Traditional burpees seem to appear everywhere cardio-based strength training routine (very disappointing to a lot of people). If the goal is to work your entire body while increasing your heart rate, you can bet that your instructor will get you into push-ups and then jump into the air. While the reverse burpee – aka the opposite of the burpee – is not as well known, this step is just as useful in terms of get a cardio boost and target multiple muscle groups at once.
Otherwise known as the reverse burpee, the reverse burpee can be a nice change of pace from the traditional technique, says Oscar Colon IVCertified personal trainer and fitness studio founder MTHD by Oscar. “Burpes usually involve moving from a standing position to a push-up position before jumping back up to a standing position,” he tells Bustle. “In contrast, an inverted burpee makes you quickly roll backwards and become crunch position before jumping back onto your feet.”
Temporary traditional burpees is a full-body movement that focuses on core and shoulders — thanks to those push-ups — the reverse burpee puts extra emphasis on you butt, hamstrings, and quadrilateral. But yours core muscles will also get burns because you engage them when you roll over. “It uses momentum to target multiple muscle groups at once, including your lower body muscles,” explains Colon. It’s the rolling motion of your back into a jump that literally burns.
Since they does not require any equipment or a trip to the gym, Colon says it’s easy to incorporate the reverse burpee into your home workout routine for a long time. fast weight training. And like traditional burpees, they are also ideal for HIIT, or high-intensity interval training. Do one round of the exercise and you’ll be sweating in no time. Here’s how to try a reverse burpee.
How to Do a Reverse Burpee
Here, Colon shares how to do a well-formed reverse burpee so you can do a move that gets your heart rate up whenever you want to work your legs and core.
– Stand with your feet shoulder-width apart and slightly bent at the knees.
– Keep your shoulders just above your hips with a neutral head and neck position, and chin tucked throughout the movement.
– Spread your weight evenly on both feet and “grasp” the floor with your toes to create a stable position.
– Keep your arms long at your sides by slightly bending your elbows.
– Take deep breaths and engage your shoulders, hips and core.
– Bend your hips, knees and ankles to lower yourself into a deep squat.
– In one smooth motion, lower yourself completely to the ground and roll onto your back, bringing your knees to your chest.
– Roll over until your upper back and shoulders touch the ground, then engage your abs to roll forward again.
– Use this momentum to quickly get back on your feet.
– When you start to stand up, push the ground explosively to jump into the air.
– Straighten your legs and swing your arms forward at the same time.
– At the top of the jump, your arms should be above your head and your legs should be straight.
– Land gently, squat down, and come back again to repeat this movement.
– Start with 2 to 3 sets of 5 of 10 repetitions twice a week and work from there.
How to Modify an Inverted Burpee
When performing a reverse burpee, focus on landing from the jump with soft knees, says Colon. It will also help keep your core active and your chin tucked in at all times so you roll back safely and in control, which will helps prevent muscle tension. (Note: If you’re too tired to roll with control, take a break.)
You can also make this move easier or harder, depending on your preference. “If an inverted burpee is too difficult, engage your upper body by gently pushing off the ground with your hands before jumping back onto your feet,” says Colon. “If you want to make it more challenging, build jumps and improve with jump jump. By pulling your knees to your chest at the top of your jump, you add more explosion and intensity.” Think of it as a pick-your-own-adventure sweat edition.