A Professional Opinion on the Benefits of Burpees by a Cardiologist and Trainer
When it comes to challenging workout moves that make us break a sweat, burpees are often considered one of the toughest. This full-body exercise not only provides a significant return on the effort you put in but also requires only your body weight to elevate your heart rate and build muscle.
Given their intensity and the wide range of benefits they offer for different muscle groups, one may wonder: Can a session of burpees replace a full workout? It certainly feels like it can…
According to a cardiologist, burpees demand a high oxygen consumption compared to other exercises. Dr. Satjit Bhusri, MD, a cardiologist and the founder of Upper East Side Cardiology, highlights the numerous cardiovascular benefits of this exercise and asserts that it is highly effective in improving cardiovascular fitness.
“The heart and lungs are compelled to work more efficiently to provide energy to the body,” Dr. Bhusri explains. “Research indicates that a higher number of burpees in a three-minute interval correlates with better cardiorespiratory fitness, which is linked to a reduced risk of heart disease. Individuals with higher cardiorespiratory fitness also exhibit a lower risk of coronary artery disease.”
But the advantages of tackling a challenging burpee workout extend beyond cardiovascular health. Dr. Bhusri notes that each round of burpees leads to a significant calorie burn compared to other strenuous exercises like squats, deadlifts, and lunges, due to the increased oxygen consumption. He adds, “Other benefits include enhanced blood circulation, reduced blood pressure, and improved cholesterol levels.”
Before starting your workout, ensure you learn the correct way to perform a burpee:
So, does this mean you can substitute an entire 60-minute high-intensity bootcamp session with a few sets of burpees? Probably not. However, as Cat Kom, CEO, and founder of the online fitness class Studio SWEAT onDemand, points out, a brief session of burpees can serve as an excellent alternative if you’re short on time and can’t complete a full workout or even a 20-minute HIIT session.
“When I say quick, I mean 10 minutes or less, as they are high intensity, and doing more than that may compromise your form and increase injury risk,” she advises. “Burpees offer excellent cardio, conditioning, increased flexibility, fat burning, and more.”
If you do have the time for a full workout, that’s likely the better option. Kom recommends incorporating burpees into your routine but not replacing other exercises entirely. “Make sure to include them in your routine,” she suggests. And if traditional burpees aren’t your favorite, you can try some of Kom’s recommended burpee variations below.
Jack burpee
Looking to intensify the cardio aspect? Include a jumping jack in your burpee routine. Maintain the standard burpee movements but add a jumping jack when returning to a standing position to further elevate your heart rate.
Mountain climber burpee
This variation combines the core-engaging plyometric exercise of mountain climbers with burpees. While in the plank position of the burpee, incorporate a few mountain climbers to target your core, particularly the obliques and lower abs. Expect to engage your back, shoulders, glutes, and various other muscles as well.
Big kahuna burpee
Described as an all-inclusive burpee, this variation takes it up a notch. Begin with two side kick-throughs in the plank position before transitioning into a push-up. Next, perform two reverse jumping lunges before finishing with a knees-up tuck jump. According to Kom, this challenging burpee variation will test your limits.
