The Burpee or as you may remember it from high school the Squat Thrust in my opinion might be the best all around bodyweight conditioning and fat burning exercise there is. But as good of an exercise as the burpee is there are ways to up the ante (and conditioning and fat burning effects).
In case you are not familiar with the Burpee here is how you do the basic 6 – count Burpee.
From the standing position:
1) Perform a full, ass-to-the-floor SQUAT w/ arms between the knees, palms and heels flat
2) JUMP back to an upper Push-Up positon, arms straight, abs and core engaged
3) LOWER down smoothly until the sternum grazes the floor between the hands
4) PUSH back up into the plank position, with arms locked, abs and core tight, elbows tucked into the ribs
5) JUMP back to a full Squat, butt to the floor, knees completely bent w/ knee caps tracked over toes, arms between knees and heels flat
6) from the low Squat, explode and LEAP high into the air, landing softly upon the feet
Immediately go into the next rep.
When performed like this, the 6-Count Burpee will increase mobility in the hips and work the abs and hip flexors extremely hard. Thanks to Steve Maxwell for the instruction and video.
Now let’s up the intensity and fat burning with some Burpee variations. These variations include the use of a barbell and a medicine ball.
Those are some serious fat burning exercises give them a try. But go slow and light to start with. I would like to thank Scott Bird of Straight to the Bar for this video.
Till next time.
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