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The “Humane Burpee” kettlebell workout will set your whole body on fire



young couple with kettlebells doing exercise in gym

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One of the reasons the burpee is cherished as a staple of exercise is because it’s honestly a hell of a tough move where technique is everything. However, some trainers are against burpee and recommend breaking the exercise down into their movements in daily training.

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Fortunately, there is an alternative that could work even better when it comes to getting your heart rate up and taking advantage of these benefits: the “humane burpee”. Invented by famous sports coach and former Men health Contributor Dan John, The humane burpee is a kettlebell routine that mimics the body weight movements of the traditional burpee, but adds weight to increase intensity, which means you’ll get a much more effective workout in a short amount of time. This is how it works:

Instead of switching from a squat jump to a push-up like you would with a burpee, instead, do a kettlebell swing, then lower yourself into a cup squat, then drop into a push-up. Dan demonstrates a number of human burpees in a recent YouTube video.

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In the first round, Dan performs 15 swings in a row, then 5 squats and 5 pushups. In the second round he does 15 swings again, then 4 squats, then 4 pushups. He continues this pattern by doing the same number of kettlebell swings, decreasing the number of squats and pushups each time, up to the fifth and final round, where he does 15 swings, 1 squat, and 1 push-up. This corresponds to 75 kettlebell swings, 15 cup squats and 15 push-ups in only about 4 minutes.

The goal here, Dan explains, is to get your heart rate up and “get adults into the fat burning zone without breaking them apart”.

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