5 Burpee Exercises To Help You Lose Weight Quickly

Burpee workouts are fun and can take your workout routine to the next level. If you’re someone who want to slim down fast, then burpees are for you. You can find burpees in practically every workout, from high-intensity interval training sessions to boot camps. They’re one of those HIIT workouts that you’ll love to avoid. But, if you start loving them, you’ll enjoy many body-toning benefits.

# Bench Burpee

The bench press has always been recognized to be the staple of your bodybuilding workout. The reason being is because this exercise targets a lot of the major muscle groups in your upper body. It develops your pectoral muscles, triceps and deltoids which are three of the muscle groups that men desire to improve the most. Furthermore, the bench presses is also a good indicator of how strong you are. In order to be able to bench a lot, your muscles need to be in a well-developed state.

How to do

- Stand directly in front of a bench or chair.

- Place hands down on the bench or chair.

- Step both feet back at a time in one big motion.

- You’ll be in a push up/plank position.

- Step both foot back leading to starting position.

# Step Back Burpee

How to Do

- Stand with your feet and shoulder-width apart, and your arms at your sides.

- Push your hips back, bend your knees, and lower your body into a squat.

- Place your hands on the floor directly in front of, and just inside, your feet. Shift your weights onto your hands.

- Then step your feet forward one at a time, just outside of your hands.

- Reach your arms overhead and rise back up to your feet.

# Modified Burpees

This is a full body exercise that works all your large muscle groups.

How to Do

- Stand with your feet shoulder width apart.

- Put your hands on the ground and kick your feet backward.

- Bring your feet back and jump up.

- Bend your legs to get your hands on the floor instead of bending your body.

# Mountain Climber Burpee Workouts

The mountain climber is a classic ab exercise. It will strengthen your core as you simultaneously work on your cardio and muscular endurance. This move is a great addition to any ab workout, especially the basics like crunches and planks.

How to Do

- Start in a traditional plank position with your shoulders directly over your hands and wrists. Be sure to keep your back flat and your butt down, maintaining a neutral spine posture.

- Engage your core (think about pulling your belly button toward your spine) and lift up your right knee, bringing it toward your elbow. It’s OK if you can’t bring the knee all the way to your elbow. Take the right knee back to the starting position as you simultaneously drive up toward your left elbow. Return to the starting position.

# Lunge Burpees

The lunge burpee workouts great functional exercise to use to strengthen your legs, especially your muscles around your knees, for everyday activities. It is important to know how to do lunges correctly though, so you don’t end up putting unwanted strain on your knee joints and do more harm than good.

How to Do

- Start with one leg in front of you at a comfortable distance where you can maintain your balance and be able to lower yourself down to perform the lunge.

- When you lower yourself, go as straight down as possible rather than moving forward.

- Keep the knee of your front leg behind the toes of your front foot.

- When you lower yourself down, keep your chest up and keep looking forward.

- Perform the entire movement slowly and with control.