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Learn the Overall Body Exercise That Will Do You Good

Exercising allows us to strengthen our bodies, activate our muscles and burn calories to lose weight and get the figure we want. In order to achieve all these results, a number of different exercises are usually needed to focus on each specific muscle group, but there is a special type of squat exercise that incorporates full fitness training! In just a few minutes a day you can get amazing results, and with the 10 benefits of this special exercise, you’ll want to try it right away.


Advantages of the Burpee:

The special squat exercise that we’ll teach you how to do later in the article does not require special equipment, only an area where you can stretch your body comfortably. The exercise, dubbed "Burpee," has a number of advantages that’ll get all couch potatoes right up.

1. Saves time

While sets of different exercises take a lot of time and require at least half an hour each day, Burpees only take a few minutes. Doing the exercise for 10 minutes a day will work out your whole body, including many muscle groups, from head to toe, thereby increasing your metabolic rate in a short time.

2. Strengthens muscles and bones

The Burpee belongs to a special group of palliative exercises that exert great force on the muscles, and immediately after the exertion, the muscles contract. What this does is "stimulate" the muscles and strengthen them, and these exercises also strengthen the bones. In a study published in 2017, it was found that palliative exercises strengthen not only the muscles but also the bones. These exercises improve the mineral content of the bones, their density, and structure, so they are an important factor in the removal of bone-thinning diseases that affect many people.


3. Increases cardio-pulmonary endurance

Although Burpees are short, they are also intense and work out the muscles, lungs, and heart in the same way as complete sets of exercises. As a result, the muscles become stronger, the pulse rises and the lungs expand and bring more air into them - which translates into increased endurance. This endurance will make you breathe better, strengthen your body, and make you feel more alert.

4. Increases muscle mass

As the years go by, the body loses muscle mass, and it happens very quickly if you don’t regularly exercise. Muscles are needed to metabolize and maintain a healthy body, so it is important to maintain normal mass at any age. The Burpee allows you to increase muscle mass and thus maintain a strong and healthy body. With your muscles strengthening, your body's metabolic rate will increase, your energy level will increase and your body will tighten and tone.


5. It's portable

Do you have a busy day ahead of you, without enough time to hit the gym? With Burpees, you can no longer use the “I don’t have time to go the gym” excuse since every place can be your own personal gym! All you need is a space big enough to stretch your body, meaning even a small office will do. This way you can cram a whole body workout into your daily routine.

6. Improves coordination

The Burpee combines push-ups, squats and high jumps, which contribute to the improvement of physical coordination. The improvement in coordination between the different organs helps a variety of actions, such as driving, and also improves various athletic skills. In addition, the improvement in balance prevents falls and stumbling as a result of instability, so that you gain many benefits in one exercise.


7. Aids in weight loss

Many people struggle with being overweight and don’t have the endurance for long exercises usually needed to shed the extra pounds. Burpees solve this problem because they strengthen muscles, increase metabolism and increase energy - three factors that together lead to weight loss.


8. Improves self-confidence

Besides improving your physical condition, Burpees can do wonders for your self-confidence. This challenging exercise is a bit difficult to do at the beginning, but as time goes by you’ll get better at it thus improving yourself and your self-esteem.


How to do Burpees

Now that you are aware of all their benefits, let's go over their execution. This excellent exercise will train the arm, shoulder, buttock, abdominal, and leg muscles so that you can enjoy a total body workout in only 10 minutes.
  • Stand up straight, then get into a squat position placing your hands on the floor in front of you.
  • Kick your feet back into a push-up position and quickly lower your chest to the floor.
  • Raise your chest, then place your feet back to the squat position as quickly as possible.
  • Immediately jump up into the air as high as you can.
  • The first few times you do this exercise, do it slowly to feel comfortable and not over-strain yourself. Over time, try it faster to get the most you can out of it. At a preliminary or advanced stage, perform the exercise for 10 minutes and stop whenever you feel you need. In the video below you can see how to do the exercise in a slow and fast way and how your body should move.
Have fun!

image source: idealme.com

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