"A burpee can burn on average of eight to 14 calories per burpee, so it's a great exercise if you need maximum effort in minimum time," explains Real Results Fitness Houston Trainer Alison Lackey.
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To do a traditional burpee, stand with your feet hip-width apart. Then, squat, put your hands on the floor in push-up position in front of you, jump your feet back, hold the plank, jump the feet back in, and then stand up into a squat position and jump.
Lackey says though, we can take the traditional burpee up a notch by adding a push up at the bottom. This will work the plank more and incorporate the upper body.
To add more intensity and more of a challenge, grab ten pound dumbbells. Do the traditional burpee, but when you go down into a plank position, position the dumbbells at an angle towards you.
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Next, try traveling burpees. Do a traditional burpee with a push up, and when you come back up, do a broad jump, jumping forward. Then, go into the next burpee.
Finally, try a burpee with mountain climbers to really boost your cardio. Do a burpee, but this time, when you're in the plank position, do ten seconds of mountain climbers by driving your knees up to chest at a fast pace.
The burpee requires no equipment, and if you're short on time, this is the perfect exercise to get the body moving and energy levels boosting!