Burpees is considered a deadly exercise, but at the same time it gives deadly effects: flat stomach, strong arms, slender thighs, firm buttocks. In addition, it is an excellent cardio training, which allows you to burn approx. 100 calories in 10 minutes. The only condition for achieving such spectacular effects is systematic work and careful attention to the exercise technique.

Exercisingburpeesyou can count on versatileeffects : starting from strengthening and slimming all parts of the body, including thighs, buttocks, arms, abdomen and back, by losing significant amounts of calories, ending up in improving overall endurance and strength. Despite their high efficiency, burpees are very easy to learn - they consist of exercises that everyone knows from school: squat, plank, push-up and jump. Another advantage of burpees is that you can make them anywhere, at any time of the day, and you don't need any extra equipment for that.

For best results, exercise every day increasing the number of repetitions by 2-3 each time. You can create your own training plan or take up the 30-day challenge - then you strictly stick to the monthly plan with a certain number of burpees for each day.

1. Burpees Effects: Fast Fat Burning

Burpees combine the features of strength training and cardio training, which means that they stimulate the body to burn fat more effectively than strength and conditioning exercises performed separately. In 10 minutes of burpees exercise, you can burn about 100 calories, which is better than 10 minutes of jogging or cycling.

2. Burpees effects: boost your metabolism

The10 burpees fast repetitions allow for the same metabolic boost as a 30-second sprint. Metabolism accelerates the fat burning process, which takes place not only during exercise, but also for several to several hours after training. This is because tired muscles draw their energy for regeneration from stored fat stores. As a result, you lose weight while relaxing on the couch, watching TV, and even sleeping!

3. Burpees Effects: Hard, Flat Belly

Abdominal muscles work intensively during burpees, especially when plankingand push-ups. To further increase the effects of their work, try to maintain constant abdominal tension throughout the exercise, without relaxing your muscles even for a moment. Such a technique will allow you to not only sculpt this part of the body, but also lose a few centimeters around the waist after a few weeks of regular training.

4. Burpees effects: strong arms

Burpees perfectly shape the muscles of the hands. After a month of daily training, you will notice a slight scratching of the biceps and firming of the skin around the arms. You will also gain strength in your hands. If you want to deepen these effects, practice burpees with additional weights such as dumbbells.

5. Burpees Effects: Slender Legs

Burpees require constant muscle tension in the legs - both squats, planks, push-ups and jumps activate this part of the body very strongly. Thanks to them, you will slim and firm your thighs and give your calves a nice shape.

6. Burpees effects: firm buttocks

A springy, firm bum is another effect that burpees can give you. During these exercises, the gluteal muscles work practically all the time. To further increase the share of the buttocks in the exercise, tighten them tighter when jumping and do not relax for a moment.

7. Burpees Effects: Iron Stamina

Anyone who has ever done at least one burpee knows perfectly well that during this exercise, the heart rate jumps up instantly. A few repetitions are enough for the heart to beat at full speed. However, this is not a disadvantage of this exercise, but one of its main advantages. Extreme exercise strengthens the heart, improves the functioning of the circulatory system and allows oxygen to be transported more efficiently to all tissues. Thanks to this, we feel less tired and we have more energy.

8. Burpees Effects: Strong Straight Back

Burpees is an exercise that activates the deep muscles that are responsible for maintaining the correct posture. In addition, it strengthens the entire corset of paraspinal muscles, which determine the condition of our spine.

9. Burpees Effects: Strength and Endurance

The need to quickly change the position from vertical to horizontal requires a lot of effort from the body. Although less athletic people may feel tired after three or four burpees, you should not give up, because the body gradually gets used to more and more loads. Thanks to this, we increase our overall strength and endurance.

10. Burpees effects: agility and better motor coordination

Burpees is actually a sequence of several consecutive movements performed alternately in different planes (squat, i.e. vertical movement, plank - horizontal movement, push-up - movementvertically, etc.). In order to perform each element of the exercise correctly, you need to synchronize the work of different parts of the body and constantly take care of maintaining balance. This improves coordination, agility and balance.

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