If you're looking for an efficient, full-body workout that can be done anywhere, the burpee with push up is a great exercise to add to your routine. Not only does it work multiple muscle groups, but it also gets your heart rate up for a cardio boost.
What is a Burpee With Push Up?
A burpee with push up is a compound exercise that combines a squat, push up, and jump. To perform the exercise:
- Start in a standing position with your feet shoulder-width apart.
- Lower into a squat, placing your hands on the ground in front of you.
- Jump your feet back, landing in a plank position.
- Do a push up, lowering your body to the ground and then pushing back up.
- Jump your feet forward, returning to the squat position.
- Jump up, reaching your arms overhead.
That's one rep. Repeat for 10-15 reps or as many as you can in 30-60 seconds.
What Muscles Does it Work?
The burpee with push up is a full-body exercise that works multiple muscle groups, including:
- Chest
- Arms (triceps and biceps)
- Shoulders
- Back (lats)
- Core (abs and lower back)
- Legs (quads, hamstrings, and calves)
By engaging so many muscle groups at once, the burpee with push up can help you burn more calories and tone your entire body.
Benefits of Burpee With Push Up
The burpee with push up is a challenging exercise, but it offers many benefits, including:
- Improved cardiovascular endurance
- Increased strength and muscle tone
- Boosted metabolism for fat burning
- Increased agility and coordination
- Convenience (can be done anywhere without equipment)
Plus, the burpee with push up can be modified to suit your fitness level. For example, you can do a modified push up on your knees or skip the jump at the end.
Tips for Performing Burpee With Push Up
To get the most out of your burpee with push up, keep these tips in mind:
- Engage your core throughout the exercise to protect your lower back.
- Keep your elbows close to your body during the push up to target your triceps.
- Land softly when jumping back and forward to avoid joint pain.
- Use your arms to help propel you up during the jump at the end.
- Start with a few reps and gradually increase the number as you build endurance.
Conclusion
The burpee with push up is a challenging but effective exercise that can help you burn calories, build strength, and tone your entire body. By adding this exercise to your routine, you can get a full-body workout in just a few minutes, without any equipment. Give it a try and see how it can transform your fitness routine!