Traqade
Time and again, you would have heard some experts swear by a certain workout to be the single best full-body workout while others swear by another. They may not all be wrong but that does not necessarily mean they’re altogether right either. It would be misleading to point to any one workout as the singular best. The best workout for one may not be as ideal to another, and what’s not working for one may yield the maximum results for another. So while there are many ideal workouts, it depends on the individual to decide (with the help of an expert’s advice) which one is best for him/her. Besides, there is no need to stick to one single workout; variation and incorporation is actually welcome from time to time.
There’s the plank, the deadlift, the squat, the dip, the chin, and more. One of the most underrated, though, is the burpee, named after its creator, Royal Huddleston Burpee. Originally designed as a military fitness test, it has been practised by soldiers, fighters, and cross-fitters for years. While gym goers and other fitness enthusiasts may have given it a try, they may not have reaped similar or expected benefits; probably because it was not executed as it as intended to. The key is to nail the technique down to a T. Adaptable to any fitness level, it works all the major muscle groups, while simultaneously improving your endurance, stamina, and cardiovascular conditioning. You could add it to your existing workout or even incorporate it into your interval training.
The basic burpee
- Begin in a squat position with hands on the floor in front of you.
- Kick your feet back to a push-up position.
- Immediately return your feet to the squat position.
- Leap up as high as possible from the squat position.
- Repeat, moving as fast as possible.
This movement is the basic form of the burpee and requires that you maintain a fast pace. Remember to engage your core at all times. Focus on your squat position; bend your legs, not your back. Strive for maximum height with each jump but keep it light. Once you’ve mastered it, you may add other variations to up the difficulty level.
The push-up burpee
- Begin in a squat position with hands on the floor in front of you.
- Kick your feet back, while simultaneously lowering yourself into the bottom portion of a push-up. Your arms will not be extended.
- Immediately return your feet to the squat position, while simultaneously “pushing up” with your arms. You will perform a push-up as you return your feet to the squat position.
- Leap up as high as possible from the squat position.
- Repeat, moving as fast as possible.
Resistance burpee
Dumbbell burpee: Hold a pair of dumbbells while performing the same movements, where the only difference is, your arms remaining by your side, dumbbells in hand.
Weighted vest burpee: If you want it to be a little more challenging, and more convenient, use a weighted vest instead of dumbbells.
Medicine ball burpee: You may easily perform a basic burpee while holding a medicine ball. Grasp the medicine ball during the jump and extend your hands overhead with the medicine ball in hand.
5 sets of 10 burpees with 1 minute rest in between sets is a good start if you’re a burpee novice. You can perform the above drills 3-5 days a week, depending on your current fitness level. Starting with the basic burpee, you may move on to the advanced variations as your fitness level increases.
Visit gympik.com and find top fitness centres in your area. Speak to an expert or a personal trainer before starting on any regimen or making any changes to your existing one. Arya Fitness Point in Sector 3, Balaji Health Club in Badarpur Syed, Pro Power Gym in Sector 35, Gold’s Gym in Sector 16, Gold’s Gym Bandra West, Energetic Gym in Jawahar Colony and more.
