A burpee is essentially a two-part exercise: a push up followed by a leap in the air. What are the benefits of a burpee?

If you’re doing burpees consider the following benefits.

•Offers a full-body workout.

Burpees are a calisthenics exercise. This means they use your body weight for resistance. With burpees, the focus is on a full-body calisthenics workout that aims to build muscle strength and endurance in both your lower and upper body. A standard burpee exercise works to strengthen the muscles in your legs, hips, buttocks, abdomen, arms, chest, and shoulders.

•Boosts cardio fitness and burns fat..

Burpees can be performed as part of a high-intensity interval training regimen. HIIT is a type of cardio workout that requires you to do short bursts of intense exercise, followed by a short rest period.

How to do a burpee

This is how to do a burpee with correct form.

Start in a squat position with your knees bent, back straight, and your feet about shoulder-width apart. Lower your hands to the floor in front of you so they’re just inside your feet.

With your weight on your hands, kick your feet back so you’re on your hands and toes, and in a push up position. Keeping your body straight from head to heels, do one push up. Remember not to let your back sag or to stick your butt in the air. Do frog kicks by jumping your feet back to their starting position. Stand and reach your arms over your head.

Jump quickly into the air so you land back where you started. As soon as you land with knees bent, get into a squat position and do another repetition. Try to complete several reps quickly to get your heart and lungs working.