Burpees: It is easy to fit them into your schedule
Time saving exercises such as burpees are suited for people which don't have enought time or energy to work out for 30 to 60 minutes.
However, these short exercises are also great for those with lack of motivation, if you are one of those people that are not fan of any kind of cardio.
HOW ARE THEY PREFORMED
These exercises work all the muscle groups, while they are preformed at high intensity. The key is in the speed and the fact that they work an entire body. This makes them highly effective exercises to lose weight which also improve cardiovascular system function.
Burpees consist of squats, jumps and pushups. You begin in a standing postion followed by a pushup, after which you go into a squatting position from which you explode, jump up. You should repeat entire process as fast and as long as you can until you reach failure which usually last from 20 seconds up to one minute.
You can do 3 or more repetitions in one 5 minute session or several of them throughout the day. For more intensity you can substitute regular pushups with explosive, plyometric pushups. Although these short exercises are usually preformed only with your own bodyweight, you can add ankle weights, medicine ball or light dumbbells to make the exercise even more challenging.
HOW TIME SAVING EXERCISES WORK
Since burpees work entire body in a short period of time, they stimulate the body to secrete small amounts of tissue building hormones such as testosterone, DHEA, growth hormone and progesterone, while preventing chronic increase in cortisol. On the other hand, the speed of repetitions spikes heart rate to its max and keep its elevated for some time, even after the workout.
As a result, the body turns into a fat burning machine, while the cardiovascular system adapts to increased workload.
Although whole body exercises can lead to rhabdomyolysis, resulting in muscle and kidney damage, since burpees are preformed for short period of time and mainly with your own bodyweight, this kind of risk is minimal.
HOW TO FIT THEM INTO YOUR SCHEDULE
You can always include these time saving exercises into your daily schedule, regardless of the situation, nature of your job or the enviroment. All you need is a little bit of space and couple minutes of privacy. You can do them in the privacy of your office while on the job, in a hotel room while on the trip or in the house while catching a 5 minute break from daily chores.
Since it is a short exercise, the amount of sweat is minimal because of which you won't need to change your clothes or shower, right away. Even your colleagues on work and family members at home won't notice any change unless you talk to them, before your breathing normalizes.
HOW THEY COMPARE WITH JOGGING OR SPRINTING
Doing burpees on a daily, can be effective as 60 minutes of jogging that is done few time per week. On the other hand, they are inferior when compared to 20-30 minutes long sprinting drills, mix cardio and especially high intensity interval training.
However, their concept is partially based on these kind of activities since high intensity and the speed are the common factors. Only difference is that they are whole body exercises which are preformed for several minutes.
HOW TO GET MOST FROM THEM
If motivation and free time aren't your problems, then you can combine burpees with your regular cardio or gym workouts, by performing them on your rest days or once per day on the training day.
Be careful not to overdo it since you can very easily overtrain or injure yourself. Also, you will be burning more calories because of which special emphasis should be placed on the diet.
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