I have been doing 40 Navy Seal Burpees in 20 minutes for a few months, and I have gained a noticeable amount of muscle in all parts of my body, and I am already very fit. Burpees are the most effective single body movement you can ever do.
To do a burpee you must Squat, pushdown kickout pushup and high jump with explosion. A burpee incorporates 5workouts in one!! It's the best single workout EVER!! It only requires a small dpace for the workout. Tell me another stationary workout that incorporates 5workouts in one tho? Can you? Hands down burpees is Best.
This is the benefit of burpees and why they are the most effective. Nothing makes me sweat as if I took a bath after just 10 minutes of 100 set burpee routine. That to me is effective. Period.
How sweaty you get is not a good indicator of an effective workout. Effective means it creates some kind of measurable, beneficial, adaptation like making you stronger, faster, more powerful, mobile, and on and on. Burpees are not good at creating adaptations, at least not compared to many other available exercise options. That said, some people enjoy getting really sweaty from a workout, and if that feeling keeps you engaged with your training routine, there's value in that.
Point well taken but to me and for many others I know if I’m working ten minutes and I get the sweat I get from it tells me my body is working hard. Basically a small investment with a big return.
@@trainforever1142 I'm not the person you responded to, but for me due to a foot injury I cannot jog or run, or even walk for more than ~30 mins without experiencing inflammation that lasts for a couple days or more. The burpee is a great way for me to get my heart beating fast and hard while minimising the time on my feet. You would think the jumping/landing aspect of a burpee would cause similar problems that jogging and running has, but for some reason it just doesn't aggravate my foot the same way. I live a very sedentary life and the burpee kind of unlocked high-intensity training for me in a way that I have had trouble incorporating into my life. I do burpees relatively infrequently now since I started with my kettlebell swings, but I have noticed that my cardio is just straight-up better, my hamstring/hip flexibility seems improved, and if I slow down the push-up and make it a slower, tightly-controlled movement it is an effective chest exercise given I don't train chest explicitly besides the burpee and the occasional dip. I can't remember where I saw it, but I remember hearing some longevity-type of scientist talking about getting your heart-rate high just once a day for even just 5-10 minutes was massively beneficial. I don't understand the hows and whys of it, but for someone without a background in physical training, going from sedentary existence to doing 100 burpees a day definitely causes some adaptations to occur, cardiovascular benefits, flexibility benefits when jumping from push-up stance to a low-squat stance, muscular strength development (I've never explicitly trained push-ups but I can do sets of 30 without issue now, compared to barely being able to do 6/7 before I started with burpees). I used to be able to do sets of I think 50 or 60 very easily in my teens, but that was when I was doing barbell bench presses a couple times a week.
To anyone new to watching this video, Burpees is not meant to develop muscle, but to enhance cardio and blood flow. It’s a great exercise for anyone who is able and willing to do them. I encourage you to incorporate them in your HIIT.
I think it’s wrong to say that “ nobody likes them”. I’m almost 60, and I do a Burpee workout as a warmup every day from Monday to Friday. One Burpee +3 push-ups and then jog on the spot at a rate of five burpees per minute. The reason why I’m doing this is because since 2014 I have been practising CrossFit. Last year I relocated to a Caribbean island where there is no CrossFit box and I needed a WOD. Having done this work out now throughout the month of May, I’ve toned up very quickly, my strength is up, and it has had a positive impact on my mobility. I personally think that the technique of doing this movement is important, and I can feel how it is benefiting me in other ways. I admire your passion in delivering this video, but perhaps a lot of people are perceiving it as a direct attack on this movement. I prefer burpees to running and I skip (Doubleunders) too.
Thanks for your comment. Yes, definitely a lot of people are taking it as a direct attack on the movement. It's led to some interesting discussion for sure. Although I do say that "nobody likes them," I do also mention that if you like doing burpees, then that's a perfectly fine reason to do them. My frame of reference is many years experience as a strength coach & personal trainer, which means a lot of people speak openly with me about their preferences for exercise. Hundreds of people of all ages have looked me right in the eye and said they hate burpees and they won't do them. Maybe one or two have said they like them or don't mind them. Again, if you, or anyone, likes doing burpees, that's great. Any activity is better than none, and people are free to move how they want. The flip side is that I can say with confidence that there is no physical attribute that can't be better developed with a different exercise. All the best with your training.
From a military/le perspective I think that the "people hate burpees" point is the main benefit. The burpee probably trains mental toughness more than it trains any specific physical benefit, and it has those too. Training yourself to "gut it out" can pay off when the chips actually come down. From a "combat" aspect it mimics dropping to prone and getting back onto your feet to move to another point of cover. I'll do some where I jump into a pull-up which mimics obstacle clearing. I wouldn't say that "only do burpees forever" is the best training approach but I cycle through periods of burpee centric workouts on occasion.
Thanks for your comment and perspective. Regarding the "mental toughness" benefits of burpees - is there something unique about the burpee that develops mental toughness more than other hard training methods? Some things that I think require more mental toughness would be trying to set a new 10 rep max on any big barbell lift (like a squat), running a 3KM or 5KM as fast as you can, running 4x400M all out with a 1:1 work to rest ratio, and if we're going to stick with bodyweight only calisthenic type exercises, doing as many pushups as you can. I don't believe that there is anything special about a burpee that develops mental toughness more than any of these examples, and I would argue that that physical adaptation potential of any of the above are superior to the burpee. For the combat specific movement point, I could see that if it didn't also include a jump. If you want to practice getting on the ground as fast as possible to take cover, why not just practice that? Why the jump? Why get back up and do it again? Why use a conditioning exercise to develop a job specific skill? Wouldn't it be best to practice that with your gear on, rather than doing it in gym clothes as a workout? My point is, whatever we're trying to develop, strength, power, conditioning, mobility, or indeed, mental toughness, we can find a better method.
@@trainforever1142 I can do it with no need for gym equipment...or even a gym. I can get a full body HITT workout in 10 minutes. Mental toughness from a military perspective is more about endurance over a period of time vs max single reps of a movement. Burpees more closely simulate what it's like to "gas out" while fighting a resisting subject than any other exercise I've experienced. Running can build mental toughness...sure....but the "feeling" is nothing like the experience of burpees. I'm not for overselling the burpee as the "end all be all", but I disagree with your take that it's not as valuable an exercise as another that you could replace it with.
@@trainforever1142 as to the "drop to cover then get up and rush to another point of cover"....burpees are a simple... encapsulated movement that builds a similar pattern of movement while simulating the physical exhaustion you will experience after rushing yards and yards of distance wearing gear. Why the jump? Why not? I could say it approximates the power movement you have to pull when getting up while wearing gear and into a sprint Why not do it in gear? Sometimes you should...but pro ball players don't do all of their PT in full gear all of the time either.
@@tgace334 You're right about pro ball players, but athletic training programs don't specifically mimic sport specific movements - rather they develop the physical qualities that transfer over to sport. Although I do say this in the video I feel it gets lost in translation sometimes - part of my argument against the burpee is that most people don't enjoy them, but do them anyway because they think there's something special about them. My argument is that there isn't anything special about them, and there's no need to do them. But, and this is important, if someone does like to do them, then rock on, do your thing. I do still think that there are better ways to develop whatever quality the burpee is supposed to be developing, but that's true of many popular training methods. And the fact is that physical inactivity is a crisis, so I'm reluctant to discourage people from doing activities they enjoy. Good luck with your training.
@@amiracle1269 First I think it's important to define what intensity means. The two most common definitions are as a percentage of max heart rate, or a percentage of your 1 rep max. Since we're talking burpees, let's stick to the bodyweight realm where max heart rate would be the better definition, though I would also suggest that exercises that fatigue you more quickly, or in other words, those that you can do fewer of, are more intense. The best example would be sprinting. If we really want to go apples to apples here and only compare body weight exercises that are done in place, then we can go with a countermovement jump, split squat jump, or any plyometric really, and for the upper body any advanced pushup variation, whether that's plyometric, slow eccentric, "spiderman" etc. If someone wanted to do an experiment, they could do maximum effort countermovement jumps and see how many reps they could do before their technique completely breaks down - highly unlikely it would be more than 20. Being able to do 20 burpees really isn't a big deal. I would also expect the countermovement jump would get HR higher as well. Just some examples...Good question, thank you.
@@trainforever1142 how about squat jumps man btw THANKS A BILLION FOR THE REPLY MY RESPECT FOR UR OPINION IN YOUR FIELD HAS GROWN EXPONENTIALLY, U R TOP TIER MAN!!!
@@amiracle1269 You're too kind. Squat jumps for sure. Very similar to a countermovement jump. The difference is you pause for a moment in the bottom position before jumping in the squat jump. Both are great exercises. Cheers!
Following the Busy Dad Program has changed my life. I’m fitter and stronger than I’ve ever been - and that’s all thanks to 4x20 mins of burpees a week. So I have no clue what you are talking about and suggest you start burpees too.
My argument is that I'll bet you would get better results with 4x20 minutes of different exercises at a roughly equivalent intensity, but if you've found what works for you, that's great.
I have seen a fat man run a marathon and I have seen a skinny guy bench press 315. I have never seen a guy who wasn't fit be able to do alot of burpees. So I don't know. But think you are wrong the harder you trainer the better you feel and the better you look.
Thanks for your comment. I take issue with equating body composition or size with fitness, that's not accurate. Further, that skinny guy benching 315 is certainly strong, and likely fit, and the overweight person who runs a marathon may very well be fit too. There's a big difference between a 3 hour marathon and a 7 hour marathon. I somewhat agree that a person would have to be fit to do a lot of burpees, but I definitely don't think it's the best overall measure of fitness because it has limited transfer to sport performance and/or activities of daily living, and there are simply better tools available to measure that. Using similar examples to what you raised, something like max reps @ bodyweight on bench press + 5KM running time would be a good measure of overall fitness. I agree that hard training is great, but there's a limit to this idea that "the harder you go the better it is." It's true to a point. Training is great but it's also a means to an end. If I can increase my strength/power/flexibility/endurance/energy levels in a shorter, less intense workout, why wouldn't I choose that option? Plus, results come via the recovery from training, not the training itself. Training so hard that you can't recover adequately is called overtraining, a well documented phenomenon and not something you want. As I mention in the video, a big part of the issue with burpees is that a most people don't like them, but also believe there is something special about them, so do them even though there are other activities they would enjoy more and get better results from. This video has definitely introduced me to a lot of burpee fans, and honestly, that's great. If you love the exercise, then that's great. I still believe that there are many superior options to achieve your training goals, no matter what they are, but I also encourage people to do the activities they enjoy.
The foundation of my workout is the burpee...I do them everyday averaging about 100 in about 12 min...I've lost 55lbs, and gained 6 pack abs at age 60...downplaying the benefits of burpees just because the movement is hated is ridiculous and harmful...burpees and it's many variations are the best body weight exercise that is available...if you want results instead of futility...DO BURPEES!
Burpee problematic? Nobody likes them? Respectfully, never try to speak for "everybody" by saying that"nobody" likes them. I love them. So just based on me, your "nobody" statement is wrong.
Burpees are op. I can speed rope for an hour. And i don't get tired. I have 130 rpm on average. Burpees work for me. Also it's great to save time. I only have to do pull-ups, chinups and burpees with a pulse squat variation for more leg volume. And this tires me as shit. You're info is off somewhere. And I've got to 100 burpees under 5 minutes before and I've never injured myself with 300 reps a every day, and this was when I had patellar tendonitis. Burpees didn't affect my knee atall. Burpees are special. They are a hack.
Same for me, I've put on weight from navy seal burpees, my arms, chest, abs and quads have notably increased in size doing nothing but navy seal and/or 8 count and/or 5 pump burpees. My endurance has also made an increase--though probably less so than my strength.
Burpees were originally an assessment of general fitness. However, they are also a great workout. Needs no equipment, needs very little space, no membership fees. Works major muscle groups. Also, the ability to get up from a prone position is a good indicator of physical fitness as we age past 50. Burpees help strengthen the muscles and joints involved. Burpees every day, superman planks every day, push ups to failure twice a week works for me.
There aren't really any good exercises for shredding, if by shredding you mean burning body fat. Exercise is predominantly fuelled by carbohydrate. Body fat is lost by sustaining a caloric deficit for a long period of time. Several factors play a role in successfully sustaining a caloric deficit. Burning as many calories as possible in a workout does not matter that much.
@@trainforever1142 how ya doing bro, I wholeheartedly agree, u can absolutely separate the individual exercises and reap the benefits. Their are variables in all things. Burpees are just a "thing"...not knocking them but i can do pushups with mountain climbers and get the exact benefits, I believe. Also, changing hand positions w pushups. . KEEP DOING THE GOOD WORK BRO
i think if you want to be more fit, have more stamina and just able to go harrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrd, and do more than the person next to you, do burpees. All your sporting activities will increase by lot.
Thanks for your comment. I disagree with your last statement. Burpees won't make you run faster, jump higher, throw farther, or improve your movement competency in a meaningful way. Their effect on sports performance is negligible at best. Well-designed training programs that specifically improve sport performance can also build general fitness, stamina, toughness and are the superior choice.
@@trainforever1142 I understand what you said, but for me, in basketball practice, i was consistently able to jump higher, i wasn't necessarily faster than the fastest guy on the team, but my cardio was much better than everybody else on the team. One guy passed me on the way to the rim, i felt the power from my toes to my thighs activate just like when doing burpees and i just sprung up high into the air, it was amazing lol l
@@lyndonhercules7003 Thanks for sharing that. You bring up an interesting point that touches on one of the main problems with the burpee. Although the burpee includes a jump, it is generally done with very low intent, and these jumps tend to not be very high compared to a person's maximum jumping ability. Plyometric training done with maximal intent, exercises like countermovement jumps and depth jumps will develop jumping ability much better than the burpee. In fact I would argue that doing a lot of burpees would decrease jumping ability in a trained population. How can you be certain that your superior performance was a result of doing burpees?
@@trainforever1142 i go hard at the jumping part specifically, that increases my fitness quicker, and that's why the jump worked so good in the game :)
@@lyndonhercules7003 That would be the best way to do it for sure. If your training is giving you the results you want and you're enjoying it and not getting injured, that's the most important thing. As a strength and conditioning coach with a lot of experience in basketball at the University and National levels, I am confident in saying that if one were to focus on the jump only (and not bother with the plank/pushup part of the burpee), work on other exercises that improve jump performance like hops, bounds and single leg stability, that this approach would provide significantly better results for both jump performance and general basketball performance than the burpee.
Outside of crossfit athletes, an overwhelming majority of national or professional athletes aren’t using burpees in their training. They aren’t used in track, football, soccer, basketball, baseball, hockey, golf, strength sport, cricket, aussie rules… Agreed they are common in the military but I also expect there are plenty of tactical groups with forward thinking strength coaches who choose more effective exercises for the people they train
Burpee appears to be a team training exercise for team coordination, strength building, upping the muscler endurance and cardio, mind determination , & burns calories. Shortest rest period, probably working down to 5 secs to 0. Pondering very large numbers, gradually, along with other fun stuff. If you can't train one-way, design an alternative.
Bro coming from someone who has done a little prison time you’re wrong about the burpees. Ive seen dudes and become stronger, learner and stamina like no other I disagree with you completely.
I have a question. The dudes you reference who got stronger, leaner, etc doing burpees - was that compared to not exercising? Because if the starting point is being sedentary, or doing no activity, then anything works. Where it gets interesting is if you take two groups of people and compare different exercise interventions. There's a research study I shared in a previous comment that compared groups of firefighters who had done different training programs. One group followed a structured program, the other did fitness type workouts where burpees were featured heavily. Not only did the training program group do better, the fitness group actually got worse in terms of their physical ability to do their jobs. As always, if you like burpees, then that's great. People are free to move their bodies as they wish. But if we're trying to improve some sort of specific tangible metric, there's always a better option.
While I agree with this video in general, one thing I will say is that nothing seems to improve my conditioning more quickly than a training block with lots of burpees. Whenever I wan/need to jack up my conditioning quickly, I start including burpee/run repeats for 8-12 weeks at a time. That being said, it’s not what I’m doing most of the time.
I'm curious if you've ever done a training block that emphasizes conditioning but excludes burpees. That would be necessary to isolate what, if any, effect burpees specifically are having on your conditioning.
I have done non-burpee conditioning blocks before, but I don't think it's apples-to-apples enough to make a call one way or the other as to what's "better". If I'm not planning to use burpee / run repeats, I'll typically do run / sprint intervals, or run / hill sprint intervals. That being said, I think specificity matters. Running intervals typically make me a faster runner (aka my 10k time will get improve), but burpee run repeats don't seem to improve that much. Burpee run repeats make me noticeably better in a combat sport or grappling setting, whereas running intervals don't seem to have the same carryover to that application in my case. You're obviously more educated than me, but I think it's all about understanding what you're trying to accomplish, and picking exercises based on the application. Getting up and down quickly off the floor, while under extreme fatigue, matters in some sports and not in others. Additionally, some sports rely on an athlete's ability to continue to exert themselves while their heart is jumping out of their chest, and others don't. That being said, I'm not a burpee apologist. I just think they are a good tool for niche applications - far from a "catch all" fitness solution. 95% of the time I'm not doing any burpees at all, because I'd rather just do normal resistance training and traditional cardio. But when I need that extra boost in conditioning and/or mental fortitude, burpee / run repeats seem to do very quickly for me. Plus the workouts are super fun to do. @@trainforever1142
@@heeebeeegeeebeee I really appreciate you taking the time to share this comment. It's really thoughtful, and with amazing insight. For starters, you couldn't be more right about specificity. That's one of the foundational principles of training and program design. Specificity is really the basis for the argument I present in the video. Burpees aren't great for developing power, conditioning, strength, etc. There are almost always better choices. That said, I think you make an interesting point about getting up off the floor while under fatigue. I've rejected that argument before in a tactical context, and I stand by that, but combat sports...maybe there's something there. In that context, I'd probably want to focus solely on the getting up and down part. No real value in adding the jump. But still, it's interesting to consider. Anyway, thanks again for your time and for your thoughtful reply. Appreciate the exchange of ideas.
No problem. A thoughtful exchange of ideas on social media is a rare thing these days. As an aside from the sport-specific stuff being discussed above, I'll riff of of something else I believe you mentioned in the video (enjoyment). I tend to be the "fit guy" in my group of friends. That means that when people who know me want to start getting in shape, they usually come to me first. From a "general fitness" perspective, there's a reason that simple things appeal to beginners. There's a reason that Stronglifts 5x5 has such a cult following. Is it the most optimal program? Absolutely not. But it's super easy to remember, and that makes people feel empowered to take control of their fitness. If being a barbell purist makes someone feel hardcore, then that's great. A year from now, when they realize they're strong and out of shape, we can discuss how to fix that. But for now, developing the habit and changing the self-image matters more than what exercise modality they choose. I think burpees have a similar appeal. I've noticed that people tend want to start with potentially "silly" ideas, like doing 100 push ups a day forever, or doing prison-style burpee routines in their apartment. As long as they're not getting injured, then the important work they're doing is developing a habit, and beginning to view themself as an "in shape" person. So, if someone just loves burpees because they get to feel hardcore for doing it, then I say, "knock yourself out." I secretly know that in a few months they'll be bored and looking for something more "optimal", at which point we'll have another conversation and I'll share some basic exercise science with them. What I always mention is that - the routine you're doing right now matters very little. What really matters is that you're still exercising 5 years from now. So ... if you've found something you like, keep doing it until it's not serving you anymore, then look for something better. In general, I try to stay away from "always do this", and "never do that." People who think burpees are the "best" are as silly as people who think low bar squats make your arms grow - it's just not true. However, someone who goes from doing no exercise at all to 20 burpees a day with a daily 10 minute walk will be objectively better off 6 months later, if they stick with it. I appreciate the exchange. @@trainforever1142
@@heeebeeegeeebeee Thanks for this. You definitely know your stuff. And on the subject of enjoyment, I agree completely. In my view, my job as a trainer, and that of any health or fitness professional is to get people moving. And I typically care very little about what a person does to achieve that end. Once the habit of exercise has been established, we can start talking training variables and optimization. I'll admit that since this video was uploaded, I've become a bit conflicted about it because it's somewhat antithetical to my overall training philosophy, but I leave it up because burpees occupy a weird space in the fitness world. A lot of people do think they're some sort of magical fitness cure-all, or the best exercise for fat loss, or whatever else, and none of that stuff is true. Further, in my experience at least, most people don't enjoy them. I do still think that is true, although I'll admit the comments on this video opened my eyes to the size of the burpee community. I knew it existed but not to this extent! Lastly, compared to say, pushups, they are a bit injurious. The get-down aspect of the movement places huge strain on the wrists, and for no real benefit. So, having met many, many people over the years who want to get in shape, and who have misplaced ideas about how to achieve that, and who might, for whatever reason, believe that doing burpees will be the thing that gets them to their goals, and who likely don't enjoy burpees, and are vulnerable to injury from them due to a low conditioning level going into their new routine, I leave the video up. The hope is that these people might end up choosing some other activity to get started with, one that they're more likely to enjoy, less likely to get injured doing and thereby, hopefully stick with for longer. None of this is intended to rebut your point, but rather justify my own further, in light of the great point that you raised about enjoyment, as it's one I've wrestled with myself since posting this. Thanks and all the best with your training.
If you like them, that's great, that's what really matters. Part of the basis for the video is that most people don't like them, so I wanted to share that there is nothing special or unique to the burpee, so there's no need to do them.
Burpees are for Warriors. It’s like jumping out of an airplane at 13k feet u have to have the balls to do it. Burpees Forever! I skydive at 13k in ‘19.💪🏾💪🏾
@@michealdear6614 Warriors need to be fast, strong, and have great endurance. Burpees aren't great at developing any of those qualities. Lots of more effective exercises available.
@@trainforever1142 that’s bc it’s not about those qualities. U have to be a mental warrior to want to do burpees consistently. Not everyone train jus for the physicality. Burpees are great at developing willpower. Embrace the suck!
@@michealdear6614 Any type of hard training done consistently will develop that warrior mentality. How would a burpee develop more mental toughness than doing countermovement jumps and pushups with the same frequency? If you like burpees, that's the important thing. As I mention in the video, part of the issue with burpees is that most people don't like them. No sense in doing an unpleasant exercise if it doesn't provide specific benefit. Rear foot elevated split squats are awful too, but they provide a ton of benefit, so the suck is worth it.
Sure...but there's a continuum here. Things can be ineffective, somewhat effective, highly effective, and I suppose, optimally effective. For most fitness outcomes burpees are ineffective. For general conditioning/cardio they are somewhat effective. There are many options that are more effective for those outcomes that are also more effective for other fitness outcomes, while also being more joint friendly and/or useful for motor development or athletic performance than the burpee.
@@RGTomoenage11 Depends on the sport but things that tend to work very well across most sports include sprinting, plyometrics and other track/gait drills, strength training fundamentals with an emphasis on single leg work, power development (medballs, loaded jumps, olympic lifting etc.) There are lots of other methods or tools I might use depending on the athlete's needs, the sport, the age of the athlete, training phase, etc.
Haha. There have been a couple good counterpoints, but yeah, mostly not. The one thing that I've re-considered since uploading this is that it's not really helpful to discourage any form of physical activity, and I've contemplated taking down the video. Ultimately though I think it brings a bit of an unconventional perspective and seems to have made some people think critically about their workouts routines, so maybe there's some value there.
@@trainforever1142 For what its worth, I appreciate the video. After seeing a bunch of videos talking about mental strength and prisoner routines, its good to have some actual info. Still do them sorta for fun or when limited while travelling but its good to know I should look elsewhere for more effective options for most goals.
This video is like saying: “Nobody likes broccoli, so let me tell you why they’re not special. You can get health benefits from carrots. I made this video only for people who don’t like broccoli, and I’m here to tell you it’s ok, because nobody likes it anyway because it taste bad. So eat some carrots instead. Have a great day.”
Not really an apt analogy. Broccoli is a great vegetable with lots of nutrients. Carrots are a great vegetable with lots of nutrients. We eat vegetables either because we like them, or we want the nutrients. Burpees aren't a great exercise because they don't drive any meaningful physical adaptation. Pick any physical quality and we can easily come up with other exercises that more efficiently and effectively develop that physical quality (I have given various examples throughout the comments here). So, to link back to your analogy, it would be like saying here are 20 vegetables that have lots of health benefits, and this other vegetable that has demonstrably less than the other 20. Now, if you like eating that vegetable, you do you. But if you are looking to optimize your health through your vegetable eating, you are better off eating any of these other 20.
@@trainforever1142 I understand what you are saying, what I want you to consider is the fact that every person’s body is different. Briefly going back to the analogy, one body will respond unfavorably to broccoli while favorably to the other 20; another responds favorably to broccoli while unfavorably to the other 20 vegetables. It’s not set in stone that your perception of these exercises is for all people; that all people will benefit more from the other exercises. The examples of this point reside in the comments. People are sharing that they’ve achieved the same results from burpees as from any other exercise you suggested. But you question their results. The simple answer is: their body responds well to burpees. Have you thought perhaps they tried the other exercises to no avail? It’s possible. While some respond better to weight training, for others it’s the many forms of calisthenics. Hell, I’ve seen a guy in my the gym doing burpees with a weighted vest on, he was military. In short burpees are a great exercise depending on the person’s body type and how you utilize them.
@@westsi1 Though I completely agree with the statement that all bodies are different and respond differently to different training methods, I do not believe there are bodies that respond to burpees better than they would other methods. I've said it before, but one of the fundamental problems with the burpee is that combining the various components of the burpee actually reduces the adaptation potential of each component, making it fundamentally flawed. A person, any person, would get better results from pushups and countermovement jumps done separately than by doing the burpee. This belief is shared by many leaders in the strength and conditioning community (Mike Boyle, Ben Bruno, among others), but I understand not everyone will agree. If someone likes doing burpees, I might suggest there are more efficient, effective ways to achieve their goals, whether that be improved endurance, strength, hypertrophy, power, mobility, and so on, but at the end of the day, people can do what they want.
@@trainforever1142 So are you just going to ignore the many people in your comment section who have benefited greatly from doing the exercise? I’m sure if what you claim - about it being fundamentally flawed - is true, you would have more comments backing that claim. Instead, you read people praising the exercise. This video discourages others from trying and continuing the exercise. Those professionals you named are irrelevant when it comes to a person’s personal experience with their own body, you must listen and let others speak for themselves. I can see that you mean well, so we’ll have to agree to disagree. I do hope the this conversation has either changed your perspective or strengthen your convictions - either way, much respect to you.
Pain is a terrible indicator of the effectiveness of an exercise. That said, if the objective was to create as much pain as possible, I have some ideas that would work better than the burpee. Doing as many pushups as possible, all the way until failure, resting one minute, and then trying to do it again. Running 800 meters as fast as possible, resting for 2-3 minutes, and then trying to do it again. I don't suggest doing either of these, but both would be absolutely brutal. I disagree that the use of the burpee by the marines makes the exercise immune to criticism. Although there is a lot of great work done in tactical strength and conditioning, by no means is it perfect all across the board. Injuries from military fitness training are extremely high, higher than in the general population, and this places tremendous burden on the system: journals.lww.com/nsca-jscr/Fulltext/2015/11001/Physical_Training,_Fitness,_and_Injuries__Lessons.10.aspx There is also strong evidence that structured training programs delivered by qualified personnel yield results superior to more generic, "toughness" oriented approaches: journals.lww.com/nsca-jscr/Fulltext/2020/03000/Effects_of_Periodized_vs__Nonperiodized_Resistance.17.aspx journals.lww.com/nsca-jscr/Fulltext/2015/11001/Training_Methods_and_Training_Instructors_.31.aspx
@@bigtech191 Sure but again, any exercise or training method can be used in a way that creates "mental pain." If that's what you're after, might as well pick something that makes you bigger, faster, stronger, more powerful, or some other measurable performance quality.
@@bigtech191 wouldn’t be in my top 10 for any of them, but if you like burpees and find you get good results from doing them then that’s what matters most.
When training for a fight and you need absolute cardio conditioning DO BURPEES. They will burn you out in a beautiful way. Torch your lungs and thighs and you'll power through anything. Also you can do them like a sprawl so its good for wrestling reaction and coordination as well. Running and swimming isn't enough, you need finishers after those. Im not a fan of your thought process here. I don't think you're looking at this from an athlete performance stance.
I never suggested running and swimming, and I agree, those wouldn't work well to train someone for a fight. Various plyometrics, med ball work, grappling, climbing, kettlebells, would, however, and they'd transfer better than the burpee would. "Burn you out in a beautiful way" and "torch your lungs and thighs" isn't exactly the language of high performance. It is highly unusual, virtually unheard of, for strength and conditioning coaches to prescribe burpees to their athletes. A notable exception would be crossfit, where the burpee can be part of the sport, so that's reasonable.
@@trainforever1142 THEN THE TITLE SHOULD BE “ STOP DOING BURPEES” WHY BURPEES ARE BAD !! Most people don’t know THIS ABOUT BURPEES! ( the thumbnail ) should be a thumbs down 👎🏿 with you ( shaking your head ) or matter fact, picture of you doing a burpee with a x over it and then a cut out bigger picture of you shrugging your shoulder.. title is misleading and you being a new RUclipsR you don’t want to get off on the wrong foot
I find this video very disturbing because of the benefits that the exercise affords you if done properly. You squat, you plank, you do a push up and could do several ones incorporated into the movement, furthermore you could incorporate mountain climbers and still tuck jump or even star jump upon your final stretch of the move. The compound nature of the exercise and the fact that if done properly you are still doing a lot more than other isolated exercises is why it is preferable and difficult. Given the fact that I have to leave home early in the mornings, Sir, my routine was basic routine was 100 pushups, 100 situps and 100 squats, planks et al but that takes doing time due to stops at times. But since incorporating burpees, I am now been able to do pushups easily and even extended them, by that I mean, if I am doing 100 burpees for every set of 10 burpees, I do 10 pushup at the first count and still do 2-3 pushups or more while counting to 10 with emphasis on good form. I an inclined to think I am not alone particularly having also perused the comments, this has to be one of the videos where the facilitator's pov is vastly countered and corrected due to the I must say incorrect or opinion based nature of the video. So if you can, name an exercise that will do the job of the burpees effectively as well, will be very glad because just 30 burpees will get your heart rate pumping and body breaking sweat.
It sounds like you've found a routine that works for you, and that's awesome. As I state in the video, the main thing is for people to get active in a way that works for them, and if for you that's burpees, then I think that's great. My point is that combining the components of the burpee into one exercise, as in the burpee, reduces the movement quality and adaptation potential of the separate components compared to when you do them on their own. Rather than 30 burpees, we could do 5 standing two foot jumps where we actually focus on putting force into the ground and jumping with intent, followed by 5-10 pushups, and repeat that circuit for however many rounds suited our purposes. The question about "find one exercise" doesn't really make sense because it's an artificial constraint. It can be a fun thought experiment, but outside of injury, we're never limited to only doing one exercise. Time constraints don't apply here either because 30 reps of one exercise would take about the same time as 15 reps of 2 exercises, or 10 of 3. I agree that 30 burpees would get your heart rate up. 30 burpees probably takes what, 90-120 seconds (3-4s/rep), on average ? It's not hard to get your heart rate up and get a good sweat going in that amount of time. Running would do it, so would the jump/pushup superset I suggest above, or any other combination of activities. Please understand that the purpose of this video is to reassure people who don't like burpees, who are the majority, that they don't have to do them. I'm not interested in discouraging people from doing their preferred activities, so if for you that's burpees, that's awesome. Enjoy your workouts.
@Chivo Man That suggests that the burpee is a good exercise for a young fit person capable of executing burpees with good technique. I would argue that even in these specific circumstances, it is not. Not because it's unsafe, but because it's not an effective training method for any goal. This same fit young person could sprint, do plyometrics, throw a medicine ball, squat, deadlift, press, row, clean, snatch, do pushups, swing a kettlebell, do nordic hamstring curls, run a 5K or 10K, do cycling sprint intervals, and on and on. Whether we want to increase strength, power, grow muscle, improve endurance, mobility, or anything else, we can always find better options than the burpee. This is the point I am trying to make in the video.
The name aside, a barbell burpee and a bodyweight burpee have very little in common. A "barbell burpee" includes a barbell clean and press, which I agree, is an awesome exercise. I think adding the kick out and the pushup are just eye wash that takes away from movement quality of the clean and press. Why not do a set of 5-10 clean and presses and then a set of 10 pushups right after? More power output on the clean and press, better movement quality on the pushup, plus can do them from the floor, rather than inclined on the barbell which makes it easier. Sometimes combining exercises makes things worse.
I would say yes, it is a great activator to muscle growth, include a pre workout of burpees and then go hit the weights, only those who have seen the benefits of a long period of burpee implementation knows what benefits come with doing burpees; bottom line they will help you gain muscle mass, for sure.
Yes this guy doesn’t know you add more pumps (push ups) in your burpees I do three pump burpees and mix it in with pull ups you will get jacked look up iron wolf on RUclips and you will see how jacked from it
I’m a trainer I think it’ll be a good ideal for us to debate this online
I, respectfully disagree with the information presented in this video. You all have a nice day.
Well said
I couldn't even finish I clicked off
I have been doing 40 Navy Seal Burpees in 20 minutes for a few months, and I have gained a noticeable amount of muscle in all parts of my body, and I am already very fit. Burpees are the most effective single body movement you can ever do.
To do a burpee you must Squat, pushdown kickout pushup and high jump with explosion. A burpee incorporates 5workouts in one!! It's the best single workout EVER!! It only requires a small dpace for the workout. Tell me another stationary workout that incorporates 5workouts in one tho? Can you? Hands down burpees is Best.
Amen
This is the benefit of burpees and why they are the most effective. Nothing makes me sweat as if I took a bath after just 10 minutes of 100 set burpee routine. That to me is effective. Period.
How sweaty you get is not a good indicator of an effective workout. Effective means it creates some kind of measurable, beneficial, adaptation like making you stronger, faster, more powerful, mobile, and on and on. Burpees are not good at creating adaptations, at least not compared to many other available exercise options. That said, some people enjoy getting really sweaty from a workout, and if that feeling keeps you engaged with your training routine, there's value in that.
Point well taken but to me and for many others I know if I’m working ten minutes and I get the sweat I get from it tells me my body is working hard. Basically a small investment with a big return.
What exactly is the big return you are referring to?
I am genuinely inerested in your perspective.
I get sweat dripping off my face around the 70 mark.. when I'm doing 100 burpees. That let's me know that the calories are burning.
@@trainforever1142 I'm not the person you responded to, but for me due to a foot injury I cannot jog or run, or even walk for more than ~30 mins without experiencing inflammation that lasts for a couple days or more. The burpee is a great way for me to get my heart beating fast and hard while minimising the time on my feet. You would think the jumping/landing aspect of a burpee would cause similar problems that jogging and running has, but for some reason it just doesn't aggravate my foot the same way. I live a very sedentary life and the burpee kind of unlocked high-intensity training for me in a way that I have had trouble incorporating into my life.
I do burpees relatively infrequently now since I started with my kettlebell swings, but I have noticed that my cardio is just straight-up better, my hamstring/hip flexibility seems improved, and if I slow down the push-up and make it a slower, tightly-controlled movement it is an effective chest exercise given I don't train chest explicitly besides the burpee and the occasional dip.
I can't remember where I saw it, but I remember hearing some longevity-type of scientist talking about getting your heart-rate high just once a day for even just 5-10 minutes was massively beneficial. I don't understand the hows and whys of it, but for someone without a background in physical training, going from sedentary existence to doing 100 burpees a day definitely causes some adaptations to occur, cardiovascular benefits, flexibility benefits when jumping from push-up stance to a low-squat stance, muscular strength development (I've never explicitly trained push-ups but I can do sets of 30 without issue now, compared to barely being able to do 6/7 before I started with burpees). I used to be able to do sets of I think 50 or 60 very easily in my teens, but that was when I was doing barbell bench presses a couple times a week.
Wolfpack!!!
Ironwolf rules!!!
This is nonsense 👎🏼
To anyone new to watching this video, Burpees is not meant to develop muscle, but to enhance cardio and blood flow. It’s a great exercise for anyone who is able and willing to do them. I encourage you to incorporate them in your HIIT.
it doesnt develop but i find it tones them and makes them stronger
@rolandomota7771 how about stamina?
@@CryptoWolf1 Good for stamina too, because it utilizes multiple groups.
I think it’s wrong to say that “ nobody likes them”.
I’m almost 60, and I do a Burpee workout as a warmup every day from Monday to Friday. One Burpee +3 push-ups and then jog on the spot at a rate of five burpees per minute.
The reason why I’m doing this is because since 2014 I have been practising CrossFit. Last year I relocated to a Caribbean island where there is no CrossFit box and I needed a WOD.
Having done this work out now throughout the month of May, I’ve toned up very quickly, my strength is up, and it has had a positive impact on my mobility.
I personally think that the technique of doing this movement is important, and I can feel how it is benefiting me in other ways.
I admire your passion in delivering this video, but perhaps a lot of people are perceiving it as a direct attack on this movement.
I prefer burpees to running and I skip (Doubleunders) too.
Thanks for your comment. Yes, definitely a lot of people are taking it as a direct attack on the movement. It's led to some interesting discussion for sure. Although I do say that "nobody likes them," I do also mention that if you like doing burpees, then that's a perfectly fine reason to do them. My frame of reference is many years experience as a strength coach & personal trainer, which means a lot of people speak openly with me about their preferences for exercise. Hundreds of people of all ages have looked me right in the eye and said they hate burpees and they won't do them. Maybe one or two have said they like them or don't mind them.
Again, if you, or anyone, likes doing burpees, that's great. Any activity is better than none, and people are free to move how they want. The flip side is that I can say with confidence that there is no physical attribute that can't be better developed with a different exercise.
All the best with your training.
@Coach Wilson Lawrence. I am in the same boat. I am getting close to 60 and do burpees every day. Keep getting at it sir… :):)
From a military/le perspective I think that the "people hate burpees" point is the main benefit. The burpee probably trains mental toughness more than it trains any specific physical benefit, and it has those too. Training yourself to "gut it out" can pay off when the chips actually come down.
From a "combat" aspect it mimics dropping to prone and getting back onto your feet to move to another point of cover. I'll do some where I jump into a pull-up which mimics obstacle clearing.
I wouldn't say that "only do burpees forever" is the best training approach but I cycle through periods of burpee centric workouts on occasion.
Thanks for your comment and perspective. Regarding the "mental toughness" benefits of burpees - is there something unique about the burpee that develops mental toughness more than other hard training methods? Some things that I think require more mental toughness would be trying to set a new 10 rep max on any big barbell lift (like a squat), running a 3KM or 5KM as fast as you can, running 4x400M all out with a 1:1 work to rest ratio, and if we're going to stick with bodyweight only calisthenic type exercises, doing as many pushups as you can. I don't believe that there is anything special about a burpee that develops mental toughness more than any of these examples, and I would argue that that physical adaptation potential of any of the above are superior to the burpee.
For the combat specific movement point, I could see that if it didn't also include a jump. If you want to practice getting on the ground as fast as possible to take cover, why not just practice that? Why the jump? Why get back up and do it again? Why use a conditioning exercise to develop a job specific skill? Wouldn't it be best to practice that with your gear on, rather than doing it in gym clothes as a workout?
My point is, whatever we're trying to develop, strength, power, conditioning, mobility, or indeed, mental toughness, we can find a better method.
@@trainforever1142 I can do it with no need for gym equipment...or even a gym. I can get a full body HITT workout in 10 minutes.
Mental toughness from a military perspective is more about endurance over a period of time vs max single reps of a movement. Burpees more closely simulate what it's like to "gas out" while fighting a resisting subject than any other exercise I've experienced. Running can build mental toughness...sure....but the "feeling" is nothing like the experience of burpees.
I'm not for overselling the burpee as the "end all be all", but I disagree with your take that it's not as valuable an exercise as another that you could replace it with.
@@trainforever1142 as to the "drop to cover then get up and rush to another point of cover"....burpees are a simple... encapsulated movement that builds a similar pattern of movement while simulating the physical exhaustion you will experience after rushing yards and yards of distance wearing gear. Why the jump? Why not? I could say it approximates the power movement you have to pull when getting up while wearing gear and into a sprint
Why not do it in gear? Sometimes you should...but pro ball players don't do all of their PT in full gear all of the time either.
@@tgace334 You're right about pro ball players, but athletic training programs don't specifically mimic sport specific movements - rather they develop the physical qualities that transfer over to sport.
Although I do say this in the video I feel it gets lost in translation sometimes - part of my argument against the burpee is that most people don't enjoy them, but do them anyway because they think there's something special about them. My argument is that there isn't anything special about them, and there's no need to do them. But, and this is important, if someone does like to do them, then rock on, do your thing. I do still think that there are better ways to develop whatever quality the burpee is supposed to be developing, but that's true of many popular training methods. And the fact is that physical inactivity is a crisis, so I'm reluctant to discourage people from doing activities they enjoy.
Good luck with your training.
The burpees is the most intense exercise, main benefit is that it gets you ready for battle.
I can think of a few exercises more intense than burpees
@@trainforever1142 share bro
@@amiracle1269 First I think it's important to define what intensity means. The two most common definitions are as a percentage of max heart rate, or a percentage of your 1 rep max. Since we're talking burpees, let's stick to the bodyweight realm where max heart rate would be the better definition, though I would also suggest that exercises that fatigue you more quickly, or in other words, those that you can do fewer of, are more intense. The best example would be sprinting. If we really want to go apples to apples here and only compare body weight exercises that are done in place, then we can go with a countermovement jump, split squat jump, or any plyometric really, and for the upper body any advanced pushup variation, whether that's plyometric, slow eccentric, "spiderman" etc. If someone wanted to do an experiment, they could do maximum effort countermovement jumps and see how many reps they could do before their technique completely breaks down - highly unlikely it would be more than 20. Being able to do 20 burpees really isn't a big deal. I would also expect the countermovement jump would get HR higher as well.
Just some examples...Good question, thank you.
@@trainforever1142 how about squat jumps man btw THANKS A BILLION FOR THE REPLY MY RESPECT FOR UR OPINION IN YOUR FIELD HAS GROWN EXPONENTIALLY, U R TOP TIER MAN!!!
@@amiracle1269 You're too kind. Squat jumps for sure. Very similar to a countermovement jump. The difference is you pause for a moment in the bottom position before jumping in the squat jump. Both are great exercises. Cheers!
Your just knitpicking bro , just say “ hi I don’t like burpees “
Following the Busy Dad Program has changed my life. I’m fitter and stronger than I’ve ever been - and that’s all thanks to 4x20 mins of burpees a week.
So I have no clue what you are talking about and suggest you start burpees too.
My argument is that I'll bet you would get better results with 4x20 minutes of different exercises at a roughly equivalent intensity, but if you've found what works for you, that's great.
I have seen a fat man run a marathon and I have seen a skinny guy bench press 315. I have never seen a guy who wasn't fit be able to do alot of burpees. So I don't know. But think you are wrong the harder you trainer the better you feel and the better you look.
Thanks for your comment. I take issue with equating body composition or size with fitness, that's not accurate. Further, that skinny guy benching 315 is certainly strong, and likely fit, and the overweight person who runs a marathon may very well be fit too. There's a big difference between a 3 hour marathon and a 7 hour marathon. I somewhat agree that a person would have to be fit to do a lot of burpees, but I definitely don't think it's the best overall measure of fitness because it has limited transfer to sport performance and/or activities of daily living, and there are simply better tools available to measure that. Using similar examples to what you raised, something like max reps @ bodyweight on bench press + 5KM running time would be a good measure of overall fitness.
I agree that hard training is great, but there's a limit to this idea that "the harder you go the better it is." It's true to a point. Training is great but it's also a means to an end. If I can increase my strength/power/flexibility/endurance/energy levels in a shorter, less intense workout, why wouldn't I choose that option? Plus, results come via the recovery from training, not the training itself. Training so hard that you can't recover adequately is called overtraining, a well documented phenomenon and not something you want.
As I mention in the video, a big part of the issue with burpees is that a most people don't like them, but also believe there is something special about them, so do them even though there are other activities they would enjoy more and get better results from. This video has definitely introduced me to a lot of burpee fans, and honestly, that's great. If you love the exercise, then that's great. I still believe that there are many superior options to achieve your training goals, no matter what they are, but I also encourage people to do the activities they enjoy.
The foundation of my workout is the burpee...I do them everyday averaging about 100 in about 12 min...I've lost 55lbs, and gained 6 pack abs at age 60...downplaying the benefits of burpees just because the movement is hated is ridiculous and harmful...burpees and it's many variations are the best body weight exercise that is available...if you want results instead of futility...DO BURPEES!
Which burpee do u make the most? The One with One push up or the navy seal?
Burpee problematic? Nobody likes them? Respectfully, never try to speak for "everybody" by saying that"nobody" likes them. I love them. So just based on me, your "nobody" statement is wrong.
Challenge is the benefit. Cardiovascular endurance. And mobility
Many better ways to develop all of those.
Burpees are op. I can speed rope for an hour. And i don't get tired. I have 130 rpm on average. Burpees work for me. Also it's great to save time. I only have to do pull-ups, chinups and burpees with a pulse squat variation for more leg volume. And this tires me as shit. You're info is off somewhere. And I've got to 100 burpees under 5 minutes before and I've never injured myself with 300 reps a every day, and this was when I had patellar tendonitis. Burpees didn't affect my knee atall. Burpees are special. They are a hack.
Same for me, I've put on weight from navy seal burpees, my arms, chest, abs and quads have notably increased in size doing nothing but navy seal and/or 8 count and/or 5 pump burpees. My endurance has also made an increase--though probably less so than my strength.
Anything that improves your health is a win win.
Burpees were originally an assessment of general fitness. However, they are also a great workout. Needs no equipment, needs very little space, no membership fees. Works major muscle groups.
Also, the ability to get up from a prone position is a good indicator of physical fitness as we age past 50. Burpees help strengthen the muscles and joints involved.
Burpees every day, superman planks every day, push ups to failure twice a week works for me.
It is a staple for the military and the special forces swear by them.
Introduced my older brother to burpees who swears its the single greatest exercise for shredding.
There aren't really any good exercises for shredding, if by shredding you mean burning body fat. Exercise is predominantly fuelled by carbohydrate. Body fat is lost by sustaining a caloric deficit for a long period of time. Several factors play a role in successfully sustaining a caloric deficit. Burning as many calories as possible in a workout does not matter that much.
@@trainforever1142 how ya doing bro, I wholeheartedly agree, u can absolutely separate the individual exercises and reap the benefits. Their are variables in all things. Burpees are just a "thing"...not knocking them but i can do pushups with mountain climbers and get the exact benefits, I believe. Also, changing hand positions w pushups.
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KEEP DOING THE GOOD WORK BRO
Clueless. I wonder why they changed my life...
i think if you want to be more fit, have more stamina and just able to go harrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrd, and do more than the person next to you, do burpees. All your sporting activities will increase by lot.
Thanks for your comment. I disagree with your last statement. Burpees won't make you run faster, jump higher, throw farther, or improve your movement competency in a meaningful way. Their effect on sports performance is negligible at best. Well-designed training programs that specifically improve sport performance can also build general fitness, stamina, toughness and are the superior choice.
@@trainforever1142 I understand what you said, but for me, in basketball practice, i was consistently able to jump higher, i wasn't necessarily faster than the fastest guy on the team, but my cardio was much better than everybody else on the team. One guy passed me on the way to the rim, i felt the power from my toes to my thighs activate just like when doing burpees and i just sprung up high into the air, it was amazing lol l
@@lyndonhercules7003 Thanks for sharing that. You bring up an interesting point that touches on one of the main problems with the burpee. Although the burpee includes a jump, it is generally done with very low intent, and these jumps tend to not be very high compared to a person's maximum jumping ability. Plyometric training done with maximal intent, exercises like countermovement jumps and depth jumps will develop jumping ability much better than the burpee. In fact I would argue that doing a lot of burpees would decrease jumping ability in a trained population. How can you be certain that your superior performance was a result of doing burpees?
@@trainforever1142 i go hard at the jumping part specifically, that increases my fitness quicker, and that's why the jump worked so good in the game :)
@@lyndonhercules7003 That would be the best way to do it for sure. If your training is giving you the results you want and you're enjoying it and not getting injured, that's the most important thing. As a strength and conditioning coach with a lot of experience in basketball at the University and National levels, I am confident in saying that if one were to focus on the jump only (and not bother with the plank/pushup part of the burpee), work on other exercises that improve jump performance like hops, bounds and single leg stability, that this approach would provide significantly better results for both jump performance and general basketball performance than the burpee.
Wait wait, "it is not doing anything for your glutes or forearms," It is a squat with a push up and a jump.
Why then almost all athletes and military do burpees ...
Outside of crossfit athletes, an overwhelming majority of national or professional athletes aren’t using burpees in their training. They aren’t used in track, football, soccer, basketball, baseball, hockey, golf, strength sport, cricket, aussie rules…
Agreed they are common in the military but I also expect there are plenty of tactical groups with forward thinking strength coaches who choose more effective exercises for the people they train
I hate burpees while i do them but love it afterwards
Burpee appears to be a team training exercise for team coordination, strength building, upping the muscler endurance and cardio, mind determination , & burns calories. Shortest rest period, probably working down to 5 secs to 0.
Pondering very large numbers, gradually, along with other fun stuff. If you can't train one-way, design an alternative.
This video is all opinion bro chill.
I think I make that pretty clear
One of the best exercise
Best for what?
@@trainforever1142 burpees works all your body muscle I’ve just started doing it .
Best than sitting and not doing nothing @@trainforever1142
My best time at burpees is 6mins 38 secs, It’s very difficult
What does that even mean
For how many, and are you doing them efficiently?
Yea how many? 1?? 😆
Say that to prison inmates
Yes, the undisputed strength and conditioning experts.
Bro coming from someone who has done a little prison time you’re wrong about the burpees. Ive seen dudes and become stronger, learner and stamina like no other I disagree with you completely.
I have a question. The dudes you reference who got stronger, leaner, etc doing burpees - was that compared to not exercising? Because if the starting point is being sedentary, or doing no activity, then anything works. Where it gets interesting is if you take two groups of people and compare different exercise interventions. There's a research study I shared in a previous comment that compared groups of firefighters who had done different training programs. One group followed a structured program, the other did fitness type workouts where burpees were featured heavily. Not only did the training program group do better, the fitness group actually got worse in terms of their physical ability to do their jobs. As always, if you like burpees, then that's great. People are free to move their bodies as they wish. But if we're trying to improve some sort of specific tangible metric, there's always a better option.
While I agree with this video in general, one thing I will say is that nothing seems to improve my conditioning more quickly than a training block with lots of burpees. Whenever I wan/need to jack up my conditioning quickly, I start including burpee/run repeats for 8-12 weeks at a time. That being said, it’s not what I’m doing most of the time.
I'm curious if you've ever done a training block that emphasizes conditioning but excludes burpees. That would be necessary to isolate what, if any, effect burpees specifically are having on your conditioning.
I have done non-burpee conditioning blocks before, but I don't think it's apples-to-apples enough to make a call one way or the other as to what's "better". If I'm not planning to use burpee / run repeats, I'll typically do run / sprint intervals, or run / hill sprint intervals.
That being said, I think specificity matters. Running intervals typically make me a faster runner (aka my 10k time will get improve), but burpee run repeats don't seem to improve that much.
Burpee run repeats make me noticeably better in a combat sport or grappling setting, whereas running intervals don't seem to have the same carryover to that application in my case.
You're obviously more educated than me, but I think it's all about understanding what you're trying to accomplish, and picking exercises based on the application. Getting up and down quickly off the floor, while under extreme fatigue, matters in some sports and not in others.
Additionally, some sports rely on an athlete's ability to continue to exert themselves while their heart is jumping out of their chest, and others don't.
That being said, I'm not a burpee apologist. I just think they are a good tool for niche applications - far from a "catch all" fitness solution. 95% of the time I'm not doing any burpees at all, because I'd rather just do normal resistance training and traditional cardio.
But when I need that extra boost in conditioning and/or mental fortitude, burpee / run repeats seem to do very quickly for me. Plus the workouts are super fun to do. @@trainforever1142
@@heeebeeegeeebeee I really appreciate you taking the time to share this comment. It's really thoughtful, and with amazing insight. For starters, you couldn't be more right about specificity. That's one of the foundational principles of training and program design. Specificity is really the basis for the argument I present in the video. Burpees aren't great for developing power, conditioning, strength, etc. There are almost always better choices.
That said, I think you make an interesting point about getting up off the floor while under fatigue. I've rejected that argument before in a tactical context, and I stand by that, but combat sports...maybe there's something there. In that context, I'd probably want to focus solely on the getting up and down part. No real value in adding the jump. But still, it's interesting to consider.
Anyway, thanks again for your time and for your thoughtful reply. Appreciate the exchange of ideas.
No problem. A thoughtful exchange of ideas on social media is a rare thing these days.
As an aside from the sport-specific stuff being discussed above, I'll riff of of something else I believe you mentioned in the video (enjoyment).
I tend to be the "fit guy" in my group of friends. That means that when people who know me want to start getting in shape, they usually come to me first.
From a "general fitness" perspective, there's a reason that simple things appeal to beginners. There's a reason that Stronglifts 5x5 has such a cult following. Is it the most optimal program? Absolutely not. But it's super easy to remember, and that makes people feel empowered to take control of their fitness. If being a barbell purist makes someone feel hardcore, then that's great. A year from now, when they realize they're strong and out of shape, we can discuss how to fix that. But for now, developing the habit and changing the self-image matters more than what exercise modality they choose.
I think burpees have a similar appeal. I've noticed that people tend want to start with potentially "silly" ideas, like doing 100 push ups a day forever, or doing prison-style burpee routines in their apartment. As long as they're not getting injured, then the important work they're doing is developing a habit, and beginning to view themself as an "in shape" person.
So, if someone just loves burpees because they get to feel hardcore for doing it, then I say, "knock yourself out." I secretly know that in a few months they'll be bored and looking for something more "optimal", at which point we'll have another conversation and I'll share some basic exercise science with them.
What I always mention is that - the routine you're doing right now matters very little. What really matters is that you're still exercising 5 years from now. So ... if you've found something you like, keep doing it until it's not serving you anymore, then look for something better.
In general, I try to stay away from "always do this", and "never do that." People who think burpees are the "best" are as silly as people who think low bar squats make your arms grow - it's just not true.
However, someone who goes from doing no exercise at all to 20 burpees a day with a daily 10 minute walk will be objectively better off 6 months later, if they stick with it.
I appreciate the exchange.
@@trainforever1142
@@heeebeeegeeebeee Thanks for this. You definitely know your stuff. And on the subject of enjoyment, I agree completely. In my view, my job as a trainer, and that of any health or fitness professional is to get people moving. And I typically care very little about what a person does to achieve that end. Once the habit of exercise has been established, we can start talking training variables and optimization. I'll admit that since this video was uploaded, I've become a bit conflicted about it because it's somewhat antithetical to my overall training philosophy, but I leave it up because burpees occupy a weird space in the fitness world. A lot of people do think they're some sort of magical fitness cure-all, or the best exercise for fat loss, or whatever else, and none of that stuff is true. Further, in my experience at least, most people don't enjoy them. I do still think that is true, although I'll admit the comments on this video opened my eyes to the size of the burpee community. I knew it existed but not to this extent! Lastly, compared to say, pushups, they are a bit injurious. The get-down aspect of the movement places huge strain on the wrists, and for no real benefit. So, having met many, many people over the years who want to get in shape, and who have misplaced ideas about how to achieve that, and who might, for whatever reason, believe that doing burpees will be the thing that gets them to their goals, and who likely don't enjoy burpees, and are vulnerable to injury from them due to a low conditioning level going into their new routine, I leave the video up. The hope is that these people might end up choosing some other activity to get started with, one that they're more likely to enjoy, less likely to get injured doing and thereby, hopefully stick with for longer.
None of this is intended to rebut your point, but rather justify my own further, in light of the great point that you raised about enjoyment, as it's one I've wrestled with myself since posting this.
Thanks and all the best with your training.
So we should not do them? I wonder how my trainer might take this if I forward this
That is the point I'm trying to make, yes. Forward it to them and see what they say :)
with all do respect as another trainer. I think you can spend your time more wisely
I agree what the hell was this
Burpees are amazing. I would say closes to a real mma fight which we like.
Burpees is hard but it's great. I have added burpees to my spartacus workout that I do for 1 minute 3 rounds.
If you like them, that's great, that's what really matters. Part of the basis for the video is that most people don't like them, so I wanted to share that there is nothing special or unique to the burpee, so there's no need to do them.
Burpees are for Warriors. It’s like jumping out of an airplane at 13k feet u have to have the balls to do it. Burpees Forever!
I skydive at 13k in ‘19.💪🏾💪🏾
@@michealdear6614 Warriors need to be fast, strong, and have great endurance. Burpees aren't great at developing any of those qualities. Lots of more effective exercises available.
@@trainforever1142 that’s bc it’s not about those qualities. U have to be a mental warrior to want to do burpees consistently. Not everyone train jus for the physicality. Burpees are great at developing willpower. Embrace the suck!
@@michealdear6614 Any type of hard training done consistently will develop that warrior mentality. How would a burpee develop more mental toughness than doing countermovement jumps and pushups with the same frequency? If you like burpees, that's the important thing. As I mention in the video, part of the issue with burpees is that most people don't like them. No sense in doing an unpleasant exercise if it doesn't provide specific benefit. Rear foot elevated split squats are awful too, but they provide a ton of benefit, so the suck is worth it.
Lmaoo why does this guy hate burpees so much maybe it’s because he can’t do them 😂
That must be it
Very good tips, Mr Leonardo Bonucci!!
So in other words dont do burpees?
Pretty much!
@@trainforever1142 very interesting indeed!
There’s something more effective to everything
Sure...but there's a continuum here. Things can be ineffective, somewhat effective, highly effective, and I suppose, optimally effective. For most fitness outcomes burpees are ineffective. For general conditioning/cardio they are somewhat effective. There are many options that are more effective for those outcomes that are also more effective for other fitness outcomes, while also being more joint friendly and/or useful for motor development or athletic performance than the burpee.
@@trainforever1142 what would you recommend for athletic performance???
@@RGTomoenage11 Depends on the sport but things that tend to work very well across most sports include sprinting, plyometrics and other track/gait drills, strength training fundamentals with an emphasis on single leg work, power development (medballs, loaded jumps, olympic lifting etc.) There are lots of other methods or tools I might use depending on the athlete's needs, the sport, the age of the athlete, training phase, etc.
This guy is a hater, Do not listen to him
A hater with people's best interest in mind, but you are of course welcome to not listen to me.
We won’t 👎
90% of the prison population STRONGLY DISAGREES..AND THE US MILITARY SECONDS THAT EMOTION.....HOORAH!!! #IRONWOLF #BURPEESKING #DOYOU
I'd argue, but I'm intimidated by your reference to prison population
When we do burpees in class..... I hate them, just the name of them makes me flinch but it s true, they are brilliant cardio! 😂
LONG LIVE THE BURPEE!!!!!🦍🐂💪🏾💪🏾💪🏾
This might be the most bro fitness comment section Ive ever read lol. Was hoping to find at least one good counter-point but unlucky I guess.
Haha. There have been a couple good counterpoints, but yeah, mostly not. The one thing that I've re-considered since uploading this is that it's not really helpful to discourage any form of physical activity, and I've contemplated taking down the video. Ultimately though I think it brings a bit of an unconventional perspective and seems to have made some people think critically about their workouts routines, so maybe there's some value there.
@@trainforever1142 For what its worth, I appreciate the video. After seeing a bunch of videos talking about mental strength and prisoner routines, its good to have some actual info.
Still do them sorta for fun or when limited while travelling but its good to know I should look elsewhere for more effective options for most goals.
Seals use them , that’s good enough for me. Dude knows how hard they are 😏
I don't believe you
Ok!
I totally agree 😁
Thank you Dr. Gupta!
This video is like saying:
“Nobody likes broccoli, so let me tell you why they’re not special. You can get health benefits from carrots. I made this video only for people who don’t like broccoli, and I’m here to tell you it’s ok, because nobody likes it anyway because it taste bad. So eat some carrots instead. Have a great day.”
Not really an apt analogy. Broccoli is a great vegetable with lots of nutrients. Carrots are a great vegetable with lots of nutrients. We eat vegetables either because we like them, or we want the nutrients. Burpees aren't a great exercise because they don't drive any meaningful physical adaptation. Pick any physical quality and we can easily come up with other exercises that more efficiently and effectively develop that physical quality (I have given various examples throughout the comments here). So, to link back to your analogy, it would be like saying here are 20 vegetables that have lots of health benefits, and this other vegetable that has demonstrably less than the other 20. Now, if you like eating that vegetable, you do you. But if you are looking to optimize your health through your vegetable eating, you are better off eating any of these other 20.
@@trainforever1142 I understand what you are saying, what I want you to consider is the fact that every person’s body is different. Briefly going back to the analogy, one body will respond unfavorably to broccoli while favorably to the other 20; another responds favorably to broccoli while unfavorably to the other 20 vegetables. It’s not set in stone that your perception of these exercises is for all people; that all people will benefit more from the other exercises. The examples of this point reside in the comments. People are sharing that they’ve achieved the same results from burpees as from any other exercise you suggested. But you question their results. The simple answer is: their body responds well to burpees. Have you thought perhaps they tried the other exercises to no avail? It’s possible. While some respond better to weight training, for others it’s the many forms of calisthenics. Hell, I’ve seen a guy in my the gym doing burpees with a weighted vest on, he was military. In short burpees are a great exercise depending on the person’s body type and how you utilize them.
@@westsi1 Though I completely agree with the statement that all bodies are different and respond differently to different training methods, I do not believe there are bodies that respond to burpees better than they would other methods. I've said it before, but one of the fundamental problems with the burpee is that combining the various components of the burpee actually reduces the adaptation potential of each component, making it fundamentally flawed. A person, any person, would get better results from pushups and countermovement jumps done separately than by doing the burpee. This belief is shared by many leaders in the strength and conditioning community (Mike Boyle, Ben Bruno, among others), but I understand not everyone will agree. If someone likes doing burpees, I might suggest there are more efficient, effective ways to achieve their goals, whether that be improved endurance, strength, hypertrophy, power, mobility, and so on, but at the end of the day, people can do what they want.
@@trainforever1142 So are you just going to ignore the many people in your comment section who have benefited greatly from doing the exercise? I’m sure if what you claim - about it being fundamentally flawed - is true, you would have more comments backing that claim. Instead, you read people praising the exercise. This video discourages others from trying and continuing the exercise. Those professionals you named are irrelevant when it comes to a person’s personal experience with their own body, you must listen and let others speak for themselves. I can see that you mean well, so we’ll have to agree to disagree. I do hope the this conversation has either changed your perspective or strengthen your convictions - either way, much respect to you.
The pain lets you know the burpee is working. Marines use em, enough said.
Pain is a terrible indicator of the effectiveness of an exercise. That said, if the objective was to create as much pain as possible, I have some ideas that would work better than the burpee. Doing as many pushups as possible, all the way until failure, resting one minute, and then trying to do it again. Running 800 meters as fast as possible, resting for 2-3 minutes, and then trying to do it again. I don't suggest doing either of these, but both would be absolutely brutal.
I disagree that the use of the burpee by the marines makes the exercise immune to criticism. Although there is a lot of great work done in tactical strength and conditioning, by no means is it perfect all across the board. Injuries from military fitness training are extremely high, higher than in the general population, and this places tremendous burden on the system: journals.lww.com/nsca-jscr/Fulltext/2015/11001/Physical_Training,_Fitness,_and_Injuries__Lessons.10.aspx
There is also strong evidence that structured training programs delivered by qualified personnel yield results superior to more generic, "toughness" oriented approaches:
journals.lww.com/nsca-jscr/Fulltext/2020/03000/Effects_of_Periodized_vs__Nonperiodized_Resistance.17.aspx
journals.lww.com/nsca-jscr/Fulltext/2015/11001/Training_Methods_and_Training_Instructors_.31.aspx
@@trainforever1142 I'm talking about mental pain. Your mind will give up before your body does in many cases.
@@bigtech191 Sure but again, any exercise or training method can be used in a way that creates "mental pain." If that's what you're after, might as well pick something that makes you bigger, faster, stronger, more powerful, or some other measurable performance quality.
@@trainforever1142 burpees can be tailored to accommodate all of these things.
@@bigtech191 wouldn’t be in my top 10 for any of them, but if you like burpees and find you get good results from doing them then that’s what matters most.
When training for a fight and you need absolute cardio conditioning DO BURPEES. They will burn you out in a beautiful way. Torch your lungs and thighs and you'll power through anything. Also you can do them like a sprawl so its good for wrestling reaction and coordination as well. Running and swimming isn't enough, you need finishers after those. Im not a fan of your thought process here. I don't think you're looking at this from an athlete performance stance.
I never suggested running and swimming, and I agree, those wouldn't work well to train someone for a fight. Various plyometrics, med ball work, grappling, climbing, kettlebells, would, however, and they'd transfer better than the burpee would. "Burn you out in a beautiful way" and "torch your lungs and thighs" isn't exactly the language of high performance. It is highly unusual, virtually unheard of, for strength and conditioning coaches to prescribe burpees to their athletes. A notable exception would be crossfit, where the burpee can be part of the sport, so that's reasonable.
No wonder sprawls gets you HR much higher than burpees
Lol is this a video about not doing burpees 🤦🏿♂️
Yes!
@@trainforever1142 THEN THE TITLE SHOULD BE “ STOP DOING BURPEES” WHY BURPEES ARE BAD !! Most people don’t know THIS ABOUT BURPEES! ( the thumbnail ) should be a thumbs down 👎🏿 with you ( shaking your head ) or matter fact, picture of you doing a burpee with a x over it and then a cut out bigger picture of you shrugging your shoulder.. title is misleading and you being a new RUclipsR you don’t want to get off on the wrong foot
I find this video very disturbing because of the benefits that the exercise affords you if done properly.
You squat, you plank, you do a push up and could do several ones incorporated into the movement, furthermore you could incorporate mountain climbers and still tuck jump or even star jump upon your final stretch of the move. The compound nature of the exercise and the fact that if done properly you are still doing a lot more than other isolated exercises is why it is preferable and difficult.
Given the fact that I have to leave home early in the mornings, Sir, my routine was basic routine was 100 pushups, 100 situps and 100 squats, planks et al but that takes doing time due to stops at times. But since incorporating burpees, I am now been able to do pushups easily and even extended them, by that I mean, if I am doing 100 burpees for every set of 10 burpees, I do 10 pushup at the first count and still do 2-3 pushups or more while counting to 10 with emphasis on good form.
I an inclined to think I am not alone particularly having also perused the comments, this has to be one of the videos where the facilitator's pov is vastly countered and corrected due to the I must say incorrect or opinion based nature of the video.
So if you can, name an exercise that will do the job of the burpees effectively as well, will be very glad because just 30 burpees will get your heart rate pumping and body breaking sweat.
It sounds like you've found a routine that works for you, and that's awesome. As I state in the video, the main thing is for people to get active in a way that works for them, and if for you that's burpees, then I think that's great.
My point is that combining the components of the burpee into one exercise, as in the burpee, reduces the movement quality and adaptation potential of the separate components compared to when you do them on their own. Rather than 30 burpees, we could do 5 standing two foot jumps where we actually focus on putting force into the ground and jumping with intent, followed by 5-10 pushups, and repeat that circuit for however many rounds suited our purposes.
The question about "find one exercise" doesn't really make sense because it's an artificial constraint. It can be a fun thought experiment, but outside of injury, we're never limited to only doing one exercise. Time constraints don't apply here either because 30 reps of one exercise would take about the same time as 15 reps of 2 exercises, or 10 of 3.
I agree that 30 burpees would get your heart rate up. 30 burpees probably takes what, 90-120 seconds (3-4s/rep), on average ? It's not hard to get your heart rate up and get a good sweat going in that amount of time. Running would do it, so would the jump/pushup superset I suggest above, or any other combination of activities.
Please understand that the purpose of this video is to reassure people who don't like burpees, who are the majority, that they don't have to do them. I'm not interested in discouraging people from doing their preferred activities, so if for you that's burpees, that's awesome. Enjoy your workouts.
Thank you for the education on Burpees. I was going to incorporate these into my fitness but I will stick to my push-ups. 😊
Yes! I really appreciate you sharing this. All the best with your fitness journey.
@Chivo Man That suggests that the burpee is a good exercise for a young fit person capable of executing burpees with good technique. I would argue that even in these specific circumstances, it is not. Not because it's unsafe, but because it's not an effective training method for any goal. This same fit young person could sprint, do plyometrics, throw a medicine ball, squat, deadlift, press, row, clean, snatch, do pushups, swing a kettlebell, do nordic hamstring curls, run a 5K or 10K, do cycling sprint intervals, and on and on. Whether we want to increase strength, power, grow muscle, improve endurance, mobility, or anything else, we can always find better options than the burpee. This is the point I am trying to make in the video.
Don't listen to this hack. Check out Iron Wolf.
This guy is selling something.
Barbel burpees > Any other exercise
The name aside, a barbell burpee and a bodyweight burpee have very little in common. A "barbell burpee" includes a barbell clean and press, which I agree, is an awesome exercise. I think adding the kick out and the pushup are just eye wash that takes away from movement quality of the clean and press. Why not do a set of 5-10 clean and presses and then a set of 10 pushups right after? More power output on the clean and press, better movement quality on the pushup, plus can do them from the floor, rather than inclined on the barbell which makes it easier. Sometimes combining exercises makes things worse.
I like them, because I hate them.
Wow
*FOH!!!*
This guy
Can I do burpee for muscles building ?
I wouldn't
I would say yes, it is a great activator to muscle growth, include a pre workout of burpees and then go hit the weights, only those who have seen the benefits of a long period of burpee implementation knows what benefits come with doing burpees; bottom line they will help you gain muscle mass, for sure.
@@fabianmoreno3030 I disagree
@@trainforever1142 of course you would, you’ve never tried it
Yes this guy doesn’t know you add more pumps (push ups) in your burpees I do three pump burpees and mix it in with pull ups you will get jacked look up iron wolf on RUclips and you will see how jacked from it