What To Know
- Begin in a standard push-up position, with your hands shoulder-width apart and your body forming a straight line from head to heels.
- The exercise requires a full range of motion, promoting flexibility and mobility in the shoulders and chest.
- The choice between the 8 count push up and the burpee ultimately depends on your individual fitness goals and preferences.
Deciding which exercise is “better” often boils down to personal preference and fitness goals. But when it comes to the 8 count push up and the burpee, the debate gets interesting. Both are full-body, high-intensity exercises that pack a punch in terms of calorie burn and muscle engagement. But which one takes the crown for overall effectiveness? Let’s dive into the details and see which exercise emerges as the champion.
The 8 Count Push Up: A Classic with a Twist
The 8 count push up is a dynamic variation of the traditional push up. It involves a sequence of movements that target various muscle groups, making it a more comprehensive exercise. Here’s a breakdown of the steps:
1. Starting Position: Begin in a standard push-up position, with your hands shoulder-width apart and your body forming a straight line from head to heels.
2. Lowering Phase: Slowly lower your chest towards the ground, maintaining a controlled descent.
3. Pause: Briefly pause at the bottom of the movement.
4. Pushing Up: Push yourself back up to the starting position, engaging your chest, shoulders, and triceps.
5. Lateral Shift: Shift your weight to one side, bringing one hand towards your chest while maintaining a straight line from head to heels.
6. Return to Center: Return to the starting position.
7. Repeat on the Other Side: Perform steps 5 and 6 on the opposite side.
8. Complete One Repetition: You have now completed one repetition of the 8 count push up.
The Burpee: A Bodyweight Beast
The burpee is a compound exercise that combines a squat, push-up, and jump. It’s a true full-body workout that challenges your cardiovascular system and builds strength and endurance. Here’s how to perform a burpee:
1. Starting Position: Stand with your feet shoulder-width apart.
2. Squat: Squat down, keeping your back straight and your chest up.
3. Kickback: Kick your feet back into a push-up position.
4. Push-Up: Perform a push-up.
5. Return to Squat: Bring your feet back towards your hands.
6. Jump: Stand up explosively, reaching your arms overhead.
7. Repeat: Continue the cycle for the desired number of repetitions.
Comparing the Two: Key Differences
While both exercises offer significant benefits, they differ in their focus and intensity.
8 Count Push Up:
- Focus: Strength and stability, particularly in the chest, shoulders, and core.
- Intensity: Moderately challenging, with a focus on controlled movements.
- Cardiovascular Impact: Moderate, due to the dynamic nature of the exercise.
Burpee:
- Focus: Full-body strength, power, and cardiovascular endurance.
- Intensity: Highly challenging, demanding significant effort throughout the entire movement.
- Cardiovascular Impact: High, due to the rapid transitions and explosive movements.
Benefits of the 8 Count Push Up
- Enhanced Upper Body Strength: The 8 count push up targets the chest, shoulders, triceps, and back muscles, promoting overall upper body strength.
- Improved Core Stability: The lateral shifts and controlled movements engage the core muscles, enhancing stability and balance.
- Increased Range of Motion: The exercise requires a full range of motion, promoting flexibility and mobility in the shoulders and chest.
- Improved Coordination and Body Awareness: The sequence of movements requires coordination and attention to proper form, increasing body awareness.
Benefits of the Burpee
- Full-Body Conditioning: The burpee engages every major muscle group, providing a comprehensive workout.
- Increased Cardiovascular Endurance: The rapid transitions and explosive movements elevate your heart rate, improving cardiovascular fitness.
- Calorie Burning Powerhouse: Burpees are highly effective for burning calories due to their high intensity and full-body engagement.
- Improved Functional Fitness: The movements mimic everyday activities, enhancing functional strength and agility.
Choosing the Right Exercise for You
The choice between the 8 count push up and the burpee ultimately depends on your individual fitness goals and preferences:
- Focus on Upper Body Strength: If you prioritize upper body strength and stability, the 8 count push up is an excellent choice.
- Maximize Calorie Burn and Cardiovascular Fitness: For maximum calorie burn and cardiovascular improvement, the burpee is the winner.
- Beginner or Intermediate Level: The 8 count push up is a good option for beginners or those who are new to push-ups.
- Advanced Level: The burpee is ideal for those seeking a more challenging and intense workout.
The Verdict: It’s a Tie!
Both the 8 count push up and the burpee are fantastic exercises that offer unique benefits. The 8 count push up excels in targeting upper body strength and stability, while the burpee reigns supreme for full-body conditioning and cardiovascular endurance. Ultimately, the best exercise for you is the one that you enjoy doing and that aligns with your fitness goals.
Beyond the Basics: Variations and Modifications
Both exercises offer endless possibilities for variations and modifications. You can make them easier or more challenging depending on your fitness level.
8 Count Push Up Variations:
- Elevated Push-Ups: Perform the 8 count push up with your hands elevated on a bench or box to increase the challenge.
- Medicine Ball Push-Ups: Use a medicine ball for added resistance and instability.
- Clapping Push-Ups: Add a clap between each push-up for increased explosiveness.
Burpee Variations:
- Box Jump Burpees: Jump onto a box at the end of each burpee for an added challenge.
- Burpee Pull-Ups: Combine a burpee with a pull-up for a full-body, high-intensity exercise.
- Burpee Push-Ups: Add a push-up at the bottom of each burpee for increased muscle engagement.
Frequently Asked Questions
Q: Can I do both the 8 count push up and the burpee in the same workout?
A: Absolutely! Incorporating both exercises into your routine can provide a well-rounded workout that targets different muscle groups and enhances cardiovascular fitness.
Q: How many reps should I aim for?
A: The number of reps depends on your fitness level and goals. Start with a manageable number and gradually increase as you get stronger. Aim for 3-5 sets of 8-12 repetitions for each exercise.
Q: What are some tips for proper form?
A: Maintaining proper form is crucial for preventing injuries. Keep your back straight, engage your core, and control your movements throughout the exercise.
Q: Can I modify these exercises if I’m a beginner?
A: Yes, you can modify both exercises to make them easier. For the 8 count push up, try performing it on your knees or with your hands elevated on a bench. For the burpee, you can skip the push-up or the jump.
Q: How often should I do these exercises?
A: Aim for 2-3 days of high-intensity workouts per week, with rest days in between to allow your body to recover.
