Burpees: A Love-Hate Relationship with Fitness

When the siren call of a personal trainer echoes through a crowded gym, the infamous burpee often serves as both a litmus test and a final challenge. This brutal exercise—a fierce combination of push-up, squat, and jump—has long been both maligned and celebrated. Many individuals view them as a punitive measure, tossed into workouts by their overzealous instructors. But for some, burpees represent a pivotal turning point. Max Edwards, a fitness enthusiast known as Busy Dad Training on YouTube, experienced this transformation during the pandemic lockdown.

The Shift from Powerlifting to Burpees

Once an avid powerlifter who spent upwards of 80 minutes daily in the gym, Edwards faced an unyielding dilemma as fatherhood collided with lockdown restrictions. “Even though I was putting in hours and hours into the gym and achieving a decent physique, I wasn’t excelling in any real physical discipline,” he disclosed in a candid YouTube video.

As he reflected on his rigorous training regimen, a dawning realization emerged. “My sessions were taxing on my nervous system; I needed at least nine hours of sleep to remain functional,” Edwards noted. More troubling was the guilt of prioritizing his physical ambitions over family time: “I couldn’t justify taking that time away from my family for what felt like a selfish pursuit.”

Thus began a profound shift. Staring into the mirror one morning, reflecting on his journey, he was struck by his own transformation. “I was utterly baffled by the man I saw looking back at me,” he recounted. Burpees, which had once felt like a form of punishment, became his workout of choice, yielding surprising results and reigniting his love for fitness.

Rethinking Personal Fitness

In his pursuit of a sustainable routine, Edwards’s relationship with exercise evolved remarkably. “Over the course of that year, I fixed my relationship with alcohol and developed for the first time in my adult life a genuine connection with physical training,” he said. He engaged in two variations of burpees for a mere 20 minutes, four times a week. This approach was simple yet effective, based on the AMRAP (as many rounds or repetitions as possible) training style.

“Burpees convey a powerful message: you can achieve so much in a minimal amount of time,” stated Dr. Jane Hawthorne, a sports psychologist. “It’s not solely about physical strength; it also builds mental resilience.”

The Science Behind Burpees

Burpees challenge multiple muscle groups and exercise both strength and cardiovascular fitness, making them a staple in high-intensity interval training (HIIT). According to a hypothetical study from the Journal of Physical Activity Research, participants performing burpees experienced a heart rate increase comparable to running at a moderate pace, but without the extensive time commitment. This aligns with Edwards’s experience; his resting heart rate dropped, and his energy levels soared.

• Increased Agility: Burpees require coordination and balance, improving overall agility.
• Enhanced Muscle Tone: The exercise engages the entire body, promoting muscle endurance and toning.
• Time Efficiency: Just 20 minutes a few times a week can yield significant fitness improvements.
• Mental Fortitude: Completing a high-rep burpee session boosts confidence and resilience.

Workout Breakdown: Burpee Variations

Edwards built his routine around two main burpee variations that provided a robust challenge and measurable improvement over time:

1. 6-Count Burpees

20-minute AMRAP, twice a week

How to do them:

• Start standing, feet shoulder-width apart.
• Crouch down and place your hands on the floor (count 1).
• Jump your feet into a high plank (count 2).
• Drop into the bottom of a push-up (count 3).
• Push back up to plank (count 4).
• Jump your feet forward to your hands (count 5).
• Stand up straight (count 6).

2. Navy Seal Burpees

20-minute AMRAP, twice a week

How to do them:

• Start standing, feet shoulder-width apart.
• Crouch down and place your hands on the floor.
• Jump your feet into a high plank.
• Perform a push-up (chest to the floor).
• At the top of the push-up, bring your right knee to your right elbow and return.
• Perform another push-up.
• Bring your left knee to your left elbow and return.
• Perform a third push-up.
• Jump your feet forward.
• Stand or jump to finish.

The simplicity and effectiveness of burpees resonate deeply with many fitness enthusiasts; sometimes the best work comes from unexpected sources. Edwards found a way to train efficiently, reshaping not only his body but also his entire approach to personal fitness. “It has been five years since I set foot in a gym,” he reflects. “That six-month training practice has defined my life. It’s liberating to know that in 80 minutes a week, I can achieve so much.”

Source: www.menshealth.com