Excuse me, did you say Burpees?

We’re going to kick things up a notch today with some BURPEES! “But why?” so many of you ask. Cardiovascular exercise is very important. According to the Center for Disease Control and Prevention adults need at least 150 minutes a week of moderate-intensity aerobic activity. But what if you’re strapped on time and only have about half-an-hour until your next shift or class? Or what if it’s raining outside and you don’t feel like getting run over by a car today? BURPEES! BURPEES! BURPEES!

If you didn’t catch that, the answer is BURPEES! A burpee, in its basic form, is a flowing, four-step exercise which works out almost every muscle group in the body, with the exception of the back.

Here’s a quick demonstration on how to and how not to do a burpee. 

Here’s how to preform a burpee:

  • Begin in a squat position with hands on the floor in front of you.
  • Kick your feet back to a pushup position.
  • Immediately return your feet to the squat position.
  • Leap up as high as possible from the squat position.

    Starting position of a Burpee.

    Transition of squat position to leaping position.

Starting squat position.

Starting squat position and the third position.

Leap for greatness!

Leap for greatness! 

Now here’s the fun and exhausting part, you have to jump as high as you can. Now be sure that you land safely on the ground with your knees slightly bent when landing because you don’t want any unnecessary pressure on your knees.

I like doing burpees in between commercials. I know it’s hard to ask you all to do burpees for five minutes until your favorite show comes back on and that’s okay. I don’t even do burpees that long, I’m usually tired after about one-minute.

Think about it like this: Let’s say you watch T.V. for about two hours a day and commercials are about twenty minutes long for each hour divided. And that hour is divided into about four separate   commercial breaks. Now, let’s say you do the burpee for two minutes during each commercial break. You just knocked out sixteen minutes of burpees in two hours. That’s pretty tough, and don’t let anybody put you down just because they weren’t consecutive minutes.

Here’s your challenge for today: Perform burpees during your next commercial break instead of going to the refrigerator and staring blankly at it and never getting anything from the refrigerator in the end.

Good luck everybody! Have fun working up a sweat to your favorite show or movie.

“Never be satisfied. Show me a thoroughly satisfied man and I will show you failure.” – Thomas A. Edison


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