How To Build Quality Muscle Through Burpees With a Push-Up Superset

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Nowadays a lot of people are committed to stay fit and to look their best but it isn’t an easy goal. You have to devote a lot of time to it, and time has become one of the most expensive commodities in this busy world of ours so we have no choice but to plan it in the best possible way in order to accomplish the different tasks in our everyday life.

If we want our visits to the gym to be short but really effective super setting is the way to go. It enables you to get more workouts in less time, and to rip your muscles the way you want. When you set out to sculpt your body you have to be prepared that it will take discipline and efforts, and that it will include a smart diet plan apart from a rigorous physical regime.

Why should you consider combining burpees with push-up supersets? Maybe you would like to know how this strange name for this popular exercise came into being. In fact there are different theories, one of the most plausible of them being that a lieutenant from New Hampshire by the same name used the combination of push-ups and squat thrusts to drill the soldiers under his command during the Revolutionary War in USA, and after that the tradition was continued by his grandson – a colonel, during the Civil War.

Whether this is true or not, may be not so important but the fact remains it gained popularity because they would whip you into shape quicker than most other exercises since they burn a lot of calories, they make you stronger, and last but not least they require no equipment so you can do them practically everywhere. It’s no wonder athletes, special military forces and football teams include them in their workouts. But they can be done by everyone who wants to get great results in little time. And burpees with a push-up superset will rev up your metabolism even more, and strengthen your arms, back and chest at the same time. It’s an efficient way to work your entire body.

So how can an ordinary person use this effective tool and what is important to know before you choose it?

Of course, it’s always of paramount importance to warm up for about 5-10 minutes before these exercises, which you can do by climbing stairs, dancing, or other movements that will work out the entire body, even fast walking. While probably everyone knows how a push-up is done, there are maybe people who are not so sure about burpees (also known as squat thrusts). How is a burpee properly done? It begins in a standing position, then you squat down with your hands on the floor, straightening your legs in a plank, after which you lower your chest to do a push up, kick your feet back to their original position, stand up and jump.

But what if you’re not in the best physical shape right now? Can you still incorporate burpees with a push-up superset in your daily routine? You can start with a beginner’s version of a burpee, actually skipping the push-up itself, and when you feel confident enough you can add it to get the desired results. You can start with 5-10 repetitions and then slowly increase them.

Here are some tips from fitness experts which might help you get started:

Breathing is of key importance. Maintaining a breathing rhythm instead of holding your breath will help you avoid feeling dizzy and weak.

Keeping pace through the number of reps you’ve set as your goal.

Focusing on one movement in a time.

Trying to keep the back straight.


Let’s talk a bit about what are the main benefits of including burpees with a push-up superset in your workout routine.

First, they really burn lots of calories. In fact the number of calories is 50% more than the calories burned with other types of exercises. A person with average weight can burn over 500 calories after an hour of doing burpees. And the best thing about it is they speed up your metabolism throughout the whole day, in other words you’re burning calories even after your workout.

Probably the most attractive thing about these exercises is that they don’t require any equipment, or even going to the gym. It may be probably better to do them outdoors, taking advantage of some fresh air too. (Not applicable if you’re living in a busy city area, in that case you will probably be better if you choose your living room for your workout.) Well, you can certainly save money while getting fitter.

Third, it’s an exercise that will build up your endurance. That is the main reason why it is an inseparable part in any endurance training. If you are determined to get in perfect shape real fast this might be your smartest choice.
It is also an effective way to increase the flexibility in the legs, hips, back and core.

The other very important benefit is that will undeniably tone up the whole body. Arms, thighs, chest, glutes, and abs – they will all feel and look better than ever before.

Together with the improvement in your muscular endurance it will effectively increase your cardio endurance by keeping your heart rate near its maximum. Improving your body’s anaerobic capacity can help improve the health of your heart and lungs. This might explain why they have become a favorite tool of many coaches (although sometimes used as a form of punishment) and athletes.

Finally, you can see for yourselves that including burpees with a push-up superset will help you achieve really great results in a relatively short amount of time but you should keep in mind that they are a quite physically demanding activity, so it might be a wise thing to do them, at least in the beginning, under appropriate supervision and after consulting with your doctor.

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