No One Likes Burpees, so Here's Exactly How Many You Have To Do per Week To See Results

Just as we eat certain healthy foods, even if they're not our favorites, the same is true when we exercise - we do them because we know they're good for us. And when we think of not-so-comfortable exercises, burpees probably top the list.
The good news is that you don't have to do burpees as often to reap the health benefits. Here's everything you need to know, according to the trainers.
The Benefits of Burpees
Burpees are not only a great way to get your heart rate up, but they can also increase your strength and endurance. Burpees are a full body workout.
ADVERTISEMENT
“Burpees are a great exercise to warm you up and get your heart pumping. Burpees work your entire body and improve strength and endurance,” says Emily Skye, trainer and creator of the fitness program Emily Skye FIT. "There's a cardio element to this move — it gets your heart rate up and your muscles working explosively, including your legs, glutes, upper body, core and back."
Related: 19 workouts that are good for your heart, from walking and water aerobics to boxing and burpees
In addition to activating numerous muscle groups, you also burn more calories per minute compared to other workouts.
Burpees activate the entire front chain (front) of the body. These include pecs, anterior deltoids/shoulders, abs, glutes, quads and hamstrings, and obliques and multifidus to stabilize the spine. Because it's a level-changing exercise, burpees get your heart rate up quickly, allowing you to burn more calories per minute. This can all be tracked while wearing a heart rate monitor, says Brooke Taylor, a NYC-based personal trainer, owner of Taylored Fitness, and creator of the Brooke Taylor Fit app.
How many burpees you need to do a week to see results
This is a great functional training exercise to add to any program designed to maximize your gym time and energy expenditure, Taylor explains. Try riding in different variations of the exercise to get the most benefit. Overexertion over a long period of time can lead to injury or burnout.
For this reason, Taylor suggests incorporating a variation of two to three sets of 12-15 reps into a training program every two months over time. This way your body has ample time to recover, reset and get going - and you will see results.
In some cases, it can be a good idea to implement high-rep burpees. For example, do 50-60 burpees with as few rests as possible, suggests Thoren Bradley, MA in Exercise Science, former D1 NCAA Strength Coach and C4 Energy brand ambassador.
However, to get the most out of the burpee, we can use it as a "garnish" to our exercise selection. Say you're going to do some leg extensions for four sets of eight reps. You could do eight burpees between each set.
"What you're doing now is increasing the oxygen consumption and energy requirements of your workout while also overloading your quads," adds Bradley. So with methods like this, you're not just chasing more and more reps, you're making your training harder by asking more of yourself in between traditional movements. With this method, you can still get the most out of the movement with only 80-100 burpees in a week.
Burpee workout
Here are a few trainer-approved exercises to get you started:
Classic burpee
From Skye
How it goes:
Start in a standing position with your feet hip-width apart, lower your body into a crouch position, and place your hands on the floor in front of you.
Jump back so your feet land together behind you to form a push-up position.
Do a push-up, then hop back so your feet come under you so you're back in a crouch and jump back to the starting position.
Skid Plate Burpee
“When you go through the full range of motion, the burpee is a great muscle mover and a massive calorie burner. The more reps you can fit in 50 seconds, the more calories you burn," says Skye.
How it goes:
With your skid plates under both feet and shoulder-width apart, squat down to place your hands on the floor in front of you and slide your feet back (simultaneously) until your body is in a plank position.
Bend your knees and slide your feet back toward your hands, take your hands off the floor and squat back down to stand up, shifting your weight to your heels rather than the balls of your feet.
Repeat the movement over and over again.
Burpee push-ups
By Taylor
How it goes:
Start standing with your legs wider than hip-width apart.
On an inhale, send your sit bones back into a nice deep squat, place your hands directly under your shoulders, and hop your legs back to form a nice long, head-to-toe dart position.
Inhale to lower the body, forming a 90 degree angle at the shoulder-elbow joint.
Exhaling, straighten your arms while jumping your legs back up to standing.
Repeat 10-12 times
Burpee push-ups to deadlifts
By Taylor
How it goes:
Start standing with your legs wider than hip width and hold a dumbbell in each hand.
Inhale to hang from your hips and place your hands directly under your shoulders.
Exhale, jump your legs back and form a nice head-to-toe long arrow pose.
Inhale, lower your body down and form the 90 degree angle.
Exhale to straighten your arms, jump your legs back to find a neutral spine, and straighten your legs to stand up.
Repeat 10-12 times.
Burpee to Deadlift Front Squat
By Taylor
How it goes:
Start standing with your legs wider than hip width and hold a dumbbell in each hand.
Inhale to hang from your hips and place your hands directly under your shoulders.
Exhale, jump your legs back and form a nice head-to-toe long arrow pose.
Inhale, lower your body down and form the 90 degree angle.
Exhale to straighten your arms, jump your legs back to find a neutral spine, and straighten your legs.
Inhale, tighten your abs, swing your arms up into a bicep flexion so they are in line with your shoulders.
Then bend at your hips and send your sit bones back into a front squat.
Inhale and straighten your legs.
Repeat 10-12 times.
Burpee Push Up to Renegade Row
By Taylor
How it goes:
Start standing with your legs wider than hip-width apart.
On an inhale, send your sit bones back into a nice deep squat position and place your hands directly under your shoulders and hop your legs back to form a nice head-to-toe long dart position.
Inhale to lower the body, forming a 90 degree angle at the shoulder-elbow joint.
Exhale, straighten your arms, keeping your core nice and focused on keeping your hips straight as you exhale, pull one elbow back in line with your ribs, then drop and then pull the opposite arm back.
Exhale, jump your legs back up to standing.
Repeat 10-12 times
How to Modify a Burpee
Bradley offers an easy, slightly hard, and more advanced version of burpees.
To make it easier, if you're not quite ready for the full push-up, get on your knees right before the push-up and perform a modified version of the traditional push-up burpee.
Slightly Harder: Instead of just jumping, add a high squat to the top of your jump.
Even more difficult, instead of just increasing the reps, we can add dumbbells to the movement. This opens up a whole new avenue for progressive overload. Remember, it's becoming increasingly important to have robotic form while doing a dumbbell burpee. We don't want to see dumbbells swinging before the jump, and the dumbbells should stay at your side throughout the jump. Start with 2.5 or 5 pound dumbbells until your fitness warrants more weight.
Next: Here's exactly how many squats you need to do per week to see results, according to trainers
Sources
Emily Skye, trainer and creator of the fitness program Emily Skye FIT
Brooke Taylor is a NYC-based personal trainer, owner of Taylored Fitness and creator of the Brooke Taylor Fit app
Thoren Bradley, MA in Exercise Science, Former D1 NCAA Strength Coach and C4 Energy Brand Ambassador

Last News

Clarence Gilyard Jr., ‘Walker, Texas Ranger’ and ‘Die Hard’ Star, Dies at 66

Hundreds of thousands vote early in Georgia Senate runoff

Fans Think Emily Ratajkowski Had Fat Removal Surgery After Seeing Early Career Photos: ‘Looks Worse Now’

Fans Think Emily Ratajkowski Had Fat Removal Surgery After Seeing Early Career Photos: ‘Looks Worse Now’

South Korea's Yoon ready to offer benefits for Tesla gigafactory

'The Voice': Blake Shelton bills singer's performance as possibly 'greatest' in show's history