The Power Of Weighted Burpees


Burpees are already known for their effectiveness as a full-body, high-intensity exercise, but adding weights to the mix can take your workout to the next level. Weighted burpees combine the cardiovascular benefits of the classic burpee with the strength-building advantages of resistance training. In this article, we'll delve into the world of weighted burpees and discover how this challenging exercise can help you achieve your fitness goals.

The Benefits of Weighted Burpees

  1. Increased Strength: By adding weights, you engage your muscles more intensely, leading to enhanced strength and muscle development.

  2. Calorie Burn: Weighted burpees require extra effort, resulting in a higher calorie burn and more efficient fat loss.

  3. Versatility: You can adjust the weight according to your fitness level and goals, making this exercise suitable for both beginners and advanced athletes.

  4. Full-Body Engagement: Weighted burpees work your legs, core, arms, and back, providing a comprehensive workout.

  5. Improved Functional Fitness: The strength gained from weighted burpees can enhance your everyday activities, making them easier and more efficient.

Performing Weighted Burpees

  1. Equipment: To perform weighted burpees, you'll need dumbbells, kettlebells,  a weighted vest, or best of all, a RAM

  2. Proper Form:

    • Begin with your feet shoulder-width apart, holding the weights at your sides or with a weighted vest on.
    • Perform a squat, lowering the weights or your body to the ground.
    • Place the weights or your hands on the ground and kick your feet back into a plank position.
    • Do a push-up with the weights or body on the ground.
    • Jump your feet back to the squat position and explode up into a jump while holding the weights or wearing the weighted vest.
  3. Safety: Ensure that you use proper form and start with manageable weight to prevent injury.

Click here RAMfit Head of Education Yancy Culp, explain the RAM Burpee

When to Incorporate Weighted Burpees

Weighted burpees can be incorporated into your fitness routine based on your goals:

  1. Strength Training: If you're looking to build muscle and increase strength, incorporate weighted burpees into your resistance training regimen.

  2. High-Intensity Interval Training (HIIT): Weighted burpees can be part of a HIIT workout, providing both cardiovascular benefits and muscle engagement.

  3. Fat Loss: Include weighted burpees in your fat loss routines to maximize calorie burn.

  4. Variety: Use weighted burpees to add variety to your workouts and prevent plateauing.


Weighted burpees are a dynamic and challenging exercise that offers a plethora of fitness benefits, combining both cardio and strength training. They can be adapted to suit various fitness levels and goals, making them a valuable addition to any fitness routine. However, it's crucial to maintain proper form and start with an appropriate weight to avoid injury. Whether you're striving for increased strength, fat loss, or overall fitness improvement, incorporating weighted burpees into your workouts can be a game-changer in your fitness journey.

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