An active metabolism is essential in burning fat, and burpees literally help to shoot it up.

If you know someone who eats a lot but never gains weight, they most likely have a fast metabolism. Metabolism is like your car’s engine, can make or break the vehicle’s performance, or in this case, your body. In layman’s terms, metabolism is the process by which the body converts whatever you eat or drink into energy. Metabolism not only converts energy but also provides your body with the fuel it needs to breathe, move, digest food, circulate blood, and repair damaged tissues and cells. However, as we age, our metabolic rate decreases on its own. But that doesn’t mean you can’t beat your body’s slowing metabolism.

Your body may not be burning calories quickly because of poor eating habits and a sedentary lifestyle. Fortunately, you can take control of speeding up your metabolism. Exercising is one of the most effective ways to improve your metabolism. Exercise increases muscle mass, which teaches your body to burn more calories at a faster rate, even when at rest.

Burpees could be one of the hardest, most intense parts of a workout session to help you to shift your metabolism into high gear. Fitness experts consider it to be an intensive exercise which turns your body into a fat-burning furnace, which burns a lot of calories in a go. That is primarily because it functions to target all important muscle groups in your body in a single go.This sweat-inducing, explosive four-step movement involves squatting, thrusting, getting into a plank position and jumping. A burpee is a full-body exercise that helps develop muscle strength and burn calories. It engages all the major muscle groups like the arms, chest, quads, glutes, hamstrings and abs.

Here is how to do the standard burpee.

The classic burpee is a four-point move. From a standing position, drop into a squat with your hands on the ground just in front of your feet. Then kick your feet back behind you, keeping your arms extended so you are in a raised plank position. At this stage, the more adventurous can throw a press-up into the mix, which really ramps up the difficulty. In the basic burpee, you remain in the raised plank and jump your feet back towards your hands. Then round off the manoeuvre by leaping into the air with your arms straight above you. As you begin to tire, it’s a common impulse to want to skip certain steps in order to make the burpee easier. Don’t beat yourself up about it, we’ve all been there but remember what your school teachers told you – you’re only cheating yourself. Applying the correct level of intensity to the burpee at all times ensures you reap all the heart-healthy, muscle-boosting benefits. If you begin to falter, rest briefly then go again.

Practising the basic burpee can be a wonderful thing to do for fitness. But, rather than boring yourself out with the same exercise, you can also try some variations which not only does make for a helpful addition to your regime, but also help you get to boost metabolism faster!


Burpees with mountain climbers

Mountain climber burpee variation or climber burpees is a perfect variation to try for those who have mastered the basic burpee. It requires a medium level of fitness and experience. Once you are able to master this move, you will gain benefits for your lower body and ab muscles.

One-handed burpees

The one-arm burpee makes more a difficult variation to try but boost metabolism and burns fat exceptionally well. As compared to the traditional burpee, this increases your upper and lower body strength, muscular and cardiovascular endurance.

Sumo squats with burpees

Sumo squats with burpees is an effective way to make the most out of your session. This dynamic exercise can be broken down into parts, which are super beneficial for your hips, hamstrings, abs, glutes and quads. Simply start by squatting down on the floor, hop back to the plank position, before diving into a plie squat and getting up.

Burpees with Spiderman push-ups

Want to take burpees to the next level? Do try out the spiderman push-up variation. It is an excellent move to strengthen and target the chest, triceps and challenge the obliques.

Broad jump burpees

The broad jump burpee is one exercise a lot of athletes perform to get the most of the exercise and makes for a perfect high-intensity full-body workout. They are also a great exercise which can help you seriously boost metabolism, develop good leg strength, promote agility, burn body fat and much more.


Burpees to boost metabolism is the best full-body high-intensity workout. It is a complete workout in itself for fat burning and toning of muscles. But before you begin this routine, ensure you have the energy required to keep you going till the end by having a proper pre-workout meal.