That’s why you should practice this fitness exercise every day

Fitness exercise
You can expect these effects if you practice burpees regularly

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They are among the most effective full-body exercises and get us in shape quickly: These effects can be achieved if you incorporate burpees into your daily fitness program.

Push-ups, squats and stretch jumps in one exercise, that’s the burpee – which is why it’s also called push-up stretch jump in German. Strictly speaking, it is not just one Fitness exercise, but about the combination of three different ones. And that’s exactly why burpees are so effective, our endurance, our heart and a variety of muscles get their money’s worth. It’s not without reason that the burpee is found in almost every HIIT workout (high-intensity interval training). These are the benefits if we do the exercise regularly.

This is what happens to your body when you practice burpees every day

1. Heart health

Burpees strengthen our hearts. If we practice them regularly, it can reduce our risk of cardiovascular disease and diabetes. One study was even able to find that practicing can lower blood pressure.

2. Endurance

We also train our lungs intensively with cardio exercises such as the push-up jump. In this way we increase our endurance and become fitter overall.

3. Fat burning

When we do demanding high-intensity exercises like burpees, we burn a lot of calories and ultimately fat. The so-called afterburn effect is particularly helpful to us: Hours after training, we burn during the regeneration phase – even up to a further 20 percent.

4. Muscles

Burpees are practically a full-body workout. When we take individual steps, we activate almost all of the large muscles in our body: in the buttocks, in the legs, in the hips, in the stomach, in the chest, in the arms and in the shoulders.

Instructions: How to practice burpees correctly

Illustration instructions for burpees: How to practice burpees correctly

Burpees are a highly effective full-body exercise – here’s how to do them correctly.

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  1. From a standing position, come into a squat by bending your knees. Keep your legs shoulder-width apart and your back straight.
  2. Now bring your hands flat on the floor.
  3. Next, jump into a plank with your feet back – your body forming a straight line.
  4. Do a push-up. If you still don’t have the strength to do the full exercise, simply get on your knees to do the push-up.
  5. Then jump your feet back into a squat position.
  6. Stand up from the squat and stretch your arms up.
  7. Jump briefly into the air and crouch straight back down as soon as you land. Now you practice the burpee again.

Beginner variations of the push-up stretch jump

The easiest option: half burpee without jumping

Here, you rise from a squatting position with one foot at a time back into plank instead of jumping. You also climb forward again one after the other and come from a squatting position to a standing position before you start again.

Slightly more difficult: half burpee with jump

In this variant you leave out the push-up. You squat down, put your hands on the floor and jump backwards into the plank. Then you jump forward again, stand up and practice the whole thing again.

Tips for Practicing Burpees: This is important

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