Burpee: Funny name, serious fitness

You can thank Royal H. Burpee

Let's say you want to improve your cardiovascular endurance while building muscle and burning body fat. But let's also say you have a limited amount of space, equipment, and time.

The solution to this conundrum can be summed up in a single word: Burpee.

Hey, I didn't say it wasn't a silly word so let's get the explanation out the way right off the bat.

As the always reliable Wikipedia explains, this venerable exercise was "named in the 1930s for American psychologist Royal H. Burpee, who developed the Burpee test. Consisting of a series of exercises performed in rapid succession, the test was meant to measure agility and coordination."

Sure, it would've been totally cool if that psychologist was named Buttkicker instead of Burpee but don't let the name fool you. This is exercise at its most rudimentary and yet most efficient.

Here's the basic idea: 

1.     Begin in a standing position, hands at your side

2.     Drop into a squat position, with hands on the ground just outside feet

3.     Plant hands while thrusting legs back into the "up" position of a push-up

4.     Perform a single push-up (optional based on fitness level)

5.     Thrust feet forward back into the squat position 

6.     Jump as high as possible with arms overhead OR just stand upright (again, based on fitness level)

To get started, go slowly. Begin with, say, 5 sets of 5 reps (one rep = the full routine described above), followed by 60 seconds of rest.

Even better, do some stretching in-between sets to maintain an active form of recovery.

Burpee Benefits:

• Strengthen your chest, arms, front deltoids, thighs, hamstrings, and abs.

• Fat burning and cardiovascular conditioning

• No equipment required

Advanced version: Perform your burpees beneath a pull-up bar. When you jump up to end the rep, grab hold of the bar, and do one pull-up.

Beginner version: Click here for a very short video to get you started. 

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Note: The exercise advice presented above is not meant for anyone with contraindicated health problems. Please consult a trusted medical or fitness professional.