The burpee is an exercise that works practically every muscle of your body. And it will also train your cardiovascular fitness by repeatedly bring your heart rate up and down.
The burpees are very simple and easy to learn, but they are far from being easy. This is an intense exercise that will fatigue you after just a few reps. Studies have shown that when it comes to exercise, intensity matters. The more intense the movement, the greater the post-exercise elevation in metabolism and improved cardiovascular health.
The burpee gives you a lot of bang for your buck, just doing this one exercise will strengthen your entire body and improve your heart rate and endurance, it will also strengthen the core. This will improve your performance in almost any activity you do, you'll get better at running, jumping and most sports.
Another great thing about the burpee is that it requires no equipment and can be performed anywhere, this is especially beneficial to people whose job requires sitting hunched over a desktop the whole day. Just find a couple minutes few times in your day and do some burpees. This will release your muscles and improve blood flow giving you more energy through the day.
They can be a great warm up before lifting weights, or as a part of HIIT or crossfit program.
In the plank position, hold your body straight from head to heels. Be careful not to let your back sag or you butt stick up in the air, as both can keep you from effectively working your core, and might cause lower back pain.
To make this exercise easier, you can walk your feet one by one at the bottom position instead of jumping. You can also not jump at the top, but just stand up straight and raise your arms up.