sitting position.
  4. Stand up from the ground and leap into the air.

These four-step constitute a burpee, although the original form of burpee does not include a jump. Another variant of a burpee may also have a push-up when in the plank position.

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What muscles do burpees target?

Burpees are considered a full-body workout because they target multiple muscle groups in a single exercise. If you want to skip time-consuming workouts separately for different muscles, burpees are the best option.

Burpees are callisthenics exercises that use your body weight as resistance. They work muscles from both your upper and lower body, including the following.

  • Arms
  • Legs
  • Shoulders
  • Glutes
  • Hips
  • Buttocks
  • Chest
  • Abdomen

Ways in which burpees make you stronger

Burpees being a bodyweight exercise, make you more robust over time. Here are seven ways in which burpees work effectively to make you stronger.

1.    Strengthen your core

Burpees engage your core very effectively from beginning to the end of exercise and make it stronger. The strength of the core is significant for overall health and stability.

Also, if you are looking for an effective way of building your abs, you can add burpees to your daily drills.

2.    Build multiple muscles

As we already know, burpees can target multiple muscles in a single exercise; they are fantastic to build your upper and lower body power. Burpees offer strength training that you can perform without any equipment or gym because they use your body weight to provide resistance.

3.    Activate explosive power in muscles

Fast-twitch muscle fibres in your body are responsible for producing short bursts of explosive power in your muscles. Burpees activate these fast-twitch muscles and, in turn, increase the strength and ability of your muscles, especially in the legs for running and sprinting.

4.    Good for the heart

Apart from being a form of strength training, burpees are a form of cardiovascular exercise. They can increase the stamina and health of your heart in the same way as jumping jacks.

You may catch yourself getting out of breath, but they can prevent heart problems and heart disease by increasing the stamina of your heart and lungs.

5.    Improve endurance

For athletes who seek to gain more endurance from their workouts, burpees are the best option. The high level of physical activity in doing burpees can significantly increase your lung capacity.

Therefore, you can train your body to get more oxygen from the air, and you do not get worn out or fatigued easily. That is why strength trainers, athletes, and runners make burpees a vital part of their training regimes.

6.    Increase flexibility

Burpees include quick changes in posture and engage your whole body in the process. Due to the leg thrust and squatting motions involved in the exercise, you will observe a pronounced increase in your body’s flexibility.

Burpees, if done regularly, will keep getting more accessible because of their ability to make the flexion and thrusting motions easy for you. Flexibility, in general, is a unique benefit for athletics and also for everyday life activities.

7.    Offer fast results

Burpees being a very physically demanding exercise, offer a lot of resistance. They are a much quicker way to gain strength, lose weight and tone your body. They offer much faster results than other forms of cardiovascular exercise to get your body in shape.

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 Other prominent benefits of burpees exercise

Apart from being a strength-building exercise, burpees are also a great form of cardio. Here are some of the other benefits that burpees offer in this regard.

1.    Burn fat

Burpees can burn plenty of fats in a short time. They work several muscles consecutively and thus burn lots of calories and, in turn, lots of fat.

Thus if you want to tone your body and make it leaner, burpees will do the trick. They can help you lose weight if done with consistency and increased reps with time.

2.    Health benefits

According to studies, burpees are a vigorous form of exercise that can lead to a longer, healthier life. They can offer the following essential health benefits for a person who makes a routine of performing burpees.

  • Prevent an increase in blood pressure (hypertension).
  • Improve the health and capacity of the lungs.
  • Improve heart health and prevent diabetes.
  • Promote blood circulation.
  • Regulate the levels of cholesterol.
  • Improve brain function.

3.    Require no equipment

A considerable benefit of this exercise is that you can efficiently perform it in your home or any small space, and you do not need to go to the gym. You do not even need any weights or other safety equipment, and you can easily enjoy the benefits of burpees every day in your busy routine.

4.    Easy to master

Burpees may look hard, but it is straightforward to perform burpees for beginners. You can start from less and keep adding more reps to your regime for increased resistance. The world record holder Craig Peters followed the same rule by starting from just one burpee a day and keep adding one on each successive day.

The Bottom Line

Burpees are a simple yet powerful exercise that can offer you tons of benefits regarding your health and maintaining your body fitness. Even if you do not follow a complete workout regime, a few sets of burpees every day can help you boost your energy and keep you strong.


1.     Can burpees replace strength training?

Although burpees can improve strength, they cannot replace strength training as your body can get used to the workout. To increase levels of resistance, however, you can add weights to the exercise.

2.     How many sets of burpees should I do?

It depends on whether you are doing multiple sets or just one set. For multiple sets, it is preferable to perform 10-15 reps in each set and take intervals of rest in between.

3. Do burpees have any disadvantages?

As for any other exercise, there are both advantages and disadvantages of burpees. If you do not position yourself correctly or push too hard, you can risk getting injured.

4.     Can you build abs with burpees?

Yes, burpees engage the core and can help you build abs with increased levels of resistance and consistency.

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