Why Are Burpees So Hard?
I absolutely hate burpees, and I know I’m not the only one. I’ve been to many fitness classes where an instructor’s mention of burpees was met with groans and winces. When you break down the exercise into its individual parts—planks, squats, push-ups, and jumps—they’re not so daunting. Personally, I like doing planks and squats, and even though I’m still working on getting a full push-up, I enjoy them as well. And yet, when I have to put all these movements together into a burpee, I find myself faced with a challenge.
What is it about burpees that makes them so difficult? And if they are so hard, why should we even do them? If you are among those who hate this exercise, but are curious about their benefits and/or want to challenge yourself, then read on for some tips and tricks to make burpees easier, as well as some alternate exercises you can do instead.
Why are burpees so hard?
Burpees are an intense exercise that works your whole body, which is why many people consider them challenging. They involve a lot of physical energy and require a combination of strength, endurance, and coordination. Burpees are also a complex exercise; as I mentioned above, they consist of four different movements: plank, push-up, squat, and jump. If you find yourself having difficulty with any of these movements, it’s a good bet that burpees will be tough exercise to execute for you.
Additionally, the jumping and rapid movements of burpees can be hard on the joints in your knees, wrists, and lower back. You may also find it difficult to use the correct form because you’re moving so fast, which can result in injury. In addition, jumping your feet to your hands requires mobility that some people don’t have. And since burpees can significantly raise your heart rate, it’s easier to feel fatigued quite quickly if you aren’t used to high-intensity cardio.
Why are burpees good for you?
Despite all the reasons why burpees are hard, they can actually be really beneficial to your overall fitness if you incorporate them into your workout. First of all, and most importantly, burpees combine strength training and cardio into one exercise. They engage multiple muscle groups throughout your upper and lower body: Your chest, shoulders, and triceps are activated in the plank and push-up portion of a burpee, while your quads, glutes, and calf muscles are activated during the squat and jump portions. Your lats and lower back are activated to stabilize your spine during the push-up and jump phases, and your core is engaged during the entire exercise to help support your body.
Burpees are also an excellent way to challenge your cardiovascular endurance. They get your heart pumping enough to improve aerobic capacity, or the amount of oxygen your body can use during intense exercise. The higher your aerobic capacity, the easier cardio-intense exercises and movements will become for you. Burpees also burn a lot of calories in a short amount of time, making them an excellent exercise for weight loss.
How do I make burpees easier?
Now that we know why burpees are so beneficial, let’s look at some ways to make burpees a bit more accessible:
5 WAYS TO MAKE BURPEES EASIER
1. Slow Down
Burpees are typically performed at a rapid pace, but they can still be beneficial if you slow them down. Slowing down will allow you to focus on each movement, give you time to correct your form, and save some energy so you can complete a good amount of them. It will also give your heart a chance to recover a bit more and let you breathe more easily.
2. Modify the Exercise
Burpees can be made a whole lot easier by eliminating some of the more challenging elements. Instead of jumping, just stand up regularly and hold your hands above your head. You can also switch out the jumps from plank to squat and back again by stepping back and forward instead. In addition, you can opt to hold the plank position instead of doing a full push-up.
3. Add Elevation
Adding elevation to your burpees is a great way to reduce a lot of the strain on your lower back and wrists that can occur during the push-up and plank positions. You can elevate your upper body by placing your hands on a step, bench, or by using some low parallette bars.
4. Use Resistance Bands
Resistance bands can be a great way to remove some weight or help you with your alignment and form. The first way to use them is to tie one end of a large resistance band around something sturdy overhead (like a pull-up bar), and step into the other end so that it loops around your waist. This will help support your body weight and reduce impact on your joints while you’re doing burpees. You can also use a smaller resistance band around your knees during burpees to keep them from caving in during the squat part.
5. Use Light Dumbbells
It may seem counterintuitive to add weight to a challenging exercise. However, in this case, a pair of light dumbbells can actually help. The added weight will allow you to control your movements and improve your balance and stability during burpees. Also, if holding a plank position or doing a push-up is painful or uncomfortable for your wrists, using dumbbells can help keep them in a neutral position.
What exercises can I do instead of burpees?
If making burpees easier doesn’t work, or if you have an injury that makes the exercise impossible for you, don’t worry! I’ve put together some easier, less complex exercises that you can do in place of burpees. These exercises will work most of the same areas as burpees, and also get your heart pumping.
Plank Jacks: In a plank position, jump your feet out wide and back together again repeatedly. This exercise will increase your heart rate and engage the muscles in your core, shoulders, and legs.
Mountain Climbers: In a plank position, run in place as you bring each knee to your chest. Just like plank jacks, this exercise increases your heart rate and engages the muscles in your core, shoulders, and legs.
Kettlebell Swings: Start in a squat position, then stand up while swinging a kettlebell out in front of you, then back down through your legs as you squat again. This is an excellent full-body exercise that works your glutes, quads, hamstrings, core, shoulders, and arms.
Thrusters: Grab a pair of dumbbells or a bar. Hold the weight at your shoulders, then get into a low squat position. Stand up quickly while pushing the weight above your head. For an added challenge, you can add a small jump at the top.
Battle Rope Waves: Find a battle rope and grab an end in each of your hands. With your feet shoulder width apart, lower down into a squat position. Begin to move your arms up and down vigorously in opposite directions. This is a great cardio-heavy exercise that targets your shoulders, arms, core, and lower body.
Hopefully I’ve given you a few ideas on how you can make burpees a little bit more accessible, and inspired you to try them or any of the alternate exercises. Even if you hate burpees as much as I do, there’s still a way to gain the benefits without injuring yourself or burning yourself out.
