To help you reach your health and fitness goals, we tapped Karena and Katrina from Tone It Up for their advice. Here, they'll let you in on all their wellness secrets, as well as a few tips and tricks along the way.
Burpees are one of those moves that you love to hate—but there's no doubt that they come with a load of body-toning benefits. You get a killer workout whenever you incorporate burpees into your routine. They bring your heart rate up, which boosts your metabolism and brings your workout to the next level. This also means you burn extra calories long after you've finished your workout. The other reason we love burpees: They work your entire body. Your back, chest, arms, core, and legs are all getting some major love with this simple move.
You can further target certain areas by adding in variations. Whenever you add burpees to your workout, do as many as you can in 30 to 60 seconds with good form for best results. Keep reading for our favorite types of burpee workouts.
This is the classic burpee. These will rev your metabolism and sculpt your full body! Start with your feet hip-width apart, standing tall. Jump into the air, then lower your hands to the ground and hop your legs back into plank position. Immediately hop your legs forward so that you're in a crouching position. From here, jump straight into the air.
Want a little more? Add some simple changes to the mix.
Burpee + Pushup
This variation on the burpee targets your chest.
When you're in a plank position in the burpee, lower your chest toward the ground and perform a push-up. You can modify this by keeping your elbows tucked by your side during the push-up to target your triceps.
Burpee + Plank Jack
This move raises your heart rate and metabolism even more and adds extra toning for your core.
When you're in the plank position, jump both legs out to the side, then immediately jump them back together. You can modify this by adding one to three plank jacks during your burpee to add some extra core love!
Burpee + Shoulder Press
Add extra toning for your shoulders!
Start by holding dumbbells by your side. Instead of jumping into the air, immediately lower down to the ground and hop back into a plank. When you jump back and return to standing, remove the jump. Swap in a shoulder press by raising the dumbbells to a 90-degree angle, then extend arms straight above your head. Lower arms back down and repeat the move.
Burpee + Upright Row
Tone your chest and shoulders even more!
Hold dumbbells by your side. Instead of jumping into the air, immediately lower down to the ground and hop back into plank. When you jump back and return to standing, remove the jump and hold the dumbbells in front of your hips. Raise your hands to your chest with your elbows out to the side. Lower back down to start.
After practicing those burpees, reveal your lean muscles by making sure your nutrition is on point! We always refuel 30 minutes after a workout with a smoothie made with our non-GMO, clean, gluten-free Tone It Up Protein. We recommend mixing together this amazing Tropical Paradise Smoothie Bowl.
Up next, the Tone It Up girls show us five essential workouts if you spend your day at a desk.