Burpees

Burpees drive your heart rate up fast, so they deliver a strong cardio challenge. That can support cardiovascular health, stamina, and endurance.

Burpees recruit the chest, arms, shoulders, core, glutes, and legs. Because so many muscles work at once, they are a very efficient way to train the body.

Because burpees are so intense, they can help you burn a large number of calories in a short time. That makes them useful if you want to lose weight or stay at a healthy weight.

Burpees ask you to shift from a plank to a squat and then into a jump, so both the upper and lower body have to work. Over time, this helps develop muscular strength and endurance.

The fast transitions in burpees can improve agility and coordination as you move quickly through each position.

You only need your body weight to do burpees. That makes them a practical exercise you can perform anywhere without equipment.

Burpees fit well into high-intensity interval training (HIIT) sessions and give you an effective workout in a short amount of time.

The demanding nature of burpees can raise your metabolism, which may increase calorie burning after your workout is over. This is called the afterburn effect or excess post-exercise oxygen consumption (EPOC).

Burpees can be adjusted for different fitness levels. If you are a beginner, start with basic variations and build up to harder versions as your strength and stamina improve.

Burpees use movement patterns that reflect everyday tasks, so they can help build functional fitness. That can make daily activities feel easier.