The One Bodyweight Workout You Should Be Doing to Burn Fat and Build Strength

Burpees workout
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If you only had time to do one exercise, let this move be the one. This bodyweight workout will help you develop strength, build muscle, and burn fat at the same time.

Burpees get a lot of hate. They are a tough bodyweight full-body workout!

But this exercise is a great workout that will set your entire body on fire while increasing your heart rate and burning extra calories.

They target virtually every muscle group in your body. They are a great exercise to add to your High-Intensity Interval Training, HIIT for short.

This exercise will test your stamina, elevate your heart rate and burn a large number of calories in a short amount of time.

Burpees Full-Body Workout

Burpees Full-Body Workout

Also check out:

This Is The Only Bodyweight Workout You Really Need to Get In Shape

27 Best Bodyweight Exercises You Need to Get In Shape

How to Do Burpees

Burpees can be broken into 4 high-intensity movements.

  • Step 1: Start in a standing position with your feet shoulder-width distance apart at the top of your mat. Lower into a squat, placing your hands on the ground, underneath your shoulders.
  • Step 2: Hop back while simultaneously straightening your legs, landing in a plank position. Keep your arms extended.
  • Step 3: Hop your feet back to the top of your mat, framing your hands, and return back to the squat position.
  • Step 4: Explode through your legs and calves, jumping as high as you can while stretching open your body. Reach your arms above your head.

That is 1 rep. Keep a steady pace.

If that seems intense, consider a modification: take it slower, move at your own pace, or skip the hop at the end to protect your joints.

If you want to make it more intense, perform at a faster pace, and add a pushup or any plank variation at step 2. You can also add weight via barbell for the squat section.

Not enough? Add crosses, hooks, and uppercuts or box jumps in step 4.

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Bennett Richardson, DPT, PT, CSCS

Bennett Richardson is a physical therapist and writer out of Pittsburgh, PA. He has maintained certification as a strength and conditioning coach (CSCS) since 2014. He then went on to earn a BS in exercise science and a doctorate degree in physical therapy, both from Slippery Rock University. In his free time, Bennett likes to read and exercise.

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