Burpees combine cardio and strength training in a single exercise, but doing them every day comes with both benefits and potential drawbacks.
Here are the key ways the exercise can affect your body and how to get started safely, according to Parade.
Burpees work multiple muscle groups
A burpee combines several movements that activate your legs, core, chest, shoulders, and arms at the same time.
Your heart rate rises quickly
The exercise rapidly increases your heart rate, making it an effective form of cardiovascular training.
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Your fitness can improve
Doing burpees regularly may improve your cardiovascular fitness, helping you become less out of breath during physical activity.
Everyday tasks may feel easier
Better endurance can make activities such as climbing hills, carrying groceries, playing with children, and taking the stairs feel less demanding.
Burpees burn plenty of calories
Because the exercise engages multiple muscle groups while keeping your heart rate elevated, it can increase calorie burn.
They may support weight management
A consistent calorie expenditure may help with long-term weight management when combined with a balanced diet and adequate recovery.
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Progress can come quickly
Some people may begin to notice improvements within a few days or after several weeks of regular training.
Long-term training brings more benefits
Sticking with burpees over several months may improve overall fitness, endurance, and functional strength.
Soreness is common at first
Muscle soreness is a normal part of starting a new routine and may make daily activities or other workouts more challenging.
Skipping rest can cause problems
Without sufficient recovery, repeated burpees may lead to overuse issues in the hands, wrists, shoulders, knees, and lower back.
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Repeating the same exercise has risks
Performing the same high-intensity movement for long periods may increase the risk of joint irritation, overuse injuries, and muscle imbalances.
Focus on technique first
Beginners should prioritise proper form over high repetition counts and start with modified burpees a few times each week.
Wait before increasing the challenge
Only make the exercise more demanding once your technique is consistent, every repetition looks the same, and you have no lingering joint pain.
Burpees are not for everyone
People with injuries affecting the knees, shoulders, wrists, or back may need to modify the exercise or avoid it altogether.
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Those with certain heart conditions should speak with a doctor before taking part in high-intensity exercise.
Good technique reduces the risk
A proper burpee begins with a squat, followed by a plank position with a braced core and a straight back before returning to standing in a controlled movement.
Beginners and older adults may benefit from stepping back instead of jumping.
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