Did you think you had to spend hours at the gym, tangled in machines, to get a truly full-body workout? Surprise! There’s one deceptively simple exercise that works more muscles at once than you ever imagined—and you don’t need fancy equipment or even a gym membership card (but if you like that locker room smell, who am I to judge?).
Why Muscle Mass Matters
Let’s start at the root: muscle mass. It’s not just about looking good at the beach (although—bonus!). Muscle mass represents the total quantity of muscles in your body. As Dr. Anna Jirot, sports physician at SMR La Lande Rééducation in Annesse-et-Beaulieu, states, together with bone tissue, muscle mass forms “lean mass,” which allows movement, stability, posture, and several crucial metabolic functions.
But here’s the kicker: from the age of 25 onwards, muscle mass starts to decrease. Scary, right? That’s why keeping up with regular and adapted physical activity is key. Consistent exercise helps preserve muscle strength, mobility, balance, and your overall quality of life as you age. It also cuts the risk of sarcopenia—that’s the age-associated loss of muscle mass. In short, your older self will thank you for every single squat, stretch, and yes, burpee, you attempt today.
The Big Two: Types of Muscles
Not all muscles are created equal, at least in the control department. Our body’s muscles fall into two grand categories:
- Voluntary (skeletal) muscles: These are under your conscious control. They attach to your bones, courtesy of tendons, and are the reason you can shake your fist at the alarm in the morning.
- Involuntary muscles: These work behind the scenes, out of your control. Think stomach, intestines, blood vessels, urinary tracts—and the all-important heart. These keep you running (literally and figuratively), without you having to think about it.
Different exercises target these muscle groups in different ways, but if you’re after a true full-body boost, keep reading.
Getting the Most Out of Your Workout—And the Ultimate Move
Some activities, like Pilates or yoga, focus on flexibility or what the experts call “deep muscles”—stabilizers and postural muscles. Others, such as running, biking, brisk walking, or swimming, really get your cardiovascular system in shape and build endurance.
But for an all-encompassing, muscle-soaking workout, Dr. Jirot recommends crossfit or cross training. These intensive training formats are designed to involve a wide range of muscle groups: upper body, lower body, and the trunk. Through a blend of functional exercises, crossfit and its cousins build strength, endurance, power, and boost your general fitness.
Still, when it comes to one exercise to rule them all, look no further than the burpee. According to Ambre Ben Daoud, sports coach and founder of Go My Body, the burpee gets gold stars for engaging:
- Lower limb muscles (quadriceps, hamstrings, glutes, calves)
- Core muscles (abs, lower back)
- Upper limb muscles (pectorals, deltoids, triceps)
- Forearms (if the push-up phase is included)
Each phase—squat, plank/hold, push-up, and jump—targets a different muscle group. That’s why burpees are the darling of HIIT (High-Intensity Interval Training) sessions. They’re not just time-efficient; they torch calories and work your cardiovascular system for double the benefit.
From Beginner to Pro: Everyone Can Join the Burpee Fun
The burpee, while amazing, is no walk in the park (nor a casual stroll to the fridge). The good news? It comes in versions for all levels:
- Beginner: No-impact burpees. Start with a squat, go down to the plank position, bring each leg up into a squat again, straighten your legs, and repeat. No jumping, no drama.
- Intermediate: Begin with a squat, move to plank, bring your legs up one by one into a squat, then add a jump with both arms in the air before starting over.
- Advanced: Start with a squat, go to the plank, add a push-up for extra spice, bring both legs into a squat position with a jump, then launch yourself upward with arms raised, and repeat until sweat is all that remains.
A gentle word from the pros: always start gradually, ramp up the intensity, and listen to your body. Ignoring fatigue or pain risks muscle injuries or tendinopathies, which could sideline your efforts—and nobody wants that. And most importantly: keep the fun alive! Choosing activities you enjoy is the surest way to stick with them for life.
Packed with impact (and a likely side of breathlessness!), the burpee truly lives up to its reputation as the ultimate muscle multitasker. Whether you aim for ten or twenty, what matters is that you move, challenge yourself, and enjoy the journey—wobbly legs and all.
John is a curious mind who loves to write about diverse topics. Passionate about sharing his thoughts and perspectives, he enjoys sparking conversations and encouraging discovery. For him, every subject is an invitation to discuss and learn.
