Plenty of non-scientists sing the praises of the burpee, a quick-flowing combo move that first turned up in army fitness tests in the 1940s. But there aren’t many studies comparing it to other types of high-intensity training.
by adding a Superman leap to it. And while that could make it more attractive to fitness geeks, it also leads to a scattershot of outcomes.
Regardless, Bingley is a big proponent of the exercise. “If you do burpees over and over again, it’s going to improve your mobility, flexibility, cardiac health, and upper- and lower-body strength,” he says. “And that’s with minimal equipment, space, and instruction.” But what makes them so excruciatingly effective? Bingley’s been chasing that question for four years now.
For those who want to try the burpee life but don’t know where to start, Akande recommends working on your push-ups first. Practice going through the motion with your hands against an elevated surface like a wall, desk, or ottoman, keeping the elbows tucked in and the glutes and core held taut. Then try a modified version on your knees, holding your entire body in line and your center of gravity in check. Make adjustments every time you do a rep to increase efficiency and avoid injury.
Meanwhile, for those who want to feel the full burpee burn, Bingley suggests sticking to the original push-up version . “When you go from an upright jump to a horizontal plank and push-up, the change in position and pressure causes your body to pump more blood. Even if you do it slow and controlled, you’ll get a challenging workout.” Just make sure to kick the feet back after the hands are set for the plank—otherwise, Bingley says, there will be less gain and more pain.
Whatever pro athletes and trainers think of the move, Bingley still stands by it, both as a trainer and a scientist. “It’s like pushing shit up a hill, trying to get academics excited about studying burpees,” he says. “But we need to learn more about isometric variables, like arm and torso length, and build a better profile of this exercise that’s captured the world. Even my mom knows what a burpee is. That’s crazy.
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