The burpee, also known as a squat thrust, is a total-body exercise included in boot camp-style workouts and other intense training protocols. You will also find the burpee as part of the popular DVD workout, P90X, distributed by Beachbody. Although burpees are an effective exercise, variety and cross-training can help you reach your fitness goals. Instead of doing only burpees, you are better off incorporating them as part of a complete training program that activates all the major muscle groups from multiple angles, stimulates your cardiovascular system and combats boredom so you stick with it.
ABOUT BURPEES
The basic move is done from a standing position, feet hip-width apart. You bend your knees and place your hands on the floor – jumping back into the top of a push-up. Complete a push-up and then quickly thrust your feet back to your hands and jump up to complete one repetition. To add intensity, you can make the jump-up a squat jump, a plyometric jack or a tuck jump. For a low-impact option, make the jumps forward and back steps.
P90X
P90X is a 90-day training program divided into three blocks. It is available on 12 DVDs, and you do the workout with the help of the video coach and his team of participants who demonstrate various intensities of all the exercises. The program intends to help you lose weight, improve overall fitness and build muscle strength and definition. The exercises require you purchase equipment, including dumbbells, a pull-up bar and yoga blocks. Every workout includes almost all the necessary components of fitness, including strength, cardio-conditioning and flexibility. The main focus of P90X is the concept deemed “muscle confusion,” meaning that the components of the program are ever changing so your body does not become accustomed to one specific movement and is constantly challenged.
BENEFITS
The burpee trains multiple muscle groups, including your legs, the chest, triceps and core. It also increases your heart rate and, if done for a significant period of time, can train your cardiovascular system. The P90X program includes burpees as part of the program. P90X, however, also includes myriad other exercises to train your body in multiple directions. P90X is also progressive, so as your fitness level improves, the exercises become more challenging so that you keep seeing improvements in your fitness levels.
CONSIDERATIONS
Although burpees are an effective exercise, they should be part of an overall training program. The American College of Sports Medicine recommends any cardiovascular training program last for 20 to 30 minutes and include a warm-up and cool-down. ACSM also recommends multiple exercises be included in a strength-training session you perform at least twice per week. Burpees alone do not include all of these components and even if you warm up and cool down on your own, doing burpees for an extended period of time can become monotonous. The P90X builds warm-ups, cool-downs and variety into exercise sessions. P90X can be expensive, especially once you invest in all the equipment. Burpees require no equipment and can be done virtually anywhere. Both burpees and the P90X programs are high-intensity and for those with exercise experience. If you are new to exercise, consult your physician before beginning a program and consider working with a personal trainer to learn proper form before embarking on a self-directed program like P90X.
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